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Women's Beginner Workout

By Chris Stone

Experience
Intermediate (2-3 years)
Time
24 minutes/day | 3 days/week | 2 weeks
Good for
Gain Strength, Lose Weight, Tone Body
Equipment
Bodyweight, Suspension (TRX), Pull up bar, 45 Degree Leg Press Machine, Machine, Row Machine, Shoulder Press Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
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 movement patterns such as the squat, lunge, deadlift and glute bridge. The second phase will introduce addition resistance - predominantly machine based exercises to begin to challenge you a little more. There are 3 sessions to be completed each week and you'll find that all sessions are full body workouts as they have been shown to be most effective for optimal strength gains and for improving muscle definition. There will be a specific emphasis on developing the legs, glutes and abdominals - as these are typical areas which many women would like to improve. Once this 6 week program has been completed, you are then ready to move onto the Women's Intermediate program which will bring in many more free weight exercises and push the intensity to the next level. 

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Day 1 - Full Body

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 30-60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Full Body

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Glute Bridge demonstrationPlay Glute Bridge demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suspended Row demonstrationPlay Suspended Row demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 30-60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

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Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suspension Inverted Shoulder Press demonstrationPlay Suspension Inverted Shoulder Press demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 30-60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/25/2018, UTC


Last Updated: 9/12/2020, UTC

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