Whole Body Training Program for an Active Female:
Day 1:Exercise,Intensity,Sets of exercises)

1. Ball wall Squat Body Weight (BW)
12
60-75%
3

2. Dumbbell bench press
10
75%
3
3. Leg Press
12
60-75%
3
4. Bicep Curl Dumbbell
10
75%
3

5. Sumo Squat with the feet everted
(Superset 2)
12
60-75%
3
6. Front and lateral raises
10
75%
3
7. Sumo Squat with feet in the neutral position
12
60-75%
3




8. Modified Pull Ups (BW)
10
60-75%
3
9. Modified Push Ups(BW)
10
60-75%
3


Day 2:

1. ¼ Dead lift

12
60-75%
3

2. Shoulder press
10
75%
3
3. Bent Over row
10
75%
3
4. 1min cycle
1
75%
3




5. ¼ Squat
10
60%
3
6. Lateral Pull downs
10
60-75%
3
7. Bent over triceps kickback
10
60-75%
3




8. Hamstring Curl
12
60-75%
3
9. Hammer Curls
10
75%
3


Day 3:

1. Swinging leg raises
10-12 for all
All intensities should be set at 60-75%
3 Sets of all exercises
2. Bridge and curl on ball

3. Push up and curl on ball

4. Side and front crunches on Physio-ball

5. Ball wall Squat Body Weight (BW)

6. Dumbbell bench pre

7. Leg Press

8. Bicep Curl Dumbbell


Besides the training program a warm up should be done prior to training as well as an abdominal workout if desired. Don’t forget the cool down and always stretch before and after your training.

Regards
Chrysilla Stander