Combined workouts in the gym for girls

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-01-03

Target of the workouts: weight loss or definition

Objectives of the workouts:

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

Methods of execution: combined, supersets

Duration: approximately 2 months.

Difficulty: (heavy)

Combined means workouts that combine strength and aerobic exercises. This combination will diversify your program and allow you to keep your heart rate at an optimal level for fat burning.

In this case, there is an alternation between cardio exercises and strength exercises. Strength exercises are performed using supersets (two exercises under one number). For example, you perform 1 set of crunches on an incline bench for 12-15 repetitions, then immediately without rest, perform 1 set of hyperextensions for 12-15 repetitions. Then you rest for about 2 minutes. After that, you repeat everything again, and so on until you complete 3 sets. Then you move on to the cardio machine. This makes the plan very effective for burning fat, but extremely unsuitable for beginners due to its high intensity.

Out of 18 strength exercises, only 4 are for the legs. This is quite justified here, as the legs will be receiving a significant load on the cardio machines as well.

Each workout should take 1.00 – 1.20 hours. You should rest for about 2 minutes between supersets. You can skip rest before the cardio machine altogether. After using the cardio machine, rest for another 2 minutes. Next to each exercise, there is the number of sets and repetitions indicated.

In terms of difficulty, combined workouts are somewhere in between supersets and circuit training. They include enough strength exercises to work all the muscles in the body while also providing a sufficient cardio load. If it seems insufficient, you can finish the sessions the same way you started (with a treadmill or elliptical). However, it may be difficult to run after leg exercises.

For those who plan to train 2 or 4 times a week, simply alternate these workouts. The training week does not have to match the calendar week.

You can complicate this complex by increasing the number of repetitions to 18-20, reducing rest between sets, and adding one extra set. You don't need to apply all three variations at once. Gradually increase the intensity.

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