For all those women who want to achieve a defined and sculpted body, highlighting the curves of some worked buttocks; we share the Challenge 30 Days FITNESS: The Spartan Woman. You can also carry it out at home.
This challenge tries to be an introduction to women in the world of fitness, the most advanced will realize that they can start the challenge with a greater number of series and this way they can also take advantage of it. What will you get when you finish this routine?
- More strength
- Toning and muscle definition
- Loss of fat
- Molded legs and gluteus
- Gain of resistance and physical background
- You lose the fear of weights
A good option as a bikini operation.
Do not think that you are going to get big or very muscular, that takes time and at all times you will have control over your body.
Once finished you will have adopted a series of healthy habits that will help you to progress in the goals that you set, you can decide whether to continue with routines of this type or if you want to jump to work with weights.
In the routine cardio sessions are recommended, if you are the one who already goes to a gym to supervised classes it is not necessary that you do it, since this routine is thought to be carried out at home, as you will see it is not necessary great resources to take it to out and the cardio sessions are to force girls who do not do any kind of cardiovascular work to start doing it.
HOW CARDIOVASCULAR WORK SHOULD BE
The cardio sessions are quiet, they serve to burn fat, go from 20 minutes to 40, always at a slow trot or walk fast, if you have a heart rate monitor you should always move below 140 beats, once you get better you can increase the intensity of your race pace without affecting your frequency, this is an indication of improvement.
TRAINING FOR 4 WEEKS OR DARE WITH THE EXTRA?
- Training days per week: 5 days
- Rest days: 2 days
- Cardio sessions: 2-3 days
- Rest between series: 45 seconds
- Week 1: 1 × 10 of each exercise, rest 5 minutes and repeat the circuit again.
- Week 2: 2 × 10 each exercise
- Week 3: 2 × 10 each exercise, rest 3 minutes and repeat the circuit again.
- Week 4: 3x 10 each exercise
- Week 5: Extra! 3 × 10 each exercise, rest 3 minutes and repeat the circuit again.
- Week 6: Extra! 4x 10 each exercise
If your level is already week 5-6, try to do 4 weeks alternating weeks 5 and 6, do not forget to share your results with us.
HOW TO DO THE EXERCISES
I will accompany each exercise with a link to its description, a video or a photo, many of them will be described with bars or dumbbells, here comes into play the imagination of each one: a milk brick, a broomstick ... others simply enough to make them weightless.
Still you know that any questions can be solved in the comments, if you have doubts about a specific exercise that is in the blog in another post, leave the comment in the corresponding entry to have it more organized.
For example if my question is with the good morning, leave the comment at the entrance of good morning. Thank you
YOGA SESSIONS
In the routine you will see that there are days that "Yoga" these days the sessions behave differently since it does not make sense to perform several repetitions of the complete circuit, so whenever you play this type of session you will make a circuit with all the exercises and you will increase the number of repetitions of the exercises that you see appropriate in sets of 10, such as the abs in V or Air Baby extensions.
For the rest of the exercises you can see the videos where it is explained how they are done, most of them are of elasticity and balance, so it is more important to be able to maintain the figure-posture described.
RULES TO OBTAIN THE GREATEST PERFORMANCE IN THE ROUTINE
- If you meet these "simple" rules for 30 days and follow our training you will be surprised at the change.
- Deal what you eat at present in 5 meals
- Introduce the concept of ration * in our way of eating
- Do not skip the training
- Avoid alcohol and tobacco (a beer does not hurt anyone)
- Moderate the consumption of bread (previously part of what you are going to eat)
- Avoid industrial pastries, fast food, soft drinks
- Drink at least 2-3 liters of water
- Moderate / reduce the consumption of: salt, sugar and fried
- Prepare the food in the oven, steam, cooked or grilled, preferably.
- Vegetables and vegetables are mandatory in our diet, review: Diet 3 kcal, so you see what is a balanced diet and the foods you should use, others, are not recommended.
- 1 free meal (in terms of type not quantity) weekly is beneficial to stay motivated
*In the diet we will consider the concept of ration, seeing what we eat today, a serving of macaroni would be the amount that we made of macaroni on the plate when eating, a serving of cookies would be the number of cookies we have breakfast ... we will try eat during these 30 days our ration - 1 (amount a little less than the current one), if we do it well we will avoid counting calories. This is very effective in people who eat balanced.
FITNESS CHALLENGE: THE SPARTAN WOMAN - WEEK 1
- 1 × 10 of each exercise, rest 5 minutes and repeat the circuit again.
- Rest days: 2 days (distribute them as you wish)
- Cardio sessions: 2 days (although in the routine they are given 2 specific days you can put them as you want)
- Rest between series: 45 seconds
DAY 1 FULLBODY
- Burpees
- Irons (push-ups) can support the knees (Entrance)
- Table Pull Up
- Good morning (Entrance)
- Biceps Curl (Entrance)
- Triceps kicks (Entrance)
- Funds + front kick (Entrance) is raising the leg while extending the triceps
- Mountain climbers
- Abdominal crunch
- Military shoulder press
DAY 2 LEGS
- Squats
- Front strides
- Side strides
- Cufflinks (heel rise) (Entrance)
- Adduction of standing hips (with band if available) (Entrance)
- Squat on one leg
- Internal rotation of ankles
- Femoral contraction (Entrance)
- Explosive squat (plyometric)
- Wall Sit 10 seconds
DAY 3 FULLBODY + 20 MIN. CARDIO
- Burpees
- Lizards (Diver funds)
- Dead weight
- Superman
- Scissors
- Oblique abs
- Press Arnold
- Curl Biceps bar with pronation grip (Entrance)
- Lumbar extensions
- Biserie: lateral elevations + shoulder front elevations (Entrance)
DAY 4 GAP
- Single leg side iron 1
- Squats in figure 4
- Hip lift with one leg + knee support
- Kicks back
- Swinging leg forward-back standing
- Changes in windmill
- Bulgarian squat
- Pretzel side kick
- Lifting hips
- Plank 10 seconds
DAY 5 YOGA + 20 MIN. CARDIO
- Incline Posture
- Posture Lateral opening (same as anterior but lateral)
- Lifting in V
- Camel Pose
- Lizard Pose Posture of threading the needle
- Frog Stand or Air Baby Extensions
- Dog's posture head down with extended leg
- Bow or swing posture
- Pigeon Pose
CHALLENGE FITNESS: THE SPARTAN WOMAN - WEEK 2
- 2 × 10 each exercise
- Days of rest: 2 days (distribute them as you wish)
- Cardio sessions: 2 days (although in the routine they are given 2 specific days you can put them as you want)
- Rest between series: 45 seconds
I do not include the exercises again because they do not vary, they are always the same, the number of series varies and the way they are executed.
Day 1 FullBody
Day 2 Leg
Day 3 FullBody + 20 minutes Cardio
Day 4 GAP
Day 5 Yoga + 30 minutes Cardio
FITNESS CHALLENGE: THE SPARTAN WOMAN - WEEK 3
- 2 × 10 each exercise, rest 3 minutes and repeat the circuit again.
- Days of rest: 2 days (distribute them as you wish)
- Cardio sessions: 2 days (although in the routine they are given 2 specific days you can put them as you want)
- Rest between series: 45 seconds
I do not include the exercises again because they do not vary, they are always the same, the number of series varies and the way they are executed.
Day 1 FullBody
Day 2 Leg
Day 3 FullBody + 25 minutes Cardio
Day 4 GAP
Day 5 Yoga + 25 minutes Cardio
FITNESS CHALLENGE: THE SPARTAN WOMAN - WEEK 4
- 3 x 10 each exercise
- Days of rest: 2 days (distribute them as you wish)
- Cardio sessions: 2 days (although in the routine they are given 2 specific days you can put them as you want)
- Rest between series: 45 seconds
I do not include the exercises again because they do not vary, they are always the same, the number of series varies and the way they are executed.
Day 1 FullBody
Day 2 Leg
Day 3 FullBody + 25 minutes Cardio
Day 4 GAP
Day 5 Yoga + 30 minutes Cardio
CHALLENGE FITNESS: THE SPARTAN WOMAN - WEEK 5 EXTRA!
- 3 × 10 each exercise, rest 3 minutes and repeat the circuit again.
- Days of rest: 2 days (distribute them as you wish)
- Cardio sessions: 2-3 days (although in the routine they are given 2 specific days you can put them as you want)
- Rest between series: 45 seconds
I do not include the exercises again because they do not vary, they are always the same, the number of series varies and the way they are executed.
Day 1 FullBody
Day 2 Leg
Day 3 FullBody + 30 minutes Cardio
Day 4 GAP
Day 5 Yoga + 30 minutes Cardio
CHALLENGE FITNESS: THE SPARTAN WOMAN - WEEK 6 EXTRA!
- 4 × 10 each exercise
- Days of rest: 2 days (distribute them as you wish)
- Cardio sessions: 2-3 days (although in the routine they are given 2 specific days you can put them as you want)
- Rest between series: 45 seconds
I do not include the exercises again because they do not vary, they are always the same, the number of series varies and the way they are executed.
Day 1 FullBody
Day 2 Leg
Day 3 FullBody + 25 minutes Cardio
Day 4 GAP
Day 5 Yoga + 45 minutes Cardio
Thanks for collaborating with us, if you find any error in the routine or you think something is better let us known so we can review it.
