I am definitely amongst those people who prefer a day in the mountains or at least in the park rather than the stupid hanging about in the gym! Well, it is hard to admit that while I was supporting this opinion I could find time for that special mountain tour rarely three times per year. Furthermore I could not fully enjoy it because I got tired very quickly.
How I came up with that fitness program, is now clear!
On the first day:
| Treadmill | 10min |
| Chest press | 3 times 12 |
| Pek-deck machine | 3 times 12 |
| Shoulder press | 3 times 12 |
| Lat. raises | 3 times 12 |
| Cable pressdown | 3 times 12 |
| Squat | 4 times 25 |
| Leg curl | 3 times 20 |
| Gluteus | 3 times 20 |
| Calves | 3 times 25 |
| Leg raises 3 | 3 times 20 |
| Sit ups on bench2 | 3 times 20 |
| Treadmill | 20 min |
On the seond day:
| Treadmill | 10min |
| Lat. Pulldown 2 | 10min |
| Rowing machine | 3 times 12 |
| Bent-over side raises | 3 times 12 |
| Dumbbell curl 3 | 3 times 12 |
| Squat | 4 times 25 |
| Leg curl | 3 times 20 |
| Leg press machine | 3 times 20 |
| Abductor machine | 3 times 20 |
| Calves | 3 times 25 |
| Leg raises 3 | 3 times 20 |
| Sit ups on bench2 | 3 times 20 |
| Treadmill | 20 min |
You can take rest between the series 2,3 minutes and as long as you need between the exercises in order to feel ready and in good condition.
I recommend this training program to girls and ladies, but anyone can try it. You can get the best results when you apply it two days a week for two months!
It is not as long as it sounds! Have fun.
