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Beginner Workout Plan for Women

This beginner's guide workout plan for women is designed to help you build strength, improve cardiovascular fitness, and enhance flexibility, all while gradually easing into a regular exercise routine. Remember to stay consistent, stay motivated, and listen to your body throughout the process. Here is the workout plan:

DayWorkout PlanDuration
Day 1Full-Body Strength Training45 minutes
- Squats3 sets of 10 reps
- Push-ups (or modified push-ups)3 sets of 8 reps
- Bent-over dumbbell rows3 sets of 10 reps
- Dumbbell shoulder press3 sets of 8 reps
- PlankHold for 30 seconds
Day 2Cardio30 minutes
- Brisk walking or jogging
- Jumping jacks3 sets of 30 seconds
- Mountain climbers3 sets of 30 seconds
- Bicycle crunches3 sets of 12 reps
Day 3Rest day or light stretching and yoga
Day 4Lower Body Workout45 minutes
- Lunges3 sets of 10 reps/leg
- Glute bridges3 sets of 12 reps
- Leg press machine (or bodyweight squats)3 sets of 10 reps
- Calf raises3 sets of 15 reps
- Russian twists3 sets of 12 reps
Day 5Cardio and Core30 minutes
- Running or cycling
- Plank with hip dips3 sets of 10 reps/side
- Leg raises3 sets of 12 reps
- Bicycle crunches3 sets of 15 reps
- Side plankHold for 30 seconds/side
Day 6Rest day or light activities like walking or yoga
Day 7Rest day or light activities like walking or yoga

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