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Oct 17, 2019 · 5 Day Women’s Workout Overview The workout routine below consists of 5 weight resistance training days. It focuses on areas of the body that a lot of women look to build and shape through their training: Legs, glutes, shoulders and arms.
- Josh England
- Lower Body Workout A | Repeat 5 times. Glute Bridge (20 sec) Jump Squat (20 sec) Calf Raise (20 sec) Alternate Double To Single Leg Glute Bridge (20 sec)
- Upper Body Workout | Repeat 5 times. Knee Push Up (20 sec) Bird Dog With Lateral (20 sec) Superman (20 sec) T Push Up (20 sec) Reverse Snow Angel (20 sec)
- Core Workout | Repeat 5 times. Straight Leg Hip Raise (20 sec) Hip Roll (20 sec) Alternate Double To Single Leg Glute Bridge (20 sec) Overhead Crunch (20 sec)
- Lower Body Workout B | Repeat 5 times. Burpee (20 sec) Lunge (20 sec) Calf Raise Toes Out (20 sec) Alternate Double To Single Leg Glute Bridge (20 sec)
- Heel tap. Lie on your back with your knees bent at a 90-degree angle with feet off the ground. Keeping your knees bent, extend one foot to touch the floor then return to the starting position.
- Leg lower. Start with your legs at a 90-degree angle directly overhead. Slowly lower your legs four to five inches so they are still hovering in the air and hold this position for 5-10 seconds.
- Russian twist. Sit up straight with your knees bent and feet in front of you. Lift your feet about a foot off the ground and engage your core.
- Side plank with dips. Place one elbow directly under your body and press yourself up into a side plank position. Lower your hip so that you are hovering just below the ground, then use your core to return to the starting position.
- Weight and Cardio Training For Women
- Monday: Hirt Workout
- Tuesday: Legs and Cardio
- Thursday: Hirt
- Friday: Upper Body and Cardio
- Saturday and Sunday
- Workout Tips
- The Final Word
Over the last few years we’ve seen a revolution. More and more women are ditching the hours and hours of slow and laborious cardio exercise to incorporate strength training into their fat loss program. The results have been awesome. When combined with a calorie-controlled diet, strength training and high-intensity cardio lead to significant fat los...
In this first workout of the week you’ll be getting off to a flyer with some high-intensity resistance trainingmini circuits. This style of workout is short and sharp, combines cardio with weight training and is a brutal assault on fat.
Motivation is high, and you’ve blown away the cobwebs with yesterday’s workout. You’ll be keeping the momentum going today with some high-intensity interval training and some lower body toning work.
We’re back on the HIRT circuits for day 4. The principles are the same, although the exercises are different.
Day five is all about toning up those arms and shoulders and then blitzing your body fat with some more high-intensity interval training. You’re nearly there and will already be feeling fitter and more confident.
These are your rest days. You might think that at this stage you don’t need to recover. But no matter how motivated you’re feeling by the results of this 5-day workout plan for women, it’s important you ease off the gas each week. It’s only when you’re resting and recovering that your body uses stored energy to build new muscle tone, adapt to the s...
Always warm up
Before you start any intense workout you need to warm up. By gently preparing your body for what’s to come you not only help to optimize performance but also reduce the chances of getting injured. 5 minutes on a rowing machine or elliptical is a good way of getting your blood pumping, and some dynamic stretches to target your upper and lower body help to loosen your joints and activate muscle groups. Sample dynamic stretch routine: 1. 10 Arm circles 2. 15 Trunk twists each side 3. 10 Air squa...
Don’t work through an injury
If at any point during this (or any workout plan) you feel like you’ve pulled a muscle, or you feel excessively sore you need to temporarily take a break from exercise – it’s your body’s way of telling you you’ve done too much or have harmed your body. You can still drop body fat by sticking to your diet. Just don’t cause more harm by lumping on extra stress to your body by training on top of an injury. It’ll only take longer to recover from when you do decide you need a break.
Repeat this 5-day workout plan for women to maximize results
We’ve given you the tools here to get started on an incredible journey of fat loss. You can make some fantastic changes to your body in just 5-days. But to truly get where you need to be you might need longer.
With this 5-day workout plan for women you’ve got all the resources you need to shred fat, get lean and build sexy female attitude. Use a calorie-controlled diet to speed up results and use this program as often as you like you get the best results.
- Beginner to intermediate level women
- 5-days
- Fat loss, muscle conditioning
- 45-60 minutes
Mar 22, 2021 · Abs. As for abs, this is where you can make the workout your own. Find the one that you think would be beneficial for you and add it where you see fit in your new five-day routine. Here are a few we recommend: Core Destroyer: 8 Week At Home Ab Workout; 8 Pack Abs Workout: How To Get The Ultimate 8 Pack; 12 Week Ab Workout for Ab Definition ...
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Aug 4, 2023 · Day 1: bench press, chest, triceps, back. Day 2: deadlift, hamstrings, glutes, abs. Day 3: incline bench, shoulders, triceps, back. Day 4: squats, quads, core. Day 5: volume bench press, chest, triceps. Day 6: rest. Day 7: rest.
Apr 27, 2023 · Health. Fitness. 15 Best Ab Exercises for Women, According to Top Fitness Experts. These effective workout moves will help strengthen and tone your stomach in no time. By Stefani Sassos,...
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related to: what is the 5-day women's workout routine at home for abs for menCreate a personalized meal and workout plan based on daily activity and eating habits. Start 2-minute quiz. Get personalized gym workout program to reach your body goal!
The world's greatest gym in your home. 1,500+ workouts for every body, personality & mood! BODi, By Beachbody - Start Your Fitness Journey With Workouts From Top Trainers.
