Female Beginner Routine

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3 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Cardio and Toning 9 exercises, 1 hr 7 mins

Walking	0x0 reps	rest: 5s
Treadmill Running	0x0 reps	rest: 10s
Walking	0x0 reps	rest: 5s
Machine Seated Row	3x12 reps	rest: 60s
Preacher Curl Machine	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Machine Tricep Extension	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Walking	0x0 reps	rest: 5s

Rest 0 exercises, 0 min

Cardio and Core Strength 8 exercises, 57 mins

Walking	0x0 reps	rest: 5s
Crunch	3x12 reps	rest: 60s
Plank	3x0 reps	rest: 60s
Jackknife Sit-Up	3x12 reps	rest: 60s
Dumbbell Side Bend	3x12 reps	rest: 60s
Cable Wood Chop	3x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 10s
Walking	0x0 reps	rest: 5s

Rest 0 exercises, 0 min

Cardio and Lower Body 9 exercises, 1 hr 25 mins

Walking	0x0 reps	rest: 5s
Bodyweight Walking Lunge	3x12 reps	rest: 60s
Prisoner Squat	3x12 reps	rest: 60s
Machine Hip Abduction	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 5s

Cardio and Stretching 14 exercises, 1 hr 16 mins

Cross-Leg Side Stretch (Supine)	2x8 reps	rest: 60s
Iron Cross Stretch	3x8 reps	rest: 60s
Hamstring Stretch	2x8 reps	rest: 60s
Standing Trunk Rotation	2x8 reps	rest: 60s
Posterior Tibialis Stretch	2x8 reps	rest: 60s
Band Seated Calf Stretch	2x8 reps	rest: 60s
Shoulder Stretch	2x8 reps	rest: 60s
Back Stretch	2x8 reps	rest: 60s
Straddle Stretch	2x8 reps	rest: 60s
World's Greatest Stretch	2x8 reps	rest: 60s
Running	1x8 reps	rest: 15s
Back Extension (Prone)	2x8 reps	rest: 60s
Upper Back Stretch	2x8 reps	rest: 60s
Walking	3x8 reps	rest: 5s