Workout for women at home

Day 1: Ass, Thighs, Hip, Calves

Home workout for Butt, thighs, hamstrings, calves

1. Squat down to one leg with arms forward

• 10 sets to failure with your weight.

Note: In this case, we cannot choose repetitions, because the weight is constant – your weight and simply that each set is up to you. This applies to all bodyweight exercises for weight.

Amplitude:

squat down to the bottom, to lean Ass in the anklesnot partial repetitions. The butt is loaded the most in the lower part of the squat and all the exercises for the anterior thigh (quadriceps quadriceps) because it is responsible for extending the hip joint, which is in the most stretched position at the bottom of all Front thigh movements.

This above applies to all thigh exercises, except when I have written that they are up to the middle, partial or so on.

2. Squat to sitting position on one leg with arms forward

• 5 sets to failure with your weight

3. Bulgarian Squat

• 3 sets per foot to failure.

4. One Foot Hip Trust –

• 5 sets per foot to failure

5. Single foot climb on high bench –

• 3 sets per foot to failure

6. Full squat and jump with both feet as far up as possible –

• 5 series x 10 reps.

Note: Each rep with the maximum explosive force from below and jumps as high as you can.

7. Duck walking –

• You alternate: 3 x 30 meters for time (ie as fast as possible) and 3 sets at a normal pace until complete failure.

8. sprints at intervals

with a rest of 10-20 seconds between lengths of 20-100 m and 30 seconds for 200 meters.

• You alternate: 10 x 100 meters; 3 x 200 m; 15 x 50 m or 30 x 20 m

Note: Different lengths of sprints load different muscle fibers in the muscle bundles responsible for different intensity resistances).

• If there is an uphill, he does the uphill sprints, but in no case do we do an ankle or knee injury downhill).

9. Lifting toes on one leg for calves –

• 5 series to failure.

Breaks between series:

• In the series in which you can do some repetitions (up to 12 max) rest for 2-3 minutes
• In the sets where you don’t feel heaviness and you can do more repetitions (e.g. duck walking, squatting and jumping, hip trust on one leg) – you rest for 60-90 seconds.

Legend:

• “To failure” means using a burden that in the range of repetitions that I prescribe to you to fail. i.e. If you are in 6-10 times, then if, for example, you do 7 repetitions, you have to choose a weight that you cannot lift the eighth time. i.e. The 7th reps are your last possible with this weight. This means to failure, not to put a weight that you can lift about 12 times and lift it 6 or 10 times. This last one is not about quitting.
• “You alternate” – means one option to do in the first such training (e.g. for legs and ass), and the other – in the next such training.

training cycle

Separate training – see here

• Option in a gym

Ден 1 Ass, Thighs, Hip, Calves

Day 2 Abdominal Press

Day 3 waistband and ass

Ден 4 Upper body and some abs

• Home/home option

Ден 1 Ass, Thighs, Hip, Calves

Day 2 Abdominal Press

Day 3 waistband and ass

Ден 4 Upper body and some abs

Circuit training – see here

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Home Workout For Ass Workouts For Women