print monthly summaryWomen's Beginner Workout Plan
- Improve Cardio
- Lose Weight
- Get Toned
- Summary
- Workout #1
- Workout #2
- Workout #3
- Exercises
- Equipment
- Activity
- Leaders
- Diet
Women's Beginner Workout Plan
This beginner women's workout plan is designed for women just starting out (or just getting back into) following a fitness routine to get in shape. A lot of people try to do too much too soon, and end up either hurting themselves or being too sore after a single workout to get back in the gym the next time.
While you don't want to over-do it, you DO need to get sweating! You're going to feel the burn with this workout, and look forward to coming back feeling it again when you have your next workout day.
This workout plan will ease you into a great routine, and start preparing you to take your fitness to a whole new level! Once you're used to setting time aside to work out and putting some effort in, you'll be stepping it up in no time!
Unless you're specifically training (and eating) like a bodybuilder, there's no need to worry about bulking up. Lifting will help you burn fat and get the shape you want for your body, and you will feel great too!
If you are a woman that wants a great beginner workout plan that can help you ease into a workout schedule and help you see great results, get started on this women's beginner workout routine today!
While you don't want to over-do it, you DO need to get sweating! You're going to feel the burn with this workout, and look forward to coming back feeling it again when you have your next workout day.
This workout plan will ease you into a great routine, and start preparing you to take your fitness to a whole new level! Once you're used to setting time aside to work out and putting some effort in, you'll be stepping it up in no time!
Women's Beginner Workout Goals
The goal of this women's exercise routine is an emphasis on muscle tone and tightness, fat loss, and improved cardiovascular endurance and NOT on gaining a lot of muscle or becoming a bulky bodybuilder. Sometimes women shy away from lifting weights because they don't want to pack on loads of muscle.Unless you're specifically training (and eating) like a bodybuilder, there's no need to worry about bulking up. Lifting will help you burn fat and get the shape you want for your body, and you will feel great too!
Get fit starting now!
You've got plenty of excuses not to exercise, but it's time to put those behind you! We've put together this women's workout to introduce you to your new healthy and active lifestyle. All you have to do is commit yourself to putting in the work!If you are a woman that wants a great beginner workout plan that can help you ease into a workout schedule and help you see great results, get started on this women's beginner workout routine today!
Workout #1
Women's Beginner Abs & Arms Toning Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 00:20:00 | None | ||
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 |
Muscles Worked
Notes:
Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.
Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.
Workout #2
Women's Beginner Legs & Shoulders Toning Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 00:10:00 | None | ||
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 00:10:00 | None |
Muscles Worked
Notes:
Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.
Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.
Workout #3
Women's Beginner Chest, Back, & Core Toning Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 00:20:00 | None | ||
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 |
Muscles Worked
Notes:
Warm up with some light stretching after walking on the treadmill. Choose a weight that is light enough for you to perform every rep of each set with perfect form. Concentrate on clenching your abs and the muscles targeted while keeping your core tight throughout each movement.
Perform each movement with a 1-3-1 tempo where you hold the weight at the start point for 1 second, lower the weight for a count of 3, and then complete the movement with a count of 1. Finish the workout by stretching.
Exercises Included
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Walking on Treadmill | Quads | Beginner |
 |
Crunch | Abs | Beginner |
 |
Dumbbell Kickback | Triceps | Beginner |
 |
Alternating Hammer Curl | Biceps | Beginner |
 |
Freehand Jump Squat | Quads | Intermediate |
 |
Combo Shoulder Raise | Shoulders | Intermediate |
 |
Glute Kickback | Glutes | Beginner |
 |
Jogging on Treadmill | Quads | Beginner |
 |
Knee Push-Up | Chest | Beginner |
 |
Seated Cable Row | Middle Back | Beginner |
 |
Reverse Lunge and Twist | Hip Flexors | Intermediate |
Equipment Needed
Activity
key0marie logged a
workout
in the Women's Beginner Workout Plan
for 05/21/2012
(view advanced workout stats),
lifted 0 lbs, did 0.00 miles of cardio, burned 336 calories
, and scored 254 points:
, and scored 254 points:
-
Walking on Treadmill
- - 00:30:00 (+150 points)
-
Crunch
- 10 reps (+10 points)
- 15 reps (+15 points)
- 20 reps (+20 points)
- 10 reps (+10 points)
(1)
(0)
1 person high fived this activity
Disneyfan logged a
workout
in the Women's Beginner Workout Plan
for 05/21/2012
(view advanced workout stats),
lifted 1,710 lbs, did 0.00 miles of cardio, burned 288 calories, and scored 233 points:
, did 0.00 miles of cardio, burned 288 calories, and scored 233 points:
-
Kettlebell Goblet Squat
- 15 reps x 15 lbs (+17 points)
- 15 reps x 15 lbs (+17 points)
Notes: Did in rotation...45 sec active. 45 rest.
-
Kettlebell Bent-Over Row
- 12 reps x 15 lbs (+13 points)
- 12 reps x 15 lbs (+13 points)
Notes: tried renegade row but it was too hard on kettlebells and sore wrist. Should try it with a dumbell instead.
-
Kettlebell Swing
- 20 reps x 15 lbs (+23 points)
- 20 reps x 15 lbs (+23 points)
-
Push-Up
- 10 reps (+10 points)
- 10 reps (+10 points)
Notes: on knees. Tried burpees with jump squats but jumps hurt knees.
-
Squat
- 10 reps x 15 lbs (+11 points)
- 10 reps x 15 lbs (+11 points)
Notes: Did with pushups to get same benefit as burpee.
sheila91 logged a
workout
in the Women's Beginner Workout Plan
for 05/19/2012
(view advanced workout stats),
lifted 397 lbs, did 2.80 miles of cardio, burned 352 calories, and scored 317 points:
, did 2.80 miles of cardio, burned 352 calories, and scored 317 points:
-
Walking on Treadmill
- 1.24 miles - 00:10:00 (+62 points)
-
Freehand Jump Squat
- 10 reps (+10 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
-
Combo Shoulder Raise
- 10 reps x 13 lbs (+11 points)
- 10 reps x 13 lbs (+11 points)
- 10 reps x 13 lbs (+11 points)
-
Glute Kickback
- 10 reps (+10 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
-
Jogging on Treadmill
- 1.55 miles - 00:10:00 (+77 points)
kristinalynn logged a
workout
in the Women's Beginner Workout Plan
for 05/15/2012
(view advanced workout stats),
lifted 600 lbs, did 1.00 miles of cardio, burned 352 calories, and scored 219 points:
, did 1.00 miles of cardio, burned 352 calories, and scored 219 points:
-
Walking on Treadmill
- 1.00 miles - 00:20:00 (+50 points)
-
Crunch
- 10 reps (+10 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
-
Dumbbell Kickback
- 10 reps x 10 lbs (+11 points)
- 10 reps x 10 lbs (+11 points)
- 10 reps x 10 lbs (+11 points)
-
Alternating Hammer Curl
- 10 reps x 10 lbs (+11 points)
- 10 reps x 10 lbs (+11 points)
- 10 reps x 10 lbs (+11 points)
1 person high fived this activity
nscott07 logged a
workout
in the Women's Beginner Workout Plan
for 05/15/2012
(view advanced workout stats),
lifted 0 lbs, did 2.00 miles of cardio, burned 392.0 calories, and scored 185 points:
, burned 392.0 calories, and scored 185 points:
-
Walking on Treadmill
- 0.00 miles - 00:00:00 (+0 points)
-
Crunch
- 0 reps (+0 points)
- 0 reps (+0 points)
- 0 reps (+0 points)
-
Dumbbell Kickback
- 0 reps x 0 lbs (+0 points)
- 0 reps x 0 lbs (+0 points)
- 0 reps x 0 lbs (+0 points)
-
Alternating Hammer Curl
- 0 reps x 0 lbs (+0 points)
- 0 reps x 0 lbs (+0 points)
- 0 reps x 0 lbs (+0 points)
-
Bicycling
- 2.00 miles - 00:25:45 (+100 points)
Deia PRO logged a
workout
in the Women's Beginner Workout Plan
for 05/11/2012
(view advanced workout stats),
lifted 0 lbs, did 16.00 miles of cardio, burned 600 calories, and scored 837 points:
, and scored 837 points:
-
Bicycling
- 16.00 miles - 01:15:00 (+800 points)
Rode to & from work. Love it
Deia PRO logged a
workout
in the Women's Beginner Workout Plan
for 05/09/2012
(view advanced workout stats),
lifted 0 lbs, did 2.00 miles of cardio, burned 208 calories, and scored 137 points:
-
Walking
- 2.00 miles - 00:26:25 (+100 points)
Deia PRO logged a
workout
in the Women's Beginner Workout Plan
for 05/10/2012
(view advanced workout stats),
lifted 1,800 lbs, did 0.00 miles of cardio, burned 232 calories, and scored 199 points:
-
Close-Grip Barbell Curl
- 10 reps x 52 lbs (+15 points)
- 10 reps x 52 lbs (+15 points)
- 10 reps x 52 lbs (+15 points)
-
Bench Dip
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Dumbbell Kickback
- 12 reps x 10 lbs (+13 points)
- 12 reps x 10 lbs (+13 points)
-
Plank
- - 00:05:00 (+25 points)
kis1stgrl logged a
workout
in the Women's Beginner Workout Plan
for 05/09/2012
(view advanced workout stats),
lifted 150 lbs, did 0.51 miles of cardio, burned 352 calories, and scored 188 points:
-
Freehand Jump Squat
- 10 reps (+10 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
-
Combo Shoulder Raise
- 10 reps x 5 lbs (+10 points)
- 10 reps x 5 lbs (+10 points)
- 10 reps x 5 lbs (+10 points)
-
Glute Kickback
- 10 reps (+10 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
-
Elliptical Trainer
- 0.51 miles - 00:20:00 (+25 points)
kis1stgrl logged a
workout
in the Women's Beginner Workout Plan
for 05/09/2012
(view advanced workout stats),
lifted 150 lbs, did 0.51 miles of cardio, burned 352 calories, and scored 188 points:
-
Freehand Jump Squat
- 10 reps (+10 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
-
Combo Shoulder Raise
- 10 reps x 5 lbs (+10 points)
- 10 reps x 5 lbs (+10 points)
- 10 reps x 5 lbs (+10 points)
-
Glute Kickback
- 10 reps (+10 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
-
Elliptical Trainer
- 0.51 miles - 00:20:00 (+25 points)
Leaderboard
| User | Number of Workouts in Plan |
|---|---|
 babyshea
|
14 |
 harsha
|
9 |
 Candy
|
9 |
 LuluLa
|
8 |
 therock
|
8 |
 Nani
|
6 |
 Julie16
|
6 |
 DarkHuntress
|
5 |
 asl
|
5 |
 lynnann
|
4 |
| User | Maximum Weight Lifted in a Workout in Plan |
|---|---|
 carolinefromcarolina
|
17,988 pounds |
 CakeGirl
|
9,220 pounds |
 tBerri
|
5,700 pounds |
 Key
|
5,500 pounds |
|
LuluLa
|
3,934 pounds |
 jes8290
|
3,480 pounds |
 eryka24
|
3,360 pounds |
 Kazzy
|
2,756 pounds |
 Grizgirl01
|
2,250 pounds |
|
Disneyfan
|
2,190 pounds |
Women's Beginner Workout Plan Diet
| Supplement | Objectives | |
|---|---|---|
 |
Amino Acids | Cleanse/Digestion, Aid Overall Health, Increase Energy |
 |
CLA | Build Muscle, Burn Fat, Aid Overall Health |
 |
Curcumin | Aid Overall Health, Lose Weight |
 |
Glutamine | Increase Energy |
 |
7-Keto | Burn Fat, Increase Energy, Lose Weight |
 |
Caffeine | Burn Fat, Increase Energy |
 |
Fish Oil | Increase Energy, Aid Overall Health |
 |
Green Tea | Aid Overall Health |
 |
Methoxyisoflavone | Build Muscle, Burn Fat, Gain Weight |
 |
Multivitamins | Aid Overall Health |
 |
NO2 | Build Muscle, Gain Weight |
 |
Pyruvate | Increase Energy, Lose Weight |
 |
Raspberry Ketone | Aid Overall Health, Lose Weight |
 |
ZMA | Build Muscle, Aid Overall Health, Increase Energy |
 |
Acai | Cleanse/Digestion, Aid Overall Health, Increase Energy, Lose Weight |
Build Muscle
3 stars
I wish it had more days to work out though
It's recommended for 30 days, but if you're feel the need for a change, you can switch it up any time!
I would recommend the Jordin Sparks workout plan to keep your progress going: http://www.weighttraining.com/workout-plans/jordin-sparks-workout-plan