The 30-Minute Shred Program for Females

Every woman on this planet wants to look slim and sexy. So, they spend a lot of money in the fitness centers, take medicines and follow various ways to achieve desired fitness levels but are unable to get the desired results. There is no need to spend hours at the gym as a new fat burning and muscle building routine known as the shred program for females for 30 minutes has been introduced. The two in one plan include cardio, which will boost endorphins and resistance training to boost the metabolism of a person. It is one of the most efficient ways to stay fit. Let us go through this workout plan and how it is supposed to be conducted:

1. How it Works:

Do a warm-up for about five minutes before starting it. You need to perform one set of each exercise back to back. Once your one full circuit is complete, take rest for a minute and perform the same exercise two times more. To get the best out of it, do it for at least 2 to 3 days a week. You can also join toned programs for women that will come up with the right way of doing it.

2. Dumbbells

You will need Two pairs of dumbbells (a heavier and a lighter one) and a rowing machine.

3. Walking Lunges:

The exercise which gives effective results while performing the shred program for females is walking lunges. Grab a pair of dumbbells (15-20 pounds) and take a big step by moving the right leg forward. Bend both the knees to lower into a lunge and keep the weight on front heels. Press through front heel to stand and immediately step the left foot in front to make a lunge. Continue walking forward until you have completed ten reps on each leg.

4. Split Jumps:

Split jumps commonly taken up as a toned program by females, which can be conducted by making the lunge position by keeping the left leg forward, bending both the knees. Swing both the arms and drive off the ground while your both feet are in the air—land softly by keeping the opposite foot forward. Switch the front foot each time for at least a minute.

5. Jumping Rope:

Jump the rope as fast as possible for a minute. Keep the shoulders blades down and back while performing it. Use wrists to rotate the ropes instead of arms and keep the core engaged while performing it.

6. Squat Press:

Take a pair of dumbbells whose weight is between 8-15 pounds. Hold them at the height of your chest, and feet should be slightly wider than the hip and toes turned out. Bend the knees and shift hips back and keep the chest lifted. Stand in a normal position and place the dumbbells overhead. Lower the dumbbells to return to the starting position. You have to do 15 reps in total to conduct this toned program for females effectively.

7. Squat Jumps:

These exercises are conducted by bending knees, shifting hips back, and swinging the arms side by side. Jump as high as you can in the air. Land softly and the knees should be slightly bent. The chest should be lifted. Repeat the same exercise after a minute.

8. Biceps Curls:

Take a pair of dumbbells weighing between 10 to 20 pounds and stand straight with the feet hip-width apart. Keep the elbows at sides and shoulder blades down and back all the time. Do ten reps of this exercise.

9. Rowing Machine:

Conduct rowing exercises at a fast pace at least for a minute. The chest should be up, and the core should be engaged. If you don’t have a rowing machine, grab your jump rope and repeat the cardio exercise that you performed before. Join the toned program for females and learn the right ways of doing rowing machine exercise.

10. Single leg dead lift rows:

Have a dumbbell of 10 to 20 pounds in your left hand and shift the weight of your body on the right leg. Slightly bend the right knee and hinge forward while allowing the left leg to rise straight behind the hip. The torso should be parallel to the ground, or you will feel a stretch in your right arm string. Holding the dead lift position perform a row by placing the left elbow straight towards the ceiling bring the weight till the height of the chest. The belly button should be straight dawn up to the spine. Keep the glutes engaged when you return to standing. That was the position for a single rep. Do ten reps on each side to get effective results.

Perform these exercises for half an hour and get a toned body that you have been dreaming for a long time. Don’t forget to warm up before doing them as there are high chances of getting an injury. If you want to learn the best way to do these workouts, you can enroll in fitness centers that conduct 8 week shred program for females. One will revive his lost confidence by seeing great results.