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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
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32 ratings
A.C.E. Certified
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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

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

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

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 Calves blue Glutes blue Hamstrings blue Forearms blue Quads orange Triceps orange Biceps orange Abs orange
203 people started this plan
15 Reviews Rate this plan
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almost 3 years ago #

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Thumb
almost 3 years ago #

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sweet shirley
over 2 years ago #

3 stars

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15 Reviews
  • Thumb
    almost 3 years ago #

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  • Thumb
    almost 3 years ago #

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  • sweet shirley
    over 2 years ago #

    3 stars

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  • MarieKing
    over 2 years ago #

    I wish it had more days to work out though

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  • TylerS
    over 2 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

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  • komooltata
    over 2 years ago #

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  • Crystal
    over 2 years ago #

    Great plan for someone just starting to work out!

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  • Beck
    over 2 years ago #

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  • DinerKate
    over 2 years ago #

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  • Ranjeet
    about 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‘

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  • mtr
    about 2 years ago #

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  • mtr
    about 2 years ago #

    realy simple

  • tittyBritty
    about 2 years ago #

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  • singglory
    over 1 year ago #

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

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