I recently came across a very intense, or what I consider intense, workout session for a Woman. If you are scared of the weight room or you simply do not want to be around all the screaming guys in the weight room here is a great cardio/weight training session for you. The weight training part will be done using the machines that they gym has. Are you ready? Grab your note pad or a pen and paper because this workout is worth remembering.
Warm up= 3 minutes on treadmill/bike at 3.0 speed
3 sets of 12-15 reps on the leg press machine (25 seconds in between each set)
3 sets of 8-12 reps on shoulder press machine
3 minutes of cardio run on treadmill at a 2.0 incline (make sure you are running/jogging)
3 sets of 10-15 reps on lying or sitting leg curl machine (Hamstrings or back of thigh)
3 sets of 8-12 reps on chest press machine
4 minutes on stair master or running up and down stairs
2-3 sets of leg extension machine (quads or front of thigh)
3 sets of 8-12 reps on preacher curl machine (biceps)
1 minute jog followed by 1 minute fast pace run followed by 1 minute jog
sets of 8-12 reps of standing or sitting calf machine
2 sets of 8-10 reps of cable pull downs (back)
3 sets of body weight dips
2 minute cool down jog
Sounds like a lot of stuff for one workout but if you do all of these exercises you will have hit each major muscle groups on your body. This workout focuses on strength and cardio. Good luck with this routine and if you feel like it post a comment on the bottom of this post and let me know what you thought of the workout.
