Female workout plan pdf

Sample Warm-up Routine. To make the workout sessions more effective, focus on the warmup. Your warmup session should consist of these exercises and movements: • One minute of knee lifts. • One minute of heel digs. • Two sets of 10 shoulder rolls for each arm. • Ten knee bends. • Twenty head rotations. •Take a "before" picture. This will demonstrate where you are at the beginning of your journey to obtain a more lean and healthy body. (Take one of the front, one of the back and one to the side. You need a short, sharp and effective program that melts fat, sculpts lean curves and enhances your femininity…. And that's what you'll get in this 6-week women's workout plan. Build functional and feminine curves. Enhance your butt and legs. Tone up your abs, arms and shoulders without bulking up. Goal: This 7 day gym workout plan is mostly suitable for beginners and office goers. Summary Okay, so let's see what exercises you can do in this routine. Day 1 - Chest, Shoulder, and Triceps Day 2 - Back and Biceps Day 3- Legs Day 4 - Chest, Shoulder, and Triceps Day 5 - Back and Biceps Day 6- Legs Day 7 - Abs and Oblique (Core) Tuesday. 30 min Treadmill Running (If you want deadlifts in your workouts, shorten the cardio session. Example: Deadlifts 4 x 10, 8, 6, 6 + 10-15 min Treadmill running) 15 - 20 min Ab Circuit: Crunches, AB Roller, Decline Crunches, Leg Raises, Wood Choppers, Knee hugs, Tuck Crunch, Plank and Side Plank. Open this workout calendar pdf in the safari browser on your phone. Tap the bottom arrow in the center of your screen. Select 'Add to Home Screen'. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below. Workout Type Full Body Training Level Beginner Program Duration 10 weeks Days Per Week 4 Time Per Workout 60-90 minutes Equipment Required Bands, Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Exercise Ball, Machines Target Gender Female Recommended Supps Protein Powder multi-vitamin PreWorkout Workout PDF Download Workout Workout Description At Home Women's Workout 1 Exercise Sets Reps Bodyweight Squat 3 10 Rear Bodyweight Lunge 3 10 Single Leg Dumbbell Deadlift 3 6 Each Push Up 3 6 - 10 3 DAY (AT HOME) WOMEN'S WORKOUT ROUTINE Get in great workouts from the comfort of your own home with this 3 day full body at home workout program for women. Check it out and get started! The Plan Goal Burn Fat and Build Muscle Skill level Intermediate Duration 4 Weeks Type Strength Training 4-Week Bikini Body Plan Week 1 Day 1 60 min. 15 Yes Start Low Reps This workout uses heavy weight and low volume to increase overall strength while adding a little size. 5 DAY WOMEN'S DUMBBELL ONLY WORKOUT Build muscle at home or in the gym with this 8-week workout routine! This program is designed with extra emphasis on the lower Program Duration: 8 Weeks Days Per Week: 5 Days Time Per Workout: 30-60 Mins Equipment: Dumbbells Women's Calisthenics Workout Plan Pdf. This is a women's calisthenics workout plan that was designed by a certified fitness instructor. It contains different exercises for the upper body, lower body and core. Women who want to get into shape should take this calisthenics workout plan seriously because it is effective, efficient and quick 1) Place your hands flat on a mat with arms straight and abs tight, while holding your body in a plank position. 2) Place your knees on the mat or keep you