Weekly Fitness Plan for Women

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Either you want to fit back into your favorite pair of jeans or get ready for those hot summer days at the beach, you need to do a few adjustments in your lifestyle. This fitness plan for women will help you get toned and lose weight by combining psychical exercises with a healthy diet.

  • Monday

Start by warming up for 10 minutes so your core temperature raises and your joints and muscles prepare for the workout. Walk on treadmill on an incline 3 and speed 3.0 for 15 minutes and continue with 2 sets of 12 elbow planks. Perform 3 sets of 12 repetition of any type of squats like standing squats, hack squat or smith machine. Follow with 3 sets of leg extensions, leg curs and bicep cable curls. Finish with 12 minutes on the stationary bike and 10 minutes of stretching.

  • Tuesday

Warm up for 10 minutes and then walk on treadmill on an incline 4 and speed 4 for 20 minutes. Do 2 sets of 12 jumping jacks and 2 sets of elbow pushups. Continue with 3 sets of squats and complete with 20 minutes on the stationary bike and 5 minutes of stretching.

  • Wednesday

After you warm up, walk for 10 minutes on treadmill on an incline 4.5 and speed 4 with 5 pound weights for 20 minutes. Do 3 sets of elbow pushups and 2 sets of squats. Continue with 2 sets of cable rows, 2 sets of triceps pull-downs with rope and 2 sets of dumbbell rows. Finish with 20 minutes on the stationary bike and stretch for 10 minutes.

  • Thursday

Warm up for 10 minutes and after light jog on treadmill for 15 to 20 minutes on an incline 2 and speed 5. Do 3 sets of jump rope rotations, 2 sets of sit-ups and 2 sets of bicep curls. Complete with 10 minutes of stretching.

  • Friday

Start with 10 minutes of warming up and jog 20 minutes on a flat treadmill incline 0 speed 5.5. Do 2 sets of jumping jacks and 2 sets of elbow planks. Continue with 2 sets of sit-ups and finish with 15 minutes on the stationary bike. Stretch for 10 minutes.

  • Saturday

This is the of day f the fitness plan for women. Warm up for 10 minutes and do a full body stretching for 20 minutes. Longer stretching at least once a week is important because it helps the muscles heal faster and grow.

Have a balanced diet and never skip the warm-up and stretching. A complete fitness plan for women needs both cardiovascular exercises and strength training.