ジェマ・アトキンソンのインスタグラム(glouiseatkinson) - 6月4日 04時20分

#Repost @ollyfosterfitness with @repostapp.
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Bikini Body - A Basic full body program.
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This is designed to give women what they need, not what they want!
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Unfortunately woman are scared to lift heavy using compound movements due to the association that they will get to big and masculine. This is a complete myth due to the estrogen and testosterone hormonal balance. Therefor females need to concentrate on more complex movements that use multiple joints to elicit the best results. By stimulating fat loss and increasing lean muscle mass the physique will change to give a more defined / toned look.
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The best way to work the body in the most effective manor IMO is to create a metabolic and overload effect, working in a posterior to anterior fashion, or vice versa. This basically means an exercise concentrating on the muscles on the back of the body super-setted with an exercise that concentrates on a muscle on the front of the body.
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Why not try this workout 2-3 times a week and let me know how you go.
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Program design - Initial lifts 4/5 sets 4-10 reps 60-75 sec rest
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A1: Bent knee Hyperextensions or RDL's s/s
A2: DB neutral grip Shoulder press
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B1: Squats heel elevated s/s
B2: Reverse grip Pull ups or pull downs - assisted using a machine or bands.
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C1: Walking Lunges - long strides s/s
C2: Incline Db neutral grip Chest Press
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Secondary lifts - 3/4 sets 12-18 reps 45-60sec rest.
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A1: Reverse Lunges s/s
A2: DB lateral raises
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B1: Leg Ext s/s
B2: Seated Row - neutral grip
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C1: Glute bridge ( off a bench weighted ) or using the leg curl machine s/s
C2: Cable tricep ext (is actually posterior but key area for ladies)
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Abs & Core
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3-4 sets x 10-15 reps - 30-45sec rest.
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A1: SB Knee Tucks s/s
A2: SB crunches s/s
A3: Side Plank with top leg elevation.
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#theARToftraining #realresults #inspire #motivate #bemore #noregrets #bikini #bikinibody

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