Female Beginner Routine

Workout Name : Female Beginner Routine

Shared By : JefitTeam VIP

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 3568 / 182287

Average Rating

72

Based upon 642 vote(s)

 

Description

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.

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Monday Cardio and Toning
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 5 min - - Progress Chart

Cardio

Treadmill Running Treadmill Running 10 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 12 3 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 12 3 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 12 3 Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Tuesday Rest
Wednesday Cardio and Core Strength
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 5 min - - Progress Chart

Abs

Crunches Crunches 60 sec 12 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Jackknife Sit-up Jackknife Sit-up 60 sec 12 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 12 3 Progress Chart

Abs

Wood Chops with Cable Wood Chops with Cable 60 sec 12 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 10 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Thursday Rest
Friday Cardio and Lower Body
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 5 min - - Progress Chart

Upper Legs

Bodyweight Walking Lunge Bodyweight Walking Lunge 60 sec 12 3 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 60 sec 12 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 12 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Saturday Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Sunday Rest