Sole distributor for BH Fitness commercial equipment in Ghana.
 
 
     
 
Weight loss plan for women
 

If your goal is to drop a dress size or tone up your wobbly bits but you're not sure where to start, print out this fitness plan, take it to your local club and ask a member of the fitness team to talk you through any exercises you're not familiar with.

As you're looking to tone up, not bulk up, remember to stick to sets of 5 reps on a low weight. Before long you'll be looking and feeling great but don't forget, the first step to success is showing up.

• Monday: Tone up and cardio

Warm up: 5 minutes on the treadmill
3 x 5 bicep curls
3 x 5 lat pull downs
3 x 5 dumbbell shoulder raises
20 minute jog
Warm down: 5 minutes on the treadmill

• Tuesday: Rest Day

Or, if you're feeling up to it do some light cardio

• Wednesday: Core

Warm up: 5 minutes on the treadmill
3 x 10 twisting sit-ups
3 x 10 exercise ball roll-ins
3 x 1- kneeling rollout with exercise ball
30 seconds plank
20 minutes interval training on the treadmill
Warm down: 5 minutes on the treadmill

• Thursday: Rest Day

Rest days are just as important as your workouts. Enjoy it, you've earned it

• Friday: Legs

Warm up: 5 minutes on the treadmill
3 x 10 plyometric squats
3 x 10 dumbbell lunge
3 x 10 seated calf raises
3 x 10 pick up squats
10 minute jog
Warm down: 5 minutes on the treadmill

• Saturday: Cardio

30 minutes on the cardio equipment of your choice. Feel free to chop and change between stations or simply go for a long run, cycle or swim

• Sunday: Rest Day

Or...although Sunday's traditionally a day of rest it's also a great day to go for a dip in your local pool.

     
 
 
     
 
 
Welcome
 
Our Services
Fitness Advice
 
Connect
   
 
 
 
       
Locate Us
Agapet Filling Station
120B Spintex Road
Accra - Ghana
 
Telephone
Office - +233 (0) 30 393 5191
Mobile- +233 (0) 546 333 661
UK - +44(0) 793 059 0050
 
+44(0) 793 059 0050
Cliff.Poku
 
     
  Email
  info@branchfitnessgh.com
       
Branch Fitness Centre © 2013 All Rights Reserved Powered by marsh-gidkreations