Grimm's Ladies Workout (Rapid Fat Loss)

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This workout is created for the ladies.

This is an full 12 week rapid fat loss program.

After each gym session the following needs to be done also.

HIIT CARDIO:

Here’s the workout breakdown:

Round 1 (repeat three times)

Side lunges – 30 seconds
Skaters (fast) – 15 seconds
Rest – 15 seconds

Round 2 (repeat three times)

Sumo squats – 30 seconds
Jumping squats – 15 seconds
Rest – 15 seconds

Round 3 (repeat three times)

Overhead forward lunges – 30 seconds
Fast feet – 15 seconds
Rest – 15 seconds

There is an exercise in this program called "burpees", if you not sure how to do it just follow this video link below.

https://youtu.be/dZgVxmf6jkA

Burpee is not on the system of Jefit.

Burpee needs to be on Monday's schedule.

Sets: 3
Reps: 10
Rest: 30s

Also the following exercises needs to be done per leg.

10 reps per leg. This adds up to 20 reps.

Dumbbell Walking Lunges, Split Jump and Single Leg Glute Bridge

Circuit: Complete each exercise directly
after the previous with no rest in between
until all exercises have been completed.
This is one set. Rest 1 - 2 minutes
between each set.

SuperSet: Completing 2 exercises directly
after each other with no rest in between.
After both exercises have been completed
that counts as one set of the SuperSet.

Tri Set: Completing 3 exercises directly after one another
with no rest in between. After all 3 exercises have been
completed, that counts as one set of the Tri Set.

You can do these exercises at home or at your gym, depending on
your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can’t do the weight and cardio
training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening.

Create an great diet for you also.

"Just believe in yourself. Even if you don't, pretend that you do and, at some point, you will." –Venus Williams

Please rate the program :)

Monday
Tuesday
Wednesday
Thursday
Friday

Circuit 7 exercises, 57 mins

Box Jump Multiple Response	3x10 reps	rest: 60s
Prisoner Squat	3x15 reps	rest: 60s
Jump Rope	0x0 reps	rest: 2s
Dumbbell Walking Lunge	3x20 reps	rest: 60s
Split Jump	3x20 reps	rest: 60s
Single-Leg Glute Bridge	3x20 reps	rest: 60s
Stability Ball Crunch	5x25 reps	rest: 60s

SuperSet 8 exercises, 59 mins

Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Bench Dip	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Machine Calf Raise	3x25 reps	rest: 60s

SuperSet 7 exercises, 1 hr 1 min

Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Push-Up (Wide Hand)	3x15 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Leg Raise	5x25 reps	rest: 60s

SuperSet and Tri Set 7 exercises, 50 mins

Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Alternating Reverse Fly	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 60s

SuperSet 7 exercises, 1 hr 1 min

Dumbbell Walking Lunge	3x20 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Weight Plate Russian Twist	5x25 reps	rest: 60s