7-Day Workout Plan for Women

The workout routine for women help you to shape up and look great. Follow this smart workout; find your way slender-dom. Want to find out the magic? Read on!

All women want to look and feel good for their bodies. By lifting heavily and breaking body parts correctly can help you get a beautiful body shape. A routine that is balanced and includes a lot of lifting, pushing and cardio will help you burn off fat more effectively, which is essential because women tend to carry more fat than men. You also want to pay a great deal of attention to your abs and calves since these are large portions of the body that are frequently in use but rarely get enough exercise. When exercising, focus on isolating the abs and pushing yourself until you are fatigued. If you don't feel fatigue, you don't breakdown muscles. If you don't break the muscles down, they will not grow back leaner, harder and bugger. Take rests between sets, but do not allow this rest period to go longer than 2 minutes.

7-Day Workout Routine for Women

Day 1: Target Areas: Rear shoulders, abs, back, calves and cardio

Exercise

Sets

Reps

Rest (Minute)

Frog Kicks

4

40

1

Behind Head Crossovers

4

30

1

Feet Up Crunches

4

20

1

Feet Down Crunches

4

40

1

LAT Pull Down (Upper Back Exercise)

4

10

1

Dead Lift (Lower Back Exercise)

4

10

1

Shrugs (Rear Shoulder)

4

10

1

Rear Flies (Rear Shoulder)

4

10

1

Calves

4

20

1

Day 2: Target Areas: Front shoulders, abs, chest, cardio and calves

Exercise

Sets

Reps

Rest (Minute)

Frog Kicks

4

20

1

Behind Head Crossovers

4

30

1

Feet Down Crunches

4

40

1

Feet Up Crunches

4

40

1

Incline (Lower Interior Chest)

4

10

1

Flat Bench (Upper Chest Exercise)

4

10

1

Front Shoulder Front (Front Raises)

4

10

1

Front Shoulder Outside (Military Press)

4

10

1

Calves

4

20

1

Day 3: Target Areas: Calves, abs and cardio

Exercise

Sets

Reps

Rest (Minute)

Feet Up Crunches

4

40

1

Feet Down Crunches

4

40

1

Behind Head Crossovers

4

20

1

Frog Kicks

4

30

1

Calves

4

20

1

Day 4: Target Areas: Abs, legs and cardio

Exercise

Sets

Reps

Rest (Minute)

Feet Up Crunches

4

40

1

Frog Kicks

4

20

1

Crunches

4

40

1

Behind Head Crossovers

4

30

1

Squat or Leg Press (Quadriceps Front)

4

10

1

Sitting Leg Curls (Quads Posterior)

4

10

1

Stiff Leg Deads (Hamstrings)

4

10

1

Hamstring Curls (Hamstrings)

4

10

1

Day 5: Target Areas: Triceps, cardio, biceps, abs and calves

Exercise

Sets

Reps

Rest (Minute)

Feet Up Crunches

4

40

1

Feet Down Crunches

4

40

1

Frog Kicks

4

20

1

Behind Head Crossovers

4

30

1

Straight Bar Curl (Biceps Interior)

4

10

1

Hammer Curls (Biceps Exterior)

4

10

1

French Curls (Triceps)

4

10

1

Skull Crushers or Pull Downs (Triceps)

4

10

1

Calves

4

20

1

Day 6: Target Areas: Abs, calves and cardio

Exercise

Sets

Reps

Rest (Minute)

Frog Kicks

4

20

1

Feet Up Crunches

4

40

1

Feet Down Crunches

4

40

1

Behind Head Crossovers

4

30

1

Calves

4

20

1

Day 7: Rest

Do not forget to pay attention to your nutritional needs. Good nutrition is vital to staying in shape. If you do not make the proper adjustments in the kitchen you will not see the results you are hoping for at the gym.

How to Get the Most from Your Workout Routines

You can only benefit from workout routines for women if you don't do it right. Here's more to bear in mind:

  • Set reasonable goals. When you are trying to get more out of your workout routine, set goals that you are sure you can meet over time.
  • Work out consistently. Make sure you work out consistently to get better results out of your plan.
  • Get a workout friend. Working out with a friend with similar goals or a personal trainer can help keep you on schedule.
  • Keep a proper workout routine. Be realistic about what type of fitness routine will fit into your life so you do not become overwhelmed. Work out during times of the day when you have the most energy so you do not get too tired. Also select activities that you enjoy, so working out does not feel like a chore.
  • Be patient. Understand that it will take time to see serious results, so do not give up if you do not start dropping weight instantly.
  • Start with a proper warm-up. Warming up the ligaments and tendons before lifting will help encourage blood flow to these areas during your workout. Cardio can be a good warm up.
  • Be progressive. In order to get more results, focus on increasing your progression. Increase the load you are lifting, the amount of sets or reps over time or increase the amount of time you work out all together or you will not continue to challenge your body and get bigger and better results.
  • Keep a workout log. It is easier to keep track of these details if you keep a workout log. This can help you remember what you have done and when it is time to increase your workouts to get more progress.

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