Kendra Larsen

Kendra Larsen Health

Welcome to my Fit Femme Program! This is a 4-week training program for females to build lean muscle + shed fat with a balanced approach that includes resistance training, cardiovascular exercise, and a focus on nutrition. 

This program is designed to progressively challenge the body and improve both strength and metabolism, leading to fat loss while building muscle, to achieve a fit + feminine physique.

Program Overview:
>Duration: 4 weeks
>Frequency: 4-5 training sessions per week (4 strength workouts, 1-3 cardio days)
>Goal: Build lean muscle, Improve strength, and Increase fat-burning
>Equipment: dumbbells, barbells, resistance bands, a bench, and a pull-up bar (or substitute with bodyweight exercises)

Training Split:
Day 1: Lower Body Strength + Core
Day 2: Upper Body Strength
Day 3: Active Recovery or HIIT Cardio (Optional)
Day 4: Lower Body Strength + Core
Day 5: Upper Body Strength + HIIT Cardio (Optional)
Day 6: LISS Cardio (Optional)
Day 7: Rest

Program Structure:
>Warm-up: Always begin with 5-10 minutes of dynamic stretching or light cardio (e.g., jumping jacks, bodyweight squats).
>Cool-down: Finish each session with 5-10 minutes of stretching and mobility work.

Progression Plan
>Weeks 1-2: Focus on learning proper technique, controlling the movements, and progressively increasing weight/reps. Work with moderate weights for 8-12 reps.
>Weeks 3-4: Increase the intensity by either adding weight, reducing rest time between sets, or increasing reps (12-15 reps per set).

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