Before you start: Choose your goal from one of the three workouts. Follow its specific routine twice a week, performing two sets of 10 to 12 repetitions for each exercise. Between each set, rest for 1 minute. Some exercises entail the use of weights. So aim for a load that will require you to struggle to complete the last two repetitions of each set.
Workout 1: Create curves
Exercises which require 'bulking up' are often a big fear for women. However, females do not have the genetic profile to build muscle mass in the same way that men do. The trick is adding muscles to targeted areas, helping to define your curves. Here's what to do:
1. Leg Press
Sit in the leg-press machine, placing your feet in the middle of the footplate, hip-width apart. Press the weight, releasing the support bar, lowering the footplate until your legs are bent at a 90 degree angle. Then, push with your heels as you press the plate back to the starting position. This completes one repetition.
2. Squat
Stand with your feet hip-width apart, toes slightly turned out, dumbbells at your side. Lower your body (as far as you can) preferably until your thighs are parallel to the floor, push your hips back and keep your chest up. Return to the starting position by pressing through your heels. This completes one repetition.