Sign up & join the community. It's free! Sign up now!
Already a member? Login or
Women's Beginner Workout Plan
Start Plan (PRO)

Women's Beginner Workout Plan

4 Weeks / 3 Days per Week / Beginner
  • Improve Cardio
  • Lose Weight
  • Get Toned
  •  
  •  
  •  
  •  
  •  
33 ratings
A.C.E. Certified
DOWNLOAD WORKOUT PLAN
Download plan box
ASK A TRAINER
Trainer box
WORKOUT VIDEO
DIET PLAN
Diet plan box
Pro badge
PRO Only. Upgrade Now!
  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3

Women's Beginner Abs & Arms Toning Workout

Exercise Sets/Distance Reps/Time Rest (min)
00:20:00 None
Crunch   Video icon
3 15 01:00
3 15 01:00
3 15 01:00

Workout 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.

Women's Beginner Legs & Shoulders Toning Workout

Exercise Sets/Distance Reps/Time Rest (min)
00:10:00 None
3 15 01:00
3 15 01:00
3 15 01:00
00:10:00 None

Workout 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.

Women's Beginner Chest, Back, & Core Toning Workout

Exercise Sets/Distance Reps/Time Rest (min)
00:20:00 None
3 15 01:00
3 15 01:00
3 15 01:00

Workout 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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Forearms blue Calves blue Glutes blue Hamstrings blue Biceps orange Abs orange Quads orange Triceps orange
210 people started this plan
16 Reviews Rate this plan
Thumb
over 3 years ago #

  •  
  •  
  •  
  •  
  •  
Thumb
over 3 years ago #

  •  
  •  
  •  
  •  
  •  
sweet shirley
about 3 years ago #

3 stars

  •  
  •  
  •  
  •  
  •  
16 Reviews
  • Thumb
    over 3 years ago #

    •  
    •  
    •  
    •  
    •  
  • Thumb
    over 3 years ago #

    •  
    •  
    •  
    •  
    •  
  • sweet shirley
    about 3 years ago #

    3 stars

    •  
    •  
    •  
    •  
    •  
  • MarieKing
    about 3 years ago #

    I wish it had more days to work out though

    •  
    •  
    •  
    •  
    •  
  • TylerS
    almost 3 years ago #

    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

    •  
    •  
    •  
    •  
    •  
  • komooltata
    almost 3 years ago #

    •  
    •  
    •  
    •  
    •  
  • Crystal
    almost 3 years ago #

    Great plan for someone just starting to work out!

    •  
    •  
    •  
    •  
    •  
  • Beck
    over 2 years ago #

    •  
    •  
    •  
    •  
    •  
  • DinerKate
    over 2 years ago #

    •  
    •  
    •  
    •  
    •  
  • Ranjeet
    over 2 years ago #

    Need lots of dedication and motivation soon going to see if I got my luck back hope so very soon let you friends know if iwin or lose good luck๐Ÿ˜๐Ÿ’“๐Ÿ’™๐Ÿ’œ๐Ÿ’š๐ŸŽถ๐Ÿ‘

    •  
    •  
    •  
    •  
    •  
  • mtr
    over 2 years ago #

    •  
    •  
    •  
    •  
    •  
  • mtr
    over 2 years ago #

    realy simple

  • tittyBritty
    over 2 years ago #

    •  
    •  
    •  
    •  
    •  
  • singglory
    about 2 years ago #

    Good work out for someone just starting, which I am!

    •  
    •  
    •  
    •  
    •  
  • Elizad
    30 days ago #

    I really like this plan. I've had situations where some weight training plans were too much too soon or my gym didn't have bars, machine frames small enough for me for certain prescribed exercises. No such problems here. I amp it up a bit by doing a 20min treadmill jog instead of a treadmill walk so it is a little more challenging.

    Looking forward to exploring other plans for women once I complete this.

    •  
    •  
    •  
    •  
    •  
FEEDBACK