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Bodyweight Workout At Home for Women

By Suman Roy

Experience

Beginner (1-2 years)

Days per week

4 days

Time

76 minutes

Genders

Female

Goals

Fat Loss (Female)
Tone Body (Female)
Description

This 4 day workout routine is designed to utilize the benefits of strength training for fat loss and body toning. Women in the fitness culture sometimes shy away from strength training due to a fear o

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Equipment

Bench, Bodyweight, Box, Machine

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

76 minutes

Genders

Female

Days per week

4 days

Goals

Fat Loss (Female)
Tone Body (Female)
Description

This 4 day workout routine is designed to utilize the benefits of strength training for fat loss and body toning. Women in the fitness culture sometimes shy away from strength training due to a fear o

Show More

Equipment

Bench, Bodyweight, Box, Machine

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1


Tuesday - Workout B

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ExerciseSetsRepsRestNotes
1. Bodyweight Squat3 sets15 - 20 reps30s
2. Bodyweight Side Lunge3 sets12 - 15 reps30s
3. Bodyweight Jump Squat3 sets10 reps30s
4. Butt Lift (Bridge)3 sets10 - 12 reps30s
One leg at a time
5. Decline Pushup
Decline Pushup
3 sets12 - 15 reps30s
Prop feet up on chair/bench
6. Lever Reverse Hyper-extension (plate loaded)3 sets15 - 20 reps30s
7. Bird Dog Push Up3 sets10 reps30s
8. General Side Plank
General Side Plank
3 sets40 - 60 reps20s
Both sides
9. Lying Alternate Floor Leg Raise
Lying Alternate Floor Leg Raise
3 sets10 - 12 reps30s

Friday - Workout D

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ExerciseSetsRepsRestNotes
1. Bodyweight Squat3 sets15 - 20 reps30s
2. Bodyweight Side Lunge3 sets12 - 15 reps30s
3. Bodyweight Jump Squat3 sets10 reps30s
4. Butt Lift (Bridge)3 sets10 - 12 reps30s
Perform this using one leg at a time
5. Decline Pushup
Decline Pushup
3 sets12 - 15 reps30s
Prop feet up on chair/bench
6. Lever Reverse Hyper-extension (plate loaded)3 sets15 - 20 reps30s
7. Bird Dog Push Up3 sets10 reps30s
8. General Side Plank
General Side Plank
3 sets40 - 60 reps20s
Both sides
9. Lying Alternate Floor Leg Raise
Lying Alternate Floor Leg Raise
3 sets10 - 12 reps30s

Date Created: 11/27/18, 3:35 AM


Last Updated: 9/12/20, 9:38 PM

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