One of the most common misconceptions about workout routines for women is that they should stick to cardio and weightlifting should be avoided at all costs. A lot of ladies fear that adding weights to their routine will build 50 pounds of muscle overnight. This is far from reality. The truth is resistance training can help you achieve a healthier, curvier, and a leaner physique. This cannot be attained from cardio alone. Moreover, a comprehensive workout is essential to buildup strength.
Day 1 – Shoulder and Back
Targeted shoulder and back exercises are great for building strength. They will make sure you are ready to lift weights. Plus, it will also enhance your performance in the circuit training class. You can try the following shoulder and back workout from home as well!
- Dumbbell shoulder press: 12reps, 3 sets
- Dumbbell Upright Row: 12 reps, 3 sets
- Pushups: reps, 3 sets
- Pull-ups: reps, 3 sets
- Side lateral raise: 8 reps, 3 sets
Day 2 – Chest and Arms
Workout for chest and arms involves working your upper body. It is essential to achieve lean and strong arms and build upper body strength. Try the following workout for arms and chest.
- Pushups: 12 reps, 5 sets
- Flat bench barbell press: 10 reps, 4 sets
- Tricep dips: 15 reps, 4 sets
- Barbell biceps curls: 20 reps, 3 sets
- Incline dumbbell flyes: 15 reps, 4 sets
- Alternate arm hammer curl: 15 reps/arm, 3 sets
End the workout session with 10 – 15 minutes on the elliptical machine for the best results.
Day 3 – Cardio
Cardio helps burn fat and calories, which means it is great for people looking to lose weight. Apart from that, it works the heart and improves cardiovascular health. It increases lung capacity and also helps you manage blood pressure, blood sugar, and cholesterol. Try this easy cardio routine.
- 10 pushups
- 15 crunches
- 15 squats
- 12 jump squats
- 3 one-minute planks
End the workout with 10 – 15 minutes on the treadmill. Perform a low-intensity treadmill workout of your choice. If you do not have a treadmill at home, you can always try running up and down on the stairs.
Day 4 – Resistance Training
Resistance training helps burn calories and promotes healthy bones and muscles. It also enhances your metabolism and reduces the risk of cardiovascular disease. Here’s a simple workout.
- Deadlifts: 5 reps, 5 sets
- Barbell snatch: 5 reps, 5 sets
- Goblet squat: 10 reps, 2 -3 setsFollow
- Barbell bent-over rows: 5 reps, 5 sets
- Anti-rotation press: 8 reps/ side, 3 sets
End the workout with 5 – 10 minutes on the stationary bike.
Day 5 – Legs
Finally, don’t forget to workout for gorgeous legs! Try this workout for legs.
- Barbell squats: 12 reps, 3 sets
- Leg extension: 12 reps, 3 sets
- Walking lunges: 10 reps/leg, 4 sets
- Hamstring curls: 15 reps, 3 sets
- Calf raises: 20 reps/leg, 4 sets
This workout routine for women will help you achieve your fitness goals. Keep in mind that you can always adjust the routine and weights that you use based on your skill level. Also, don’t forget to warm-up every day before you start your routine!