Training Weekend: female version

Warm-up (10-15 minutes)

Warm-up can be any. Choose the kind of exercises that are best warm up the body before the beginning of serious work. You can add a little cardio, running at a slow pace on the treadmill, and dynamic stretching.

Train (65-75 minutes)

Exercises are performed one after another without a break, rest between sets - a half to two minutes. The main part consists of four approaches.

Exercise № 1. Deadlifts with a barbell

Stand in front of the bar, lying on the floor with your legs shoulder-width apart. Lean forward, bending the body at the hip joint, not the waist. Laid back hips (back flat, shoulders slumped down, shin perpendicular to the floor), the distance between the hands on the neck of the bar slightly wider than the distance between the legs. Firmly grasp the barbell and lift it by pushing the hips forward and almost touching their neck. The back should remain flat, the shoulders are fixed.

Once you've reached the top, lower the barbell down, leading her by the front surface of the thighs. Perform eight repetitions. If the bar is too heavy, replace it with a kettlebell or bodibar suitable weight.

During this exercise, it is very important not to make jerks and arch your lower back arch while lifting weights.

Exercise № 2. Squeezing + "Sliding climber"

Stand at the bar, with an emphasis on the wrist (palm rest on the floor under your shoulders, back flat, elongated body in a straight line, stomach in), under the feet enclose a special sliding disks or small towels (you can even thick paper). Press and continue to exercise "Climber": alternately tighten the knees to the chest, hips and spine are in the neutral position.

Perform eight repetitions.

Exercise № 3. Walking lunges with worsening

Feet shoulder width apart, on the right shoulder is sendbeg or dumbbell, the right hand holds the weight of the bent elbow is looking forward, the left arm is lowered along a trunk. Perform lunge forward with your right foot, both knees bent (right - at an angle of 90 degrees and does not extend beyond the toe, left almost touches the floor). The housing is pulled upward. Shift your weight to the right foot, climb and do a lunge forward on his left foot.

Repeat 10 attacks with the change of feet, Then shift the weight on his left shoulder.

Exercise № 4. Bench press weights from shoulder kneeling

Drop down on the floor, knees shoulder width, the weight in the right hand, the left extended to the side, compressed hand into a fist. Bend your right elbow so that the weight was in front at shoulder level. This will be your starting position. Preserving muscle tension in the crust, and the back - length, push the weight up. Fix its position over your head, palm forward deployed. Return to starting position and repeat the bench.

Perform 10 repetitions and then switch to the other side.

Exercise № 5. Transverse attacks using a simulator ViPR

Feet shoulder width apart, ViPR keeps both hands raised to shoulder level in front of chest. Elbows bent at your sides. Continuing to keep your elbows in a position to perform his hands a circular motion over your head. Then make a right diagonal lunge with the squat (right knee bent, left leg stretched out, back straight) and simultaneously lower the ViPR down in front of him. Return to starting position and repeat.

Perform 10 reps, then switch sides.

Exercise № 6. Strikes the ball on the floor

Stand with your feet shoulder-width apart, holding a special medicine ball (Dynamax), hands raised above his head. Expand the body to the left, and with all his might throw the ball to the floor. During a throw slightly bend your knees, as you need to catch the ball when it will bounce off the floor. Then expand the body in the center, put your hands over your head with a ball and throw again. After catching the ball, turn the body to the right side and repeat the throw. Then again, return to the center position and throw the ball to the floor. Follow shots to the left and right sides through the center for 45 seconds.

Hitch (3-5 minutes)

Walk a bit to catch his breath. Then lie face up on the floor, the legs are bent at the knees and diluted hand, foot touch each other (position of the butterfly), arms extended laterally. Stay in this position until your heart rate does not return to normal.