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Female Beginner Routine
AUTOPLAYAUDIO TIP
Cutting
Beginner
Body
Plan Details
The Female Beginner Routine routine by kjtmckee is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This is a beginner workout routine for women that the main goal and focus is upon fat loss and toning of the muscles. It can be performed While performing this routine, you should focus on performing between 12 to 14 repetitions for each exercises or as many as you are able to do. For those whose goal is to boost your heart rate and the cardio aspect of the workout, increase the amount of repetitions and lower the weight being performed. For each repetition count that goes up, the amount of weight will drop so that more repetitions are able to be performed.
Routine detail
Mon
Arms & Upper Back Toning
Est. 71 min
13 exercises
Walking
1 Set
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Walking
1 Set
Tue
Glute and legs
Est. 126 min
12 exercises
Walking
1 Set
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Box Jump with Single-Leg Stabilization
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Superman
3 Sets
Hip Stretch
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Kneeling Hip Extension
3 Sets x 8 Reps
Walking
1 Set
Wed
Core & Back Strength
Est. 104 min
21 exercises
Walking
1 Set
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Crunch
2 Sets x 12 Reps
Jackknife Sit-Up
2 Sets x 12 Reps
Superman
2 Sets
Plank
2 Sets
Side Bridge
2 Sets
Side Bridge
2 Sets
Air Bike
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Reverse Crunch
2 Sets x 8 Reps
Alternating Heel Touch
2 Sets x 8 Reps
Oblique Crunch
2 Sets x 8 Reps
Oblique Crunch
2 Sets x 8 Reps
Walking
1 Set
Thu
Cardio Queen
Est. 4 min
2 exercises
Elliptical Training
1 Set
Rowing
1 Set
Fri
Lower Body # LEGDAY
Est. 50 min
13 exercises
Walking
1 Set
90/90 Hamstring Stretch
2 Sets x 8 Reps
Kneeling Hip Extension
2 Sets x 8 Reps
Prisoner Squat
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Posterior Lower Leg Stretch
2 Sets x 8 Reps
Quadricep Stretch
2 Sets x 8 Reps
Bodyweight Rear Lunge
2 Sets x 8 Reps
Step Machine
1 Set
Sat
Full body
Est. 119 min
20 exercises
Walking
1 Set
Air Bike
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Bridge
3 Sets
Bent Knee Hip Raise
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Superman
3 Sets
All Fours Quad Stretch
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Sun
Active
Est. 2 min
1 exercise
Aerobics
1 Set
