Workout for my sister...

[BritBoy]

Hiya! I've drawn up a routine for my sister who really want to get in shape, because she is short (5ft 2), the excess fat really shows up on her and she hates it. She particularly want to target he legs. What do you think of this routine? I based it on the BFL programme....

Day 1 Cardiovascular Workout (Tae-Kwon-Do)
Day 2 Upper Body
Day 3 Lower-Body
Day 4 Cardiovascular Workout (Tae-Kwon-Do)
Day 5 Lower-Body
Day 6 Upper Body
Day 7 Rest or make-up Day

SETS
Upper Body
12 reps @ Weight 1
15 reps @ Weight 1
17 reps or To Failure @ Weight 2

Lower Body
12 reps @ Weight 1
17 reps @ Weight 1
12 reps @ Weight 2
17 reps @ Weight 2 or To Failure

Upper Body Exercises:
Side Waist Bends
Alternate Front Arm Raise
Side Raise
Shoulder Press
Dumbell Flys
Tricep Extension
Bent Over Tricep Extension
Crunches/Sit-ups

Lower Body Exercises:
Lunges
Dumbell Squats
Straight-Legged Deadlift
Crunches/Sit-ups


I can't add much more as the only eqipment we have is a set of dumbells. I'm looking into getting a bech and a pullup bar though.

[RealDeal2099]

Looks good, here are a few more dumbbell exercises...

UPPER BODY

Bent-over laterals (shoulders)
Dumbbell rows (back)
Dumbbell curls (biceps)

LOWER BODY

Calf raises (calves)

Peace!

[joeshmoe321]

If she just wants to lose weight then do cardio and eat healthy :)

[Telly]

I agree with joeshmoe. Concentrate on her diet. She will lose most of the fat through a sensible diet.

[BritBoy]

That's what I said to her, and she's now eating sensibly and is about to try the Cardio Routine that Icex999 posted (the 12-minute one). Admittedly she hasn't done much exercise because of school work (she's in her final year preparing for her A-levels), but after her exams are over in 2 weeks, she going to really get going. Also, when she really trimmed down, I told her to use the weights to tone up nicely.

Cheers for the help

[The Iron Lord]

.

[Fletch]

more important then the split you posted is the diet plan she's on.......

80% of what you look like is based on rest, what you eat and the timing of when you eat it. (insert joke here)

the killer training will only see limited results in the physique unless combined with proper diet. This is why 99% of the books you read about fitness concentrate more on diet then the exercises you're doing. (cause that's where the real results are)

post her meal plan....or help her make one......and emphasize to her that it's even more important then the training.

- Fletch

[BritBoy]

Cheers for all the help and I've passed it onto her, but she is just not willing to shake up her diet and actually take the time to count what she is eating, despite the fact that she has all the free time in the world :mad:. So I've given up on her for now. I'm going to concentrate on sorting out myself a cutting diet and routine and when she's willing to actually start eating right and doing regular cardio, I'll help her.

BB

[Fletch]

Originally posted by BritBoy
Cheers for all the help and I've passed it onto her, but she is just not willing to shake up her diet and actually take the time to count what she is eating, despite the fact that she has all the free time in the world :mad:. So I've given up on her for now. I'm going to concentrate on sorting out myself a cutting diet and routine and when she's willing to actually start eating right and doing regular cardio, I'll help her.

BB

let your gains be her motivation to get with the program.

- Fletch