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Anonymous
sup /fit/

i want to make a 4week workout program, can someone help me with the first week?

i plan to workout/excersise three days a week(mon, wed, and thurs) and i want to work on all five components of physical goodness

thanks in advance, /fit/ness kiddos
>> Anonymous
i weigh 95 pounds and is 5'2

i dont mind doing guy kind of physical workouts =)
>> Anonymous
HOLY CRAP IT'S A WOMAN!!!!!!!!!!!!11

but yeah it depends on what your goal is
>> Anonymous
i want to get my cardio up, i smoke on the odd occasion and my muscular strength too.
>> Anonymous
>>163210
>i smoke on the odd occasion

Stop this. Smoking irritates the lungs, which are needed for breathing during exercise.

Exercise and smoking do not mix.
>> Anonymous
Monday: 5x5 deadlift, 4x6 bent-over rows, 4x6 pull-ups (or lat pull-downs), 4x8 seated rows
Wednesday: 5x5 squat, 4x6 variation on squat (box squats, front squats, etc...), 4x6 cleans
Thursday: 5x5 bench press, 4x6 overhead press, 4x6 dips
Friday: Cardio of your choice.
Have fun, "kiddo".
>> Anonymous
>>163214
do you suggest any warm ups?
>> Margaret
>>163207
Well, if there happen to be names and you read them from time to time, you will see that some of us here ARE girls. :P
>> Anonymous
Crossfit warmup: jumping jacks, arm circles, air squats, walking lunges, pushups, crunches, dips, pullups. Do 'em quickly; should take 5-10 minutes and you're ready to go.
>> Anonymous
>>163249
Light jogging, bodyweight squats, lifting lower weights and progressing up to your workload.
>> Anonymous
ty guys <3