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I will be going to the gym to work on legs and back.
Leg Press: 4 sets, 10-12 reps
Lat pull down: 4 sets, 10-12 reps
Step ups with weights: 4 sets, 10-12 reps
Cable Rows: 4 sets, 10-12 reps
One legged lungs: 4 sets, 10-12 reps
Assisted pull ups: 4 sets, 10-12 reps
Rest for 1 minute between each set. This will increase your heart rate and add cardio to your lifting. If you have some extra time complete 20 minutes of HIIT (High Intensity Interval Training). I like using the stair climber. I usually set it for 17 minutes, which makes each interval 1 minute long. 1 minute should be at a fast rate, which you are breathing heavily. For the other 1 minute it is more of a cool down to get your heart rate lower, then back up again. Here is an article at Women's Health for more information. You may use a treadmill, elliptical, stair climber, or outside. Choose your poison.
Remember by the last set you should be struggling to reach 10. If not you need to add more weight. Don't be afraid ladies, you will get toned not bulky. Happy Lifting.