Workouts for girls for definition focused on thighs and glutes

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-08-06

Target of the workouts: definition or muscle gain

Objectives of the workouts:

1. Fat loss
2. Detailed work on glutes and thighs
3. Increasing muscle mass

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (heavy)

These workouts are scheduled for 4 times a week. Additionally, they are designed to be performed in a gym using supersets (two exercises under one number). That is, you perform hanging leg raises for 10-15 repetitions, then immediately, without rest, perform crunches on an incline bench for 10-15 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 next pair of exercises. You can read more about supersets here.

This plan is not aimed at major weight loss or gaining excessive mass. It is suitable for those who want to adjust their weight by 2-5 kg in either direction. Or for those who are satisfied with their weight but want more muscle and less fat.

The complex is quite challenging and high-volume. In total, over 4 workouts, you will perform 32 exercises, 14 of which are aimed at the glutes and thighs. Almost all supersets are arranged in such a way that within one superset, you will be doing exercises for one muscle group.

For those interested, there is a similar plan, but for home workouts: Dumbbell and barbell workouts for girls for definition.

Each workout should take approximately 1.10 – 1.30 hours. Next to each exercise is the approximate number of sets and repetitions. If you feel the load is insufficient, you can follow up with cardio on the machines for no more than 20 minutes. When using the Smith machine for pull-ups, you can make the exercise easier by bending your legs or raising the bar higher.

For those who are too lazy to read the article about supersets: each set should consist of two approaches. That is, you do the first set of the first exercise in the superset. Then, immediately without rest, do the first set of the second exercise in the same superset. Then you rest. You should have 3-4 paired approaches. After that, move on to the next pair of exercises.

About half of women have a generally normal height-to-weight ratio. Yet few are satisfied with their figure. This complex is designed to address that issue. It will help you lose 2-5 kg of fat and add 2-5 kg of muscle. If you want to lose some weight overall, or gain a bit of mass, you can regulate that with your diet. By eating as if you were losing weight, or as if you were gaining mass, you can change your body weight in either direction.

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