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:
| Day | Workout Plan | Duration |
|---|---|---|
| Day 1 | Full-Body Strength Training | 45 minutes |
| - Squats | 3 sets of 10 reps | |
| - Push-ups (or modified push-ups) | 3 sets of 8 reps | |
| - Bent-over dumbbell rows | 3 sets of 10 reps | |
| - Dumbbell shoulder press | 3 sets of 8 reps | |
| - Plank | Hold for 30 seconds | |
| Day 2 | Cardio | 30 minutes |
| - Brisk walking or jogging | ||
| - Jumping jacks | 3 sets of 30 seconds | |
| - Mountain climbers | 3 sets of 30 seconds | |
| - Bicycle crunches | 3 sets of 12 reps | |
| Day 3 | Rest day or light stretching and yoga | |
| Day 4 | Lower Body Workout | 45 minutes |
| - Lunges | 3 sets of 10 reps/leg | |
| - Glute bridges | 3 sets of 12 reps | |
| - Leg press machine (or bodyweight squats) | 3 sets of 10 reps | |
| - Calf raises | 3 sets of 15 reps | |
| - Russian twists | 3 sets of 12 reps | |
| Day 5 | Cardio and Core | 30 minutes |
| - Running or cycling | ||
| - Plank with hip dips | 3 sets of 10 reps/side | |
| - Leg raises | 3 sets of 12 reps | |
| - Bicycle crunches | 3 sets of 15 reps | |
| - Side plank | Hold for 30 seconds/side | |
| Day 6 | Rest day or light activities like walking or yoga | |
| Day 7 | Rest day or light activities like walking or yoga |
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