Female Workout Plan At Home Pdf

Do 12 to 15 reps of the first two exercises back to back then rest for 60 to 90 seconds.

Female workout plan at home pdf. Exercise sets reps legs 1. Barbell hip thrust 3 6 12 5. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over training. Scroll below to see full instructions along with our printable pdf for the 7 day workout plan for home.

50 jumping jacks 25 push ups 25 burpees 50 high knees 50 squat. 7 consume mostly water and cut down on alcohol. The 12 week workout plan incorporates a set of 9 exercises for monday to. Squat 3 4 6 12 2.

1 9 exercises plus cardio plan for increased fat loss. Think butt workouts leg thigh workouts weight loss workouts etc. Scroll below to see full instructions along with our printable pdf for at home workout plan without equipment. 3 print pdf available at the end of the infographic.

Dumbbell lunge 2 3 12 15 3. 5 day workout routine for women to get strong and toned. If followed correctly you should start seeing and feeling noticeable improvements on a weekly basis. Since this home workout plan is designed for women there is a bit of an emphasis on lower body workouts.

Pull downs 3 4 6 12 2. So there are also workouts for the abs and upper body. 2 infographic with visual instructions to follow online. Using this routine you will train one body part per day for duration of 5 days.

Print pdf below for the home workout plan. Dumbbell step up 2 3 12 15 glutes 4. 10 prep your meals. One arm dumbbell row 2 3 12 15 3.

Also before we get started you can download the pdf for the muscle gain workout plan. 12 week workout plan instructions. Now let s take a look at the ultimate 5 day workout routine for women to get strong and toned. However we can t ignore the overall shape of the body.

4 print pdf available at the end of the infographic. This makes it ideal for muscle building. 9 print meal plan template to keep you organized. These strength workouts are short only four exercises each but intense by alternating upper and lower body moves in a little thing called supersets you ll keep your heart rate elevated and maximize calorie burn while working every muscle in your body for each workout.

3 infographic with visual instructions to follow online. 2 instructions on how to perform each exercise. Glute cable kickback 2 3 12 15 cardio 15 min of hiit on stationary bike day 2 back arms exercise sets reps back 1. Share on pinterest share on facebook share on twitter.

This routine will allow you to maximize your training while allowing for optimal rest and recovery times. 8 print healthy eating grocery list and shop smart. Do 2 sets of the 10 week no gym workout 3 times a week with cardio 5 times a week and rest on the weekend.