READ HERE FOR A WORKOUT ROUTINE FOR WOMAN

 WORKOUT ROUTINE FOR WOMAN



Day 1: Full Body Strength Training

  1. Squats: 3 sets of 10-12 reps
  • Stand with your feet shoulder-width apart. Bend your knees and lower your hips down as if sitting back into a chair. Keep your chest up and your weight on your heels. Return to the starting position and repeat.
  1. Dumbbell Chest Press: 3 sets of 10-12 reps
  • Lie flat on a bench or on the floor with a dumbbell in each hand. Start with your arms extended above your chest. Lower the dumbbells towards your chest, then push them back up to the starting position.
  1. Bent-Over Rows: 3 sets of 10-12 reps
  • Stand with your feet hip-width apart, holding dumbbells in each hand. Hinge forward at the hips, keeping your back flat. Pull the dumbbells up towards your chest, squeezing your shoulder blades together. Lower them back down.
  1. Walking Lunges: 3 sets of 10-12 reps per leg
  • Take a step forward with your right foot and lower your body until your right thigh is parallel to the ground and your right shin is vertical. Push back up to the starting position and repeat with the other leg.
  1. Dumbbell Shoulder Press: 3 sets of 10-12 reps
  • Hold dumbbells in each hand at shoulder height, palms facing forward. Press the dumbbells overhead until your arms are fully extended. Lower them back down to shoulder height and repeat.
  1. Plank: Hold for 30 seconds to 1 minute
  • Start in a push-up position, then lower yourself down to your forearms. Keep your body in a straight line from head to toe. Engage your core muscles and hold the position.

Day 2: Cardio and Core Workout

  1. Cardiovascular Exercise: Choose any form of cardio you enjoy such as running, cycling, swimming, or aerobics. Aim for 30-45 minutes of moderate-intensity cardio.

  2. Crunches: 3 sets of 15-20 reps

  • Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or crossed on your chest. Curl your upper body forward, lifting your shoulder blades off the ground, then lower back down.
  1. Russian Twists: 3 sets of 15-20 reps
  • Sit on the floor with your knees bent and feet lifted slightly off the ground. Lean back slightly while keeping your core engaged. Twist your torso to the right, then to the left, while touching the ground on each side.
  1. Plank with Leg Lifts: 3 sets of 10-12 reps per leg
  • Start in a plank position on your forearms. Lift one leg off the ground while maintaining a stable plank position. Lower the leg back down and repeat with the other leg.
  1. Bicycle Crunches: 3 sets of 15-20 reps per side
  • Lie on your back with your hands behind your head. Bring one knee towards your chest while lifting your shoulder blades off the ground and twisting your torso. Extend the opposite leg out straight and bring the elbow towards the opposite knee. Alternate sides in a cycling motion.

Alternate between Day 1 and Day 2, allowing for a day of rest or light activity in between. Gradually increase weights and repetitions as you progress. Remember to listen to your body and modify exercises or weights as needed.

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