Ultimate female full-body workout
The path to a toned and slim figure is often a tricky one. Go about achieving your dream bikini body the right way with our pro training and meal plan, designed to help you reach optimum levels faster.
TRAINING PROGRAM
20 mins stepper
4 x 15 ab crunches
4 x 15 leg raises
4 x 15 leg extensions
4 x 15 abductor
4 x 15 squats
4 x 15 lunges
4 x 15 leg press
Day 2:
15 mins incline walk
4 x 15 seated rows
4 x 15 lat pulldowns
4 x 25 hyperextensions
4 x 20 deadlifts
5 x 15 shoulder press
4 x 15 dips
Day 3:
20 mins bike
5 x 25 abductor
4 x 15 press ups
4 x 15 chest press
5 x 15 bicep curls
3 x 15 preacher curls
4 x 20 ab crunches
Day 4:
20 mins stepper
2 x 25 hyper extensions
4 x 15 squats
5 x 15 shoulder press
4 x 15 triceps push down
4 x 15 dips
15 mins rower
MEAL PLAN:
Meal 1: 1 serving SHRED & BURN AMPLIFIED, 30g oats, half a grapefruit or 1 small banana, 1 serving WHEY-TP AMPLIFIED
Meal 2: 30g rice or brown pasta (uncooked dry weight), 140g (cooked weight) chicken, turkey, beef or fish, broccoli or green salad, 1 serving BCAA AMPLIFIED
Pre-workout: 2-4 scoops MUSCLE RUSH AMPLIFIED
Post-workout: 1 serving MUSCLE REHAB AMPLIFIED
20 mins after: 1 serving BUILD & BURN AMPLIFIED
Meal 3: 30g rice or brown pasta (uncooked dry weight), 140g (cooked weight) chicken, turkey, beef or fish, broccoli or green salad, 1 serving BCAA AMPLIFIED
Meal 4: 45g sweet potato, 140g (cooked weight) chicken, turkey, beef or fish, 1 serving BCAA AMPLIFIED
Meal 5: 100g cottage cheese
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