Workout plan for women «four in one»

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-11-07

Target of the workouts: definition or weight loss

Objectives of the workouts:

1. Burning fat
2. Developing muscular endurance
3. Detailed training of muscle groups

Methods of execution: separately, supersets, combined, in a circle

Duration: approximately 2 months.

Difficulty: (heavy)

Those who have seen my women's exercise complex "three in one" have probably figured out what this is about. Before you is yet another training "assortment," but this time consisting of 4 different methodologies and 4 workouts.

First workout is performed using the split method. In this session, we focus exclusively on the lower body: thighs, glutes, and calves. Therefore, if we consider this workout separately, it is aimed at increasing the muscles of the lower body.

Second workout is carried out using the circuit method. This means that you will perform all 8 exercises one after another without resting. Then, after resting, you go on to the next round. Here, we train the entire body in the most intense manner—circuit style. There’s no talk of mass here; we are boosting our metabolism and getting rid of fat.

Third workout is done using supersets. A superset consists of two exercises under one number. For example, you perform 1 set of lat pulldowns, immediately followed by 1 set of horizontal cable rows without resting. After that, rest for about 2 minutes and repeat everything. This continues until you complete 3-4 sets. Then you move on to the next pair of exercises. This workout is again focused on mass gain, but this time we train the upper body: back, chest, shoulders, and arms. However, the intensity is already average since we perform everything in supersets.

Fourth workout is a combination workout. Once again, the focus is on weight loss, and again, the entire body is involved. Power exercises for different muscles are "mixed" with work on cardio machines.

In general, each workout is not particularly heavy and should last about 60-70 minutes. The only exception might be the third workout, as it can be psychologically challenging for women to train just the upper body.

Next to each exercise is the approximate number of sets and repetitions. The rest between sets for individual exercises is 1.5 - 2 minutes. The rest between supersets is 2-3 minutes. The rest between rounds is 3-5 minutes. You should complete about 5-6 rounds, which means each round (including rest) takes about 10-13 minutes.

Naturally, even though the workouts have different focuses, what matters is the overall final effect of all four sessions. This will either be definition or general weight loss. It all depends on the menu you choose. That's about it. I think you won't get bored with these workouts since every day offers different ways of performing exercises.

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