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Women's Intermediate Workout

By Chris Stone

Experience
Intermediate (2-3 years)
Time
41 minutes/day | 3 days/week | 2 weeks
Good for
Gain Strength, Lose Weight, Tone Body
Equipment
1 x Dumbbell, 1 x Kettlebell, 2 x Dumbbell, Barbell, Bodyweight, Flat Bench, Lat Pulldown Cable Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Moving on from the Women's Beginner Program, we have the intermediate program. It follows the same structure as the beginner program - 6 weeks of training with 3 full body sessions per week. However, we will now be doing little bodyweight exercise and will spend most time on free weight exercises as will help to bring about the most benefit in terms of strength, fat loss, stability and so much more. Once again, the program can be split into 2 phases - the first 3 weeks is about learning the free weight exercises with a focus on dumbbell exercises. Dumbbell exercises are fantastic tools for not just improving strength but , they will also cause you to improve stability through movement. The second phase will begin to ramp the intensity up a notch and will be focused more on barbell exercises in order to build pure strength. There is also still a specific emphasis on developing the legs, glutes and abdominals. Once this 6 week program has been completed, you are then ready to move onto the Women's Advanced program which will continue to push you and force your body to make optimal changes. 

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Workout Overview



Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 15 reps, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 15 reps, (rest 60s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 15 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
3 sets, 30 - 60s, (rest 60s)
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Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
3 sets, 15 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 15 reps, (rest 60s)
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Bent Over Two-Dumbbell Row
3 sets, 15 reps, (rest 60s)
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Side Plank demonstrationPlay Side Plank demonstration
3 sets, 30 - 60s, (rest 60s)
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Kettlebell Deadlift demonstrationPlay Kettlebell Deadlift demonstration
3 sets, 15 reps, (rest 60s)
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Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
3 sets, 15 reps, (rest 60s)
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Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3 sets, 15 reps, (rest 60s)
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 30 - 60s, (rest 60s)
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Date Created: 12/25/2018, UTC


Last Updated: 6/7/2021, UTC

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