For girls just beginning
This program can no longer be started in the app
In AtletIQ it was replaced by a program with the same goal of the same level for gym workouts.
- GoalMaintenance
- LevelBeginner
- WhereGym
- Workouts12
- One workout~39 min
- ForWomen
Workout A
4 exercises · ~39 minThe structure as it was in the app. Exercises link to technique, photos and video.
All workouts in the program
12 sessions over ~3.5 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 4 times each. The program has been removed from the app, its workouts are no longer run.
Workout intensity
The load of each session: higher means harder. average per round A–C
Workout number
Start “The Thaw” in the app
1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 16 workouts of “The Thaw”.
- The weight of every set comes from your 1RM
- All workouts of the program in order, with rest between sets
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
About the program
The program "For girls just beginning" is designed to adapt the muscles to intense exercises. It is equally suitable for those who are just discovering the workout room, and those who want to quickly get in shape after a long break in training. The effectiveness of this exercise program is so high that result in muscle tone possible within a short period of time — only 23 days. This cycle time isn’t chosen accidentally — this is approximately the period of regular repetitions of exercise that contributes to the formation of muscle memory, and faster recovery after prolonged muscular atrophy.
More about the program
The program is based on a combination of moderately intense aerobic and anaerobic exercises involving all muscle groups while developing targeting endurance, helps build muscle and strengthen the cardiovascular system.
Despite the fact that most of the exercises are aimed at developing the leg muscles, it will not affect their hypertrophy, and only contribute to strengthen the tendons and joints. At the same time an exercise complex influences the buttock, thigh and so the gluteal group will become more pronounced, and the total weight gain tends to decrease due to the activation of metabolic processes.