Description of Exercise
It can be intimidating and stressful for women to begin a new weight training regimen. It can be challenging to locate something that genuinely works because there is so much false information available.
Women have been given incorrect exercise guidelines for a long time.
All those magazine articles endorsing extremely tight food regimens and hours upon hours of boring cardio on a treadmill. The same ones that continue by saying that using a light set of dumbbells and completing sets of 20–30 repetitions of any specific exercise constitutes the “toning” process.
We can put some of that in the past now that we have the knowledge of female-specific training that we do.
Women’s Workout
Using foundational lifts the aim is to assist you in developing lean and functional muscular tone. The actual workout focuses on your upper body twice a week with an emphasis on arm sculpting and your bottom body three times a week with a strong emphasis on your glutes.
Also, we’ve added a few suggested cardio workouts that you can perform in the morning or after your daily workout to improve the total number of calories expended. They are not necessary, though, if time is of the essence. This workout will still yield results.
For this program, the intervals of rest between sets and exercises should be limited to 30 to 90 seconds.
Workout Schedule
Monday – Legs & Glutes, Cardio (optional)
Tuesday – Back & Arms, Cardio (optional)
Wednesday – Legs & Glutes, Cardio (optional)
Thursday – Chest & Shoulders, Cardio (optional)
Friday – Legs & Arms, Cardio (optional)
Saturday – Abs/Rest
Sunday – Abs/Rest
Monday – Legs & Glutes
|
EXERCISE |
SETS |
REPS |
|
|
3-4 |
6-12 |
|
|
2-3 |
12-15 |
|
|
2-3 |
6-12 |
|
|
3 |
6-12 |
|
|
2-3 |
12-15 |
Tuesday – Back & Arms
|
EXERCISE |
SETS |
REPS |
|
|
3-4 |
6-12 |
|
|
2-3 |
12-15 |
|
|
2-3 |
12-15 |
|
|
3 |
12 |
|
|
3 |
12 |
|
|
3 |
15 |
|
|
3 |
15 |
Wednesday – Legs & Glutes
|
EXERCISE |
SETS |
REPS |
|
|
3-4 |
6-12 |
|
|
2-3 |
12-15 |
|
|
2-3 |
12-15 |
|
|
3 |
6-12 |
|
|
3 |
15 |
Thursday – Chest & Shoulders
|
EXERCISE |
SETS |
REPS |
|
|
3-4 |
6-12 |
|
|
2-3 |
12-15 |
|
|
2-3 |
12-15 |
|
|
3-4 |
6-12 |
|
|
2-3 |
12-15 |
|
EXERCISE |
SETS |
REPS |
|
|
3-4 |
6-12 |
|
|
2-3 |
12-15 |
|
|
2-3 |
12-15 |
|
|
3 |
12 |
|
|
3 |
12 |
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.