7 Day Workout Plan For Women

by admin on 1:15 AM

7 day workout plan for women romanian deadlifts 7 Day Workout Plan For WomenSo you have been going to the gym for about 5-6 months now and feel like you need to change it up. You are not getting the same results you received initially from your initial beginner’s workout plan and for good reason because, well, you are no longer a beginner. The 7 day workout plan for women listed below is a great workout plan to transition to from a beginner’s workout plan. With this intermediate level 7 day workout plan for women, you will continue to transform your body and get the results you deserve. This workout plan is a great combination of both cardiovascular exercise and strength training with weights. You will be performing cardio 5 days a week and lifting weights 3 days a week. The program is designed for you to burn calories as efficiently as possible while still gaining strength and toning your muscles. Attached to all the weight lifting exercises is a video clip showing how to do the exercise. There are also two rest days during this workout so make sure to take them as they are vital to your recovery from your workouts.

Make sure you are eating properly both throughout the day as well as -pre and -post workout nutrition. Without a proper diet, exercise can only do so much.

If you have any questions at all regarding this 7 day workout plan for women, don’t hesitate to email us phenom.fitness.and.health@gmail.com

The Women’s 7 Day Intermediate Workout Regimen

Monday – Cardio + Upper Body

Exercise Number sets Number reps Rest
Lat Pulldowns 3 15 reps 30 seconds
Dumbbell Bench Press 3 15 reps 30 seconds
Lateral Raise 3 15 reps 30 seconds
Standing Alternating Dumbbell Curls 3 15 reps 30 seconds
 Overhead Dumbbell Triceps Extensions 3 15 reps 30 seconds
Treadmill

  • 5 minute warm-up (just to get the blood flowing)
  • 20 minute jog
  • 5 minute cool down

Tuesday – Off

Wednesday: Cardio/ABS

Exercise Number sets Number reps Rest
  1. 5 Minute warm-up on the treadmill to get the blood flowing
  2. Interval training for 25 minutes –
  •  During interval training, you will alternate between “fast” and “slow”. For example, let’s say that 7 speed is difficult for you and 5 speed is still kind of hard but not too strenuous. You will do a minute at 7 speed and then a minute at 5 speed and then a minute at 7 speed and then a minute at 5 speed, etc. for 25 minutes.
  • So before you start your 25 minutes, pick the speeds that you think will be good for you. This is supposed to be difficult but not impossible so be realistic with your speeds

3. Cool-down for 5 minutes

1 set
Captain’s Chair Leg Raises 3 20 reps 30 seconds
Captain’s Chair Leg Raises 3 20 reps 30 seconds
Froggy’s 3 20 reps 30 seconds
Sit-Up V-Up (each “sit-up” is 1 rep and each “v-up” is one rep) 3 20 reps 30 seconds
Scissor Kicks 3 20 reps 30 seconds

Thursday: 45 minutes of cardio of your choice (jogging, swimming, stationary bike, elliptical, stair master, etc.)

 

Friday: Cardio/Lower Body

Exercise Number sets Number reps Rest
5 minute warm-up on treadmill 1
Leg Press 3 15 reps 30 second rest
Stiff Leg Deadlift 3 15 reps 30 second rest
Split Squats 3 15 reps 30 second rest
Dumbbell Step-ups 3 15 reps 30 second rest
Calf Raises 3 15 reps 30 second rest
15 minute jog on the treadmill
 5 minute cool down

 

Saturday: Off

Sunday: 30 minutes of stair master

 

 

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