Firming Up The Backside
Apr 19, 2011
Women who train these days are overlooked for wanting and having the ability to put forth the effort in the gym. This Program was designed for those females who aren't afraid to pick up the weights
It is my personal opinion and belief that there are very few resources available today for the serious females who not only understand the benefits of hitting it hard in the gym, but who are willing and able to find the right information and get the job done. The Taboo of women lifting weight and pushing themselves is slowly drowning out with an ever growing fitness industry, however as you females probably have found......there arent too many experts who are giving you the attention you deserve. They either give you a cookie cutter version of a program the boys do, or they give you a stretching, feel good program. Look, all that is great, but realistically if you want a hard firm body and a rear that doesn't need any support to hold its own the next time you stroll down the beach, then you need to squat, lunge, etc...WITH WEIGHT! If your convinced that I speak the truth here, then this is the program for you.
Now am I saying your gonna change your physique in 4 weeks. Maybe. It depends on where you are currently at. Technique is extremely important with many of these movements and exercises so be sure to do them correctly. Getting dramatic physique altering results will take a longer period of time, but Consistency is the key. This is a great plan to follow to get you started or keep you going. Make sure you share this info Ladies as there will be much more to come. Fear not as the MF Trainer has your back.
Now am I saying your gonna change your physique in 4 weeks. Maybe. It depends on where you are currently at. Technique is extremely important with many of these movements and exercises so be sure to do them correctly. Getting dramatic physique altering results will take a longer period of time, but Consistency is the key. This is a great plan to follow to get you started or keep you going. Make sure you share this info Ladies as there will be much more to come. Fear not as the MF Trainer has your back.
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 2 | 30 | Cardio |
| Adductor Side Steps | 3 | 25 | Legs |
| Barbell Squat | 4 | 15 | Legs |
| REST | 1 | 30 | TIPS |
| Jump Rope | 1 | 30 | Cardio |
| Dumbbell Sumo Squat | 3 | 20 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 10 | Legs |
| SHOWTIME HIIT Training | 1 | 3 | Cardio |
| Machine Leg Press Both Legs | 1 | 20 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 15 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Jump Rope | 3 | 30 | Cardio |
| SHOWTIME HIIT Training | 1 | 3 | Cardio |
| Standing Calf Raise | 3 | 20 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell One Legged Squat | 3 | 8 | Legs |
| SHOWTIME HIIT Training | 1 | 3 | Cardio |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Barbell Front Squat | 3 | 6 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Sumo Squat | 3 | 6 | Legs |
| SHOWTIME HIIT Training | 1 | 4 | Cardio |
| Alternating Side Lunge | 3 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Walking Lunge | 3 | 10 | Legs |
| SHOWTIME HIIT Training | 1 | 4 | Cardio |
| Glute/Hip Raise | 3 | 25 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Straight Legged Deadlift | 3 | 12 | Legs |
| Jump Rope | 3 | 30 | Cardio |
| Seated Calf Raise | 3 | 30 | Legs |
| SHOWTIME HIIT Training | 1 | 4 | Cardio |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Adductor Side Steps | 3 | 20 | Legs |
| Dumbbell Squat With Ball | 3 | 25 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Machine Leg Press Both Legs | 3 | 12 | Legs |
| SHOWTIME HIIT Training | 1 | 5 | Cardio |
| Barbell Squat With Band | 2 | 20 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 2 | 20 | Legs |
| Jump Rope | 3 | 30 | Cardio |
| Seated Machine Leg Extension Both Legs | 3 | 15 | Legs |
| Standing Calf Raise | 3 | 15 | Legs |
| SHOWTIME HIIT Training | 1 | 5 | Cardio |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Machine Leg Press Both Legs | 3 | 15 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Adductor Side Steps | 3 | 10 | Legs |
| Barbell Squat | 3 | 12 | Legs |
| SHOWTIME HIIT Training | 1 | 5 | Cardio |
| Barbell Front Lunge | 3 | 8 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 8 | Legs |
| Jump Rope | 3 | 30 | Cardio |
| Glute/Hip Raise | 3 | 20 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Prone Machine Leg Curl Alternating Legs | 3 | 15 | Legs |
| SHOWTIME HIIT Training | 1 | 5 | Cardio |
| Adductor Side Steps | 3 | 15 | Legs |
| Seated Calf Raise | 3 | 12 | Legs |
| SHOWTIME HIIT Training | 1 | 5 | Cardio |
