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This is a beginner workout routine for women that the main goal and focus is upon fat loss and toning of the muscles. It can be performed
While performing this routine, you should focus on performing between 12 to 14 repetitions for each exercises or as many as you are able to do. For those whose goal is to boost your heart rate and the cardio aspect of the workout, increase the amount of repetitions and lower the weight being performed.
For each repetition count that goes up, the amount of weight will drop so that more repetitions are able to be performed.
Walking
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0x0 reps |
rest: 5s
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Treadmill Running
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0x0 reps |
rest: 10s
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Walking
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0x0 reps |
rest: 5s
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Machine Seated Row
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3x12 reps |
rest: 60s
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Preacher Curl Machine
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Machine Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 60s
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Walking
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0x0 reps |
rest: 5s
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Walking
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0x0 reps |
rest: 5s
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Crunch
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3x12 reps |
rest: 60s
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Plank
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3x0 reps |
rest: 60s
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Jackknife Sit-Up
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3x12 reps |
rest: 60s
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Dumbbell Side Bend
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3x12 reps |
rest: 60s
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Cable Wood Chop
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3x12 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 10s
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Walking
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0x0 reps |
rest: 5s
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Walking
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0x0 reps |
rest: 5s
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Bodyweight Walking Lunge
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3x12 reps |
rest: 60s
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Prisoner Squat
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3x12 reps |
rest: 60s
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Machine Hip Abduction
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3x12 reps |
rest: 60s
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Machine Hip Adduction
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 30s
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Walking
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0x0 reps |
rest: 5s
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Treadmill Running
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3x8 reps |
rest: 30s
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Walking
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3x8 reps |
rest: 5s
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