Weekly Workout Plan For Women At Home

Each muscle group body part is trained to some degree once every 3rd or 4th day making this a moderate frequency split.

Weekly workout plan for women at home. The dietary guidelines for americans 2020 recommend adults get at least 150 minutes of exercise weekly and 300 minutes of moderate intensity exercise each week to achieve more extensive health benefits. While you could use any cardio equipment rower bike elliptical below. Pull downs 3 4 6 12 2. Steady state cardio and intervals on the weekends do any longer moderately paced workout walking swimming cycling etc to stay active and improve endurance.

Think butt workouts leg thigh workouts weight loss workouts etc. Exercise sets reps back 1. The first two weeks of the routine will have you focusing on strength maintaining your reps in the 6 8 range. Lose weight with this 6 week workout plan that combines effective cardio and strength workouts into a killer routine.

Tricep overhead extension 3 12 5a. Weekly workout plan checklist weekly workout plan checklist if you re between 18 and 45 years of age and have an average level of fitness this workout designed by fitness expert lana titus is for you. It s 4 total weight training workouts per week 2 upper body and 2 lower body done with a 2 on 1 off 2 on 2 off format. Seated cable row 2 3 12 15 arms 4a.

Improve your fitness and sculpt lean muscle from home. 10 week no gym home workout plan. This 4 week workout plan is a great way to get your fitness back on track during self isolation. Get ready to create your dream body with the 10 week no gym home workout plan.

With the right set of exercises with specific set of reps maximum fat loss will be the result. With a new workout routine each day you ll target every body part to stay active burn calories and build lean muscle all over. Goblet squat 3. Cardio is broken up into two parts.

Cable pressdown 3 15 cardio 30 min of moderate intensity on stairmill day 3 legs glutes exercise sets reps legs 1. A good workout goal for women over 40 is to get in at least 30 minutes of exercise most days of the week. Within each workout you ll want to keep your rest periods between 90 seconds and two minutes during weeks one and two. You ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy.

Cable curl 3 15 5b. Most of the population most of the time. One arm dumbbell row 2 3 12 15 3. Instead of spending tons of money on a gym membership you can work out at home.

Dumbbell curl 3 12 4b. During the week you ll take on interval workouts to burn calories thanks hiit do them twice a week.