Free personalized workout plan
|Beginner (1-2 years)|
|32 minutes/day | 3 days/week | 2 weeks|
|Women's Gain Strength, Women's Tone Body|
|Bodyweight, Machine, Suspension (TRX)|
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.
Repeat this for Weeks 1-3
|1. Bodyweight Walking Lunge||3||15||60s|
|2. Suspension Inverted Shoulder Press||3||15||60s|
|3. Hanging Leg Raise||3||30 - 60||60s|
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