This type of workout is apparently very good for women, especially women who carry weight around their "middle section" (aka backside and thighs - aka ME!). So, here is a great workout from my trainer Inger from Body Language Neutral Bay (reproduced with her permission of course) that I did last week:
Warm Up (of your choosing)
For EACH SET you have two exercises – complete
5 mins of cardio intervals – 30sec easy + 30 sec HARD x5
20 Reps of the first exercise AND 5 reps of the second exercise
15 Reps of the first exercise AND 10 reps of the second exercise
10 Reps of the first exercise AND 15 reps of the second exercise
5 Reps of the first exercise AND 20 reps of the second exercise
Complete all 3 SETS for 300 reps and 15mins Cardio intervals
If you have access to cardio equipment choose your favourite, treadmill. Rower, X-Trainer. Spin Bike. If you do not have access to cardio equipment that’s OK as you can still get in an awesome workout Just do an interval run for 3 mins or interval stationary cardio exercises – Mountain climbers, jump rope, jog on spot, star jumps, step ups, burpees – e.g. 50 Seconds ON and 10 Seconds REST or 30 sec EASY 30 sec HARD – repeat for 3 mins.
SET 15 mins cardio intervals
1) Hammer Curl PRESS
2) Squats - Lower weights to the floor
SET 25 mins cardio intervals
1) Dumbbell Hang clean PRESS
2) Deadlifts: Soft knees – back straight - lower to just below your knees – abs in tight. As you finish each rep stand tall and pull your shoulder back.
NOTE: if you have issues with your lower back please choose another exercise, e.g. Swiss ball leg curl or hip lifts.
SET 35 mins cardio intervals
1) Alternating Lunge Curls
Hope you enjoy.
Now remember, I am not a personal trainer or qualified in any way, shape or form. So please ensure that you know what you are doing with these exercises and don't hurt yourself.