Need help with workout regimen

[johnnie2130]

Hi, This is my first post here. I signed up because I was impressed with the knowledge and participation of the posters here.

I'm helping my best friend with a workout schedule or plan. She's in her mid 40s and is in pretty good shape compared to a lot of women I know at her age and is a very pretty girl. She wants to increase her upper body strength, firm up her abs and slim down her hips. Will some of you give me a workout-type schedule she can do to improve these areas? She's asked me to help her with this, including encouraging her and giving her support. She walks regularly and is very active. She's definitely not some couch potatoe with no desire.

If you all will give me some advice I'd appreciate it. It would be nice if there are exercises she can do at home. She also is a member of a local gym.

Thanks, again!

[gobbla]

tbt or wm.

if she's really hardcore then we'll find something appropriately punishing...but either one is good.

[johnnie2130]

Well, I'm not sure what you mean by "hardcore". She's not trying to prepare for a competition or anything. She wants to firm up the areas I mentioned (upper body, abs, hips).

[gobbla]

Originally posted by johnnie2130:
Well, I'm not sure what you mean by "hardcore". She's not trying to prepare for a competition or anything. She wants to firm up the areas I mentioned (upper body, abs, hips).

"hardcore" as in "this is too easy"

you'll probibly want to impress the fact on her that everything is connected...think on the grander scale than "I want abs".

both are full body programs that will make her whole body look good and in proportion. be sure to get her smart on eating and you'll both be in great shape. (figuratly and literally)

[johnnie2130]

I'm pretty much an amateur when it comes to many of the terms in those articles. How do I learn what each exercise really is? Also, are these programs for women also? I thought there was a difference for men and women, but like I said, I'm an amateur with this. That's why I'm here - for help!

[Blackjack]

Full body workouts 3 days per week. HIIT the other 3 days per week. 1 rest day per week.

Nutrition: John Berardi's 7 Habits of Highly Effective Nutrition would be a great start. Find it on www.johnberardi.com. Monitor calories and macronutrient breakdown at www.fitday.com.

Get her on this forum to ask questions and read some of the posts. Read, read, read.

Ted

[johnnie2130]

Thanks for the links. I'll read them and get her to, too.

Probably a dumb question, but I'll ask anyway. What is HITT?

[Chris-STL]

HIIT High Intensity Interval training.

Basically it means don't just jog at one speed for 30 min. Break it up into high intensity intervals, followed by low intensity intervals.

As for what the excercises are, just pop the excercise name followed by like proper form into google and you will get plenty. I know some people have some good links for databases of the excercises running around.

[johnnie2130]

I found this workout regimen online. It's for beginners, written by Fawnia Monday. She recommends 3 sets of 10 for most every exercise. Does this look like it would be benificial for a beginner or a waste of time?

DAY 1
Incline dench press
Incline dumbbell flys
Push ups
French press (skull crushers)
Cable pressdowns ("push downs")
Kickbacks

DAY 2
Lat pulldowns
Cable rows
One arm dumbell rows (Bent over rows)
Barbell curl
Dumbbell curl
Cable curl

DAY 3
Leg press
Leg extension
Hamstring curl
Standing calf raise
Seated calf raise
Seated dumbell press
Front lateral raise
Rear lateral flys