Exercises for a M2F Transsexual

Giovanna Del Nord

Giovanna Del Nord

 

Now when my journey officially is going to start, I will also start to shape a new body.

I’m working on 4 different gym programmes and I’m pretty much done with the first one, the most important of them, the feminizing exercises. I’ll also log all walking/running/biking with Runkeeper.
Sleep is recorded with Sleep as Android and I’m considering Fitbit. Foods are logged to myfitnesspal and sometimes to meallogger.

 
 
 

Femme Programme

My daily morning routine

Warm-up/cardio: Strider/cross-trainer/tread mill: 7:30 minutes. (100 kcal)
I usually go for the strider as it seems to be less damaging to knees and hips, it also is 1.5 times more effective burning calories than the cross-trainer.

Active recovery (instead of rest in between sets): Stretching – reaching to toes 3 sets of 20 reps, and stretching calfs 3 sets of 20 reps.

* The Waist Twist – 3 sets of 200 reps (10 minutes in total)
* Active recovery in between the sets (4 minutes in total)

* The Waist Slide – 3 sets of 200 reps
* Active recovery in between the sets (4 minutes in total)

* The Hip Builder – 4 sets of 20 reps, each side (4 minutes in total)
* Active recovery in between the sets (4 minutes in total)

* Thigh Squats – 4 sets of 20 reps (2 minutes in total)

* Active recovery in between the sets (4 minutes in total)

* The Lower Body Builder – 4 sets of 15 reps, each side (4 minutes in total)

* Active recovery in between the sets (4 minutes in total)

* Ab Crunches – 3 sets of 20 reps

* Active recovery in between the sets (4 minutes in total)

————— INTERMISSION ——————–
* Strider – 7:30 minutes. (100 kcal)

* Vibrator – Thigh Squats, 90 seconds, 30 Hz, 40 Amp

* Vibrator – Ham String Massage, 0 seconds, 30 Hz, 40 Amp

————— INTERMISSION ——————–

* The Tummmy Trimmer – 4 sets of 30 reps
* Active recovery in between the sets (4 minutes in total)

* The Butt Builder – 3 sets of 10 reps, each side

* Active recovery in between the sets (4 minutes in total)

* The Ab Stretch – 2 minutes

* Active recovery (4 minutes in total)

* The Waist Stretch – 4 sets of 15 reps (each side)

* Active recovery in between the sets (4 minutes in total)

* The Spine Stretch – 3 sets of 20 reps
* Active recovery in between the sets (4 minutes in total)

* The Tension Releaser – 2 minutes
* Active recovery (4 minutes in total)

* Strider – 7:30 minutes. (100 kcal)
* Vibrator – Thigh Squats, 90 seconds, 30 Hz, 40 Amp
* Vibrator – Ham String Massage, 0 seconds, 30 Hz, 40 Amp

Weigh in and take measurements

————————

Cardio Programme

Daily evening routine

* The Waist Twist – 200 reps (not cardio but added to fight boredom)
* Strider 15 minutes (200 kcal)
* Repeat the two above exercises 3 times.

Core Strenght

TBA

Posture Improvement

TBA

Gio's Gym Craze

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