Beginners Workout Routine For Women

by admin on 9:32 PM

If you are a beginner and just starting to workout this beginners workout routine for women is a great place to start. This women’s beginner workout plan is a great fat burning plan. It will burn lots of calories andBeginning Workout Routine For Women Beginners Workout Routine For Women get you into great shape. It consists of a lot of cardio combined with low weight, high rep strength training exercises. There is minimal rest time during this workout so it will be challenging but the workouts should be relatively quick.. This workout routine will be difficult so if you are unable to complete a workout, it is okay. Go home and rest and come back to the next workout ready to work hard again. Listen to your body as it will tell you when enough is enough. As you workout consistently, you will be amazed at the results. I highly recommend going to the gym with a partner, friend, sibling, etc. when doing this beginners workout routine for women as both of you will be able to motivate each other. Also, many days going to the gym feels so much like a hassle but if you go with another person, there will be more of an obligation to go.

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. Visit our diet plans section of myphenomfitness.com to see detailed diet plans to fit your goals. Also, click this link if you want to learn about how losing weight works and the science behind it.

The Workout Routine For Women Beginning to Exercise

 

Monday – Cardio + Upper Body

Exercise Number sets Number reps Rest
Treadmill

  • 5 minute warm-up (just to get the blood flowing)
  • 10 minute jog (should be difficult but not too hard)
  • 5 minute cool down
1 20 minutes
Lat Pulldowns 3 15 reps 30 seconds
Dumbbell Bench Press 3 15 reps 30 seconds
Front Raise 3 15 reps 30 seconds
EZ Bar Preacher Curls 3 15 reps 30 seconds
 Overhead Dumbbell Triceps Extensions 3 15 reps 30 seconds
Lateral Raise 3 sets 15 reps 30 seconds

 

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 15 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 15 minutes.
  • So before you start your 15 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
Front Plank 3 60 second hold 30 seconds
In N Outs 3 15 reps 30 seconds
Mason Twists 3 40 reps 30 seconds
Crunch And Hold For 5 Seconds 3 8 reps 30 seconds
Thursday: Off 

Friday: Cardio/Lower Body

Exercise Number sets Number reps Rest
5 minute warm-up on treadmill 1
Dumbbell Squats (using weight for this is optional. If bodyweight squats are a challenge, then do not use any weights. As the exercise gets easier, add weight to the exercise) 3 15 reps 30 second rest
Lunges 3 15 reps 30 second rest
Hamstring Curls 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 speed walking (can be outside or on treadmill)

 

If you have any questions at all about this beginners workout routine for women, please do not hesitate to ask.  Leave a comment or send an email to phenom.fitness.and.health@gmail.com

{ 1 comment }

Kerry February 17, 2016 at 10:39 PM

Hi! My husband & I made a commitment to each other to start going to the gym. I found your beginners women’s workout and I am looking forward to trying it. Two questions: can an elliptical be used instead of a treadmill? Can the strength training exercises done in circuits or is it better to stick to 3 sets of one, move on to the next? Thank you!

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