Women's Specific Exercises

This is a preview of workout programs to come:

Workout Program
Running (Monday, Wednesday and Friday)
Week 1: Walk 4 minutes, Run 2 minutes - Repeat four more times per workout for a total of 30 minutes of walking and running.
Week 2: Walk 3 minutes, Run 3 minutes -- repeat four more times.
Week 3: Walk 2 1/2 minutes, Run 5 minutes-repeat three more times
Week 4: Walk 3 minutes, Run 7 minutes -- repeat two more times
Week 5: Walk 2 minutes, Run 8 minutes -- repeat two more times
Week 6: Walk 2 minutes, Run 9 minutes- repeat once then run for 8 minutes
Week 7: Walk 1 minute, Run 9 minutes, repeat two more times
Week 8: Walk 2 minutes, Run 13 minutes, repeat once
Week 9: Walk 1 minute, run 14 minutes -- repeat once
Weight Training (Tuesday and Thursday)
Day 1
Squat or Leg Press 2 x 12-15
Lunges 2 x 12-15
Calf Raises 2 x 12-15
Back Hyperextensions 2 x 12-15
Day 2
Lat Pulldown 2 x 12-15
Shoulder Press 2 x 12-15
One Arm Dumbell Row 2 x 12-15
Bench Press (light) 2 x 12-15

Abs should be done 3 times/week (4 exercises) Basic crunches, Abs on swissball, Single Leg Raise (oblique), alternate knee tucks, etc…