Women's Beginner Workout

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

32 minutes

Genders

Female

Goals

Gain Strength (Female)

Tone Body (Female)

Description

The Women's Beginner Program is split into two distinct phases which both last 3 weeks each. The first 3 weeks is all about building up your strength through bodyweight exercise and learning key movem

Source

myworkouts

Equipment

Bodyweight, Machine, Suspension (TRX)

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

32 minutes

Genders

Female

Days per week

3 days

Goals

Gain Strength (Female)

Tone Body (Female)

Description

Equipment

Bodyweight, Machine, Suspension (TRX)

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Repeat this for Weeks 1-3

Day 1

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Exercise	Sets	Reps	Rest
1. Bodyweight Squat Prisoner Squat by David Kimmerle	3 sets	15 reps	60s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	15 reps	60s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	30 - 60s	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	3 sets	15 reps	60s
2. Suspended Row Advanced TRX Bodyweight Row by Marcus Sidhu	3 sets	15 reps	60s
3. General Side Plank ▶	3 sets	30 - 60s	60s

Day 3

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Exercise	Sets	Reps	Rest
1. Bodyweight Walking Lunge Bodyweight Walking Lunge by John Rusin	3 sets	15 reps	60s
2. Suspension Shoulder Press 3 TRX exercises to strengthen your shoulders by Theparksfitness	3 sets	15 reps	60s
3. Hanging Leg Raise ▶	3 sets	30 - 60s	60s

Week 2

Repeat this weeks 4-6

Day 1

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Exercise	Sets	Reps	Rest
1. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	15 reps	60s
2. Leverage Chest Press leverage chest press by sport program	3 sets	15 reps	60s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	30 - 60s	60s

Day 2

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Exercise	Sets	Reps	Rest
1. Single Leg Hip Bridge Single Leg Glute Bridge by Avid Fitness	3 sets	15 reps	60s
2. Machine Row Seated Row \| Back Training by FitnessScape	3 sets	15 reps	60s
3. General Side Plank ▶	3 sets	30 - 60s	60s

Day 3

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Exercise	Sets	Reps	Rest
1. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	3 sets	15 reps	60s
2. Seated Machine Shoulder (Military) Press ▶	3 sets	15 reps	60s
3. Hanging Leg Raise ▶	3 sets	30 - 60s	60s

Women's Beginner Workout

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Week 2

Day 1

Day 2

Day 3

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