Get in shape, BEGINNER - 2 DAYS/WEEK, Women
Special Diva Body fitness routine. Switch between cardio and muscle-strengthening exercises to tone your entire body in only two sessions.
1
Walking
WARM UP 10 min.
3
Half lunge
- Sets 1
- Repetitions 8
4
Free hands half-squat
- Sets 1
- Repetitions 8
5
Sets 1
Repetitions 14
Repetitions 14
Standing dumbbell side raise
Sets 1
Repetitions 14
Repetitions 14
Standing dumbbell front raise
6
Seated pronated dumbbell press
- Sets 1
- Repetitions 15 - 20
7
Dumbbell row to abs on bench
- Sets 1
- Repetitions 15 - 20
8
Lying on side dumbbell shoulder external rotation
- Sets 1
- Repetitions 15 - 20
9
Seated dumbbell overhead elbow extension
- Sets 1
- Repetitions 15 - 20
10
Lying pelvic tilt, bent-leg
- Sets 1
- Repetitions 15 - 20
11
Half-crunch
- Sets 1
- Repetitions 15 - 20
12
Elliptical
10 - 15 min.
14
STRETCHING 10 sec
15
Hold for 10 seconds
16
Hold for 10 seconds
1
Walking
WARM UP 10 min.
3
Lying on side single-hip adduction
- Sets 1
- Repetitions 15 to 20
4
Lying on side single-hip adduction
- Sets 1
- Repetitions 15 to 20
5
Lying prone single-hip extension
- Sets 1
- Repetitions 15 to 20
6
Walking
- Sets 1
- Repetitions 15 to 20
7
Pronated dumbbell press
- Sets 1
- Repetitions 15 to 20
8
Standing supinated dumbbell curl
- Sets 1
- Repetitions 15 to 20
9
Lying single-leg lowering and raising, other leg extended
- Sets 1
- Repetitions 15 to 20
10
Oblique half-crunch
- Sets 1
- Repetitions 15 to 20
11
Stair Climbing
10 à 15 minutes
13
STRETCHING 10 sec
14
Hold for 10 seconds
15
Hold for 10 seconds