Women's Work Out Plan

Fitness is a lifestyle that has allowed me to improve my health and increase my confidence. It is easy to feel intimidated in the gym with so much different equipment that you are not familiar with. I felt the same way when I started going to the gym. However, the first step in getting over this fear is to start learning the ropes and become more confident in what you are doing to the gym.

This plan requires only an hour of your day, 5 times a week. Each day will be focused on a specific muscle group to help you build a strong physique. It is a total body workout with an emphasis on legs and glutes. I may look small but do not let my stature fool you. I like to lift heavy! You will be performing 4 to 5 sets with low reps and rest between 60 to 90 seconds between reps. There are videos for each exercise so I can guide you throughout your journey. Proper form for each exercise is extremely important in order to build lean muscles for the purpose that you can feel your strongest. The harder you work, the stronger and more confident you will feel when hitting the gym. The process is challenging but the rewards will go beyond anything you will ever expect!

Day 1: Legs + Glutes

• Superset:

1. Banded Hip Abduction (4 sets, 30 reps)

2. Banded Frog Pumps (4 sets, 20 reps)

• Cable Donkey Kickback (4 drop sets)

• Machine Hip Abduction (4 sets, 15 reps)

• Barbell Hip Thrusts (5 sets, 8 reps)

• Barbell Front Squats (4 sets, 10 reps)

• Dumbbell Split Squats (4 sets, 12 reps)

• Leg Curls (5 sets, 10 reps)

• Superset

1. Leg Press Frog Stance (4 sets, 6 reps)

2. Leg Press Wide (4 sets, 6 reps)

• Stairmaster Kickback Walk (5 minutes)

• Stairmaster Walk (10 minutes)

Day 2: Back, Shoulders + Biceps

• Treadmill Walk (10 minutes)

• Lat Pulldown (4 sets, 10 reps)

• Lat Pushdown (4 sets, 10 reps)

• Bent Over Dumbbell Rear Delt Pull (4 sets, 12 reps)

• Cable Face Pull into Straight Arm Pull Down (4 sets, 12 reps)

• Single Arm Dumbbell Press (4 sets, 10 reps)

• Around the World into Diamond Front Raise (4 sets, 10 reps)

• Barbell 1 and ½ Bicep Curl (4 sets, 8 reps)

• Dumbbell Lateral Raise into Hammer Curl (4 sets, 8 reps)

• Treadmill Walk 50% Incline (10 minutes)

Day 3: Abs + Cardio

• Treadmill Walk (5 minutes)

• Treadmill Walk 50% Incline (5 minutes)

• Treadmill Walk 100% Incline (10 minutes)

• Ab Banded Bicycle Crunch (4 sets to failure)

• Superset

1. Medicine Ball Sit Up (4 sets, 20 reps)

2. Medicine Ball Decline V-Up Crunch (4 sets, 20 reps)

• Cable Plank Row (4 sets, 12 reps)

• TRX Leg Pull In (4 sets, 10 reps)

• Superset

1. Oblique Mountain Climbers (4 sets, 30 reps)

2. Plank (1 minutes)

• Ab Reverse Crunch (4 sets, 12 reps)

• Treadmill Jog (10 minutes)

Day 4: Chest + Triceps

• Rotor Cuff Warm Up Inward (4 sets, 15 reps)

• Rotor Cuff Warm Up Outward (4 sets, 15 reps)

• Incline Dumbbell Chest Press (4 sets, 10 reps)

• Seated Dumbbell Lateral Raise (4 sets, 10 reps)

• Superset

1. Dumbbell Close Grip Press (4 sets, 10 reps)

2. Dumbbell Flys (4 sets, 10 reps)

• Superset

1. Svend Presses (4 sets, 10 reps)

2. Standing Dumbbell Lateral Raise (4 sets to failure)

• Superset

1. Overhead Cable Tricep Extension (4 sets, 12 reps)

2. Cable Tricep Pulldown (4 sets, 12 reps)

• Bench Row to Tricep Pushback (4 sets, 12 reps)

• Single Arm Cable Tricep Extension (4 sets, 10 reps)

• Tricep Dips (4 sets to failure)

Day 5: Legs + Glutes

• Treadmill Lunge Walk (8 minutes)

• Superset

1. Cable Leg Extension (4 sets, 12 reps)

2. Cable Kickback (4 sets, 12 reps)

• Barbell Hip Thrusts (5 sets, 8 reps)

• Dumbbell Glute Bridge (5 sets, 10 reps)

• Cable Straight Deadlift into Squats (4 sets, 10 reps)

• Box Squats (4 sets, 10 reps)

• Quad Goblet Squat (5 sets, 8 reps)

• Standing Calf Raise (4 drop sets)

• Sitting Calf Raise (4 drop sets)

• Stairmaster Side Kicks (5 minutes)