Fitness model training program for women

Try this sample workout from Shannon Dey, M. But if you want to sculpt, tone, and firm your entire body—including those pesky trouble spots—this is your ultimate blueprint. Designed for an intermediate athlete, the following plan is inspired by the programs Dey creates for her Figure and Bikini competition clients.

This week-by-week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential. As with most fitness plans, prescriptions may need to be tailored to your specific needs and goals. Always consult a physician before beginning any fitness or weight loss program.

These cardio workouts are intended to be tough. Push yourself a bit further each day until you can do the entire session at the pace listed. The cardio kicks in and gets more advanced as the program moves along and you build up stamina.

This is a 3 phase program. In the first phase consists of a whole lot of whole-body exercises like as well as training each muscle group legs, butt, back, chest as you go further along. There is a meal plan included that is on the Paleo side of things, but it is pretty good. Overall this is a nice program that can yield great results. News Ticker. Last Updated On: April 4, Ladies, if you are looking to get in great shape and get a killer body that will give you some serious confidence and leave jaws on the floor then you have come to the right place.

Should you use a workout program? What makes a good workout program for women? Highlights week program Very in-depth and user-friendly Extensive diet and exercise digital program included. Excellent value for your dollar Everything is laid out for you and all you do is follow it. No guesswork. Uses effective HIIT cardio plan to burn fat fast rather than traditional cardio. Downloads right to your handheld device or computer.

Any Negatives? Only a day program Only available through their website Check out www. This is an essential move to create sexy and shapely upper body muscles! Hold your dumbbells in your hands to your sides, palms facing inward. Raise the dumbbell up, hold at the top and gently lower down.

This is a weight lifting classic that really works the entire upper body, especially for the shoulders. Grasp dumbbells; palms facing body, elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position.

Lower to original position and repeat. Sit on the edge of your flat bench with your arms at your sides and a dumbbell in each hand. With your palms facing forward, curl both arms lifting the dumbbells towards your shoulders. Fit Tip: Avoid swinging the weight up and do not lean back or forward as you lower the weights. Stand with your feet shoulder width apart with a dumbbell in each hand. Your arms should be extended down at your sides and palms facing each other.

Curl both arms up and lift the dumbbells toward your shoulders. Remember to keep your upper arms and torso still as you curl. Fit Tip: Don't lift with your palms facing down; the proper way is for your palms to face each other. Lie on your back on your bench with a dumbbell in each hand.

Bring your weights to a point just above your shoulders. Your palms should face towards your feet and elbows out. Press your weights straight up until they are locked out right over your collarbone and slowly lower them to starting position. Fit Tip: don't let the dumbbells sway back toward your head and over your face and do not lift your head off the bench as you do this exercise. Fit Tip: Keep your elbows pointed up and hold them in and don't let them flare out to the sides.

Fit Tip: Don't let your elbows flare out and keep them in and pointed straight up. Fit Tip: Don't hunch over and keep your back fairly rigid throughout this exercise. The range of motion of this exercise is limited and your shoulders should only come off the ground a few inches. Hold this position and flex your abs as hard as you can for a count of one and then slowly lower your shoulders to the ground; never stop pushing down with your lower back. Fit Tip: Don't lock your hands behind your head; they should be cupped at the sides of your head and not used for leverage.

Concentrate on your obliques and contract and hold the crunch for a count of one. Hold the contraction and slowly lower to the starting position, count one and perform the next rep. Switch to the other side after you completed your planned number of reps. Sign In. Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos. View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time. The second part of this program is a little more difficult than the first two weeks.

You'll be doing some different exercises, and you'll be using more weight. If you can lift the weight for 15 reps, you're not going heavy enough. Try using enough weight so you can hit 12 reps on the first set, 10 on the second, and 8 on the third. Your food decisions determine 80 percent of your results. You may exercise hard, but only 20 percent of the changes you see in the mirror will come from what you do in the gym.

So before you even step foot in a gym, fine-tune your nutrition. Start by determining your total daily energy expenditure TDEE. That will give you a pretty good indication of how many calories you need to eat. When you know how many calories to eat, break them down into a macronutrient ratio. That's usually a good place to start. But, you can always alter the numbers to fit what you like to eat.

If you're not exactly sure how to start, try this sample meal plan. It includes four days of meals to help you learn what foods are best and when to eat them. View all articles by this author. What comes with BodyFit? Instructional Videos Don't risk doing a workout improperly! How-to Images View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

Step-by-Step Instructions Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time. Cross-body shoulder stretch. Pass-through stretch with band. Rhomboids SMR.