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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. In addition to these muscle groups, the workout template also effectively trains the entire body to ...
- Josh England
This 5-day workout plan is carefully designed for females who are dedicated to building muscle, shedding fat, and toning their body. With a focus on lower body exercises for three days, particularly targeting the glutes, and two days dedicated to upper body workouts, including core exercises, this regimen covers all the bases. Days 6 and 7 are ...
- Home and gym workout routine. This training plan was made prior to the pandemic so it requires gym equipment. However, we created a new workout routine you can do at home, with or without equipment.
- Weight training. During this 5-day workout plan for women we will put an emphasis on the lower body and cardio so you can achieve this lean body. Every body part will be worked to help you look balanced and obtain the full benefits of strength training.
- Cardio training. Cardio is important to improve oxygen delivery to muscles and shed fat for a slimmer, toned look. For any form of cardio, make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level.
- Women's training plan. This women's workout plan is composed of 5 days of training: 5 days of weight training. 1 of these days will include HIIT (High Intensity Interval Training)
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What is a 5-day workout plan for women?
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- 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
Nov 8, 2023 · Set on a week-long schedule, this fitness plan for beginners includes three strength training days, one cardio day and three rest or active recovery days. Day 1 : full-body strength training. Day 2: cardio. Day 3: rest or active recovery. Day 4: full-body or upper-body strength training.
Oct 18, 2022 · Sample Warm-up Routine. To make the workout sessions more effective, focus on the warmup. Your warmup session should consist of these exercises and movements: One minute of knee lifts. One minute of heel digs. Two sets of 10 shoulder rolls for each arm. Ten knee bends. Twenty head rotations. Ten hip rotations.
Jul 15, 2019 · Here's what a five-day workout plan for women's weight loss might look like: Monday: Squeeze in 20 minutes of brisk walking in the morning, another 20 at lunch, and 20 more after work. Done! Tuesday: Hit the gym for an hour-long Zumba class, followed by a strength-training workout. Wednesday: Rest. Thursday: Squeeze in 20 minutes of brisk ...
