RapidfatlossTRAINING PROGRAMME for womenGet active by following this 5-day training programme for the next 12 weeks.You can do these exercises at home or at your gym, depending on your circumstances. Refer to the Training Tips of eachstage to adapt the training slightly. If you can’t do the weight and cardio training in one session, you can split it into twosessions - preferably cardio in the morning and weight training in the evening.DAY 1 - Legs and AbsLegs14Squat24 sets, 6 – 10 reps4 sets, 8 repsDumbbell Lunge53 sets, 12 (each leg)3 sets, 6-8 reps25 USN BODY MAKEOVERRAISED DUMBBELLLUNGEStandingHamstring Curl(theraband)3Seated Leg Extension(theraband)2 sets, 12 reps6Standingcalf raises4 sets, 12,12,20,20 reps

abs7Abductor raises8crunch andoblique twist tofailurecardio930-45 minutes ofhigh intensityrunning/sprints orelliptical cycle.3Incline Bench Press4 sets of 10DAY 2 – Chest and TricepsCHEST1Flat BenchDumbbell Press3 sets, 8 reps2Flat Bench Flyes3 sets 8-10 reps2 sets, 10-12 repsTRICEPS4Overhead ChestExtension2 sets, 8-10 reps5Bent over TricepExtensions4 sets, 8-12 reps*For detailed instructions on how to perform these exercises, please visit Dips3 sets, 10 repsUSN BODY MAKEOVER 26

abs7weighted Bench Dip4 sets, 8-12 reps8cardioSeated TricepExtension930-45 minutes ofhigh intensityrunning/sprintsor ellipticalcycle.4 sets, 10 repsDAY 3 – Shoulders, TrapsShoulders1overhead press4 sets, 6-12 reps2overhead press(with weight)3 sets, 6-8 reps3Lateral Raises3 sets, 8 repsABS4Bent over raises3 sets, 8 reps27 USN BODY MAKEOVER5Front Raises(alternating arms)3 sets, 8 reps6Double crunch tofailure

cardio730-45 minutesof highintensityrunning/sprints orellipticalcycle.DAY 4 – Back and Biceps2 Incline benchBack1barbell rowOne arm dumbbellrow2 sets, 12 (each arm)3 sets, 8 repsbicep3bent overbarbell row43 sets, 10 reps6Hammer CurlDead lift4 sets, 6-10 reps75Dumbbell curl4 sets, 6 repsConcentrationCurl (advanced)“Focus on form &function”4 sets, 8-14 reps3 sets, 6-8 reps*For detailed instructions on how to perform these exercises, please visit BODY MAKEOVER 28

cardio9Barbell ReverseGrip Curl(advanced)1030-45 minutes ofhigh intensityrunning/sprintsor ellipticalcycle.“Includestretching to”improve recovery3 sets, 6-8 repsDAY 51Plank4 sets, 1 min4Lying leg raises2Crunch withball below feet4 sets, 8 reps3Seated ballcrunch4 sets, 8 repsSUPER CIRCUITUse your fifth day to mix your training up with some structured circuit training.Here, you have the opportunity to revisit and target the muscle tissue groups thatyou may have struggled with during the week.Start off by performing stretching and doing sprint work. This will help youto increase blood flow to the working muscle tissue mass, helping to improveoxygen and nutrient delivery. Then move on to your super circuit session.Keeps this session at a high intensity making sure that your rest times short andconcise. If this means that you have to move between upper body and lowerbody activity to keep your recovery times minimal then do so.Keep your workout limited to 45 minutes of super circuits, and then move overto 30 minutes of low resistance cardiovascular activity like walking, jogging orsteady cycling.Finish off by following the core workout activities included in this segment.4 sets, 8 reps29 USN BODY MAKEOVER