Exercises Routines

Great workout routines for women with curves.

Bonus: Download a preview of "Dangerous Curves" the fitness book for full-figured women. .

Shape your butt like J-Lo

89225_154_122_858lo.jpgIf you would like to tone and sculpt your butt, try this glute workout routine. This routine will shape your buns like Jennifer Lopez's. The cardiovascular exercises will burn fat. The weight lifting will tone and sculpt your buns.

Bonus: Download a preview of "Dangerous Curves" the fitness book for full-figured women. .

Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout with about 40 seconds rest in between sets.

Note: The goal on the jogging/walking intervals is to eventually be able to jog the entire 20 minutes. On the second cardio exercise, the goal is to be able to jog the entire 5 minutes.

EXERCISE

SETS

REPS

REST

Walking/Jogging intervals

Warm up for 1 minute walking briskly. After 1 minute, jog until you are to you are fatigued. Walk briskly for 1 minute to recover. After 1 minute, continue jogging. Repeat this sequence until you complete 10 minutes.

Squats using Smith Machine

3

15

60 secs.

Lying Leg Curls

3

15

60 secs.

Dumbbell step ups on box

3

15

20 secs.

Walking/Jogging Intervals

Warm up for 5 minutes walking briskly. After 5 minutes, jog until you are to you are fatigued. Walk briskly for 2 minutes to recover. After 2 minutes, continue jogging. Repeat this sequence until you complete 5 minutes.

Read more: Shape your butt like J-Lo

How To Workout Your Curves

A women that is trying to lose weight without losing her curves has to do a combination of weightlifting and cardiovascular exercises. Below is a good sample workout routine for your entire body.

Bonus: Download a preview of "Dangerous Curves" the fitness book for full-figured women. .

Note: Choose a weight that you can do 12 to 15 times for three sets. Make sure the weight is heavy enough to challenge yourself but light enough to complete the number of reps.

You should not do this routine more than 2 or 3 times in one week to allow your muscles to recover properly. You can use the other days as all cardio days or complete rest days.

1. Treadmill

  • Warm up for 5 minutes by walking 3.4 MPH.
  • After 5 minutes Jog at 4.7 MPH for the remainder of the time. If you become fatigued, decrease your speed and walk for 2 minutes.
  • After 2 minutes, increase speed to a slow jog. Repeat as required.

2. Leg Extensions

Sets: 3

Rep: 12

Rest Time: 40 secs

3. Leg Curls

Sets: 3

Rep: 12

Rest Time: 40 secs

4. Lying Leg Press

Sets: 3

Rep: 12

Rest Time: 40 secs.

5. Machine Triceps Pushdowns

Sets: 3

Rep: 15

Rest Time: 30 secs

6. Machine Preacher Curls

Sets: 3

Rep: 15

Rest Time: 30 secs.

7. Back Machine Rows

Sets: 3

Rep: 15

Rest Time: 30 secs

8. Dumbbell flyes

Sets: 3

Rep: 12

Rest Time: 40 secs

9. Stairstepper

How long: 5 minutes

10. Elliptical Machine

Glide for 5 minutes at 125 strides per minute.

 

Click the image below to printout this workout.

printable full body workout for plus size women.