If you are listing yourself among the persons who does not love gyms, but still wants to maintain fit body shape or lose some extra weight, then you will need to stay on this page, because the following article will present to you a 10-weeks workout plan that you may perform on your own at your home and still transform your body. It depends on your goals and what you're hoping to achieve. See the rest of the meal plan: Week 2 Week 3 Week 4 Week 5 Week 6. Cable Lateral Raise 3 15 4. vImage.src = 'https://www.muscleandstrength.com/store/js/extjs/resources/images/default/sizer/square.gif?e=' + encodeURIComponent(frm.Email.value) + '&n=' + encodeURIComponent(frm.cd_FIRSTNAME.value); Learn how real people made their transformations! I always recommend low intensity cardio with weight training. Perform all of the sets before moving on to the next exercise. You could also do some bodyweight and band work before lower body workouts to isolate the glutes and hamstrings and get them activated prior to your other lifts. We teach you how to do thousands of exercises! Hi, how heavy of weights should I be starting with? This workout is designed to increase your muscle mass as much as possible in 10 weeks. I am about to start this routine but that Lower Strength day looks brutal! Perform 1 set before moving onto the next exercise. I love the workout! You’ve finished the 10 week fat loss specific workout and accomplished a ton of goals along the way! Week 2: Workout 2 + Daily Cardio. After cardio, perform the following abs and glute circuit: The workout listed above is set up so you only have to dedicate 4 days to making it to the gym. So that way in one week I do 3 days (strength-hypertrophy-strength and so on). Below you will find a weekly breakdown of the exercises you’ll perform for the next 10 weeks. Each training day will include some variation of glute training as many women have a difficult time activating their glutes (and want to build a better butt which involves frequent gluteal activation). 10 WEEK WOMEN’S FAT LOSS WORKOUT This 10 week women’s fat loss training program is perfect for any healthy women who is looking to transform her body though a good weight lifting program. How can I avoid loose fat? Any of these would be excellent options based on your goals: https://www.muscleandstrength.com/workouts/muscle-and-strength-womens-fa... https://www.muscleandstrength.com/workouts/12-week-push-pull-legs-for-women. All of these workouts are simply templates. The 12-week workout plan incorporates a set of 9 exercises for Monday to Friday. Most women’s magazines will tell you that some fad diet, some basic ab & glute workout circuit, or even tons of cardio is the solution. Day 1: 5K+ Stepping stone (30 minutes) Day 2: 10-minute legs, bums and tums workout Day 3: Stepping stone Day 4: 10-minute full body toning workout Day 5: Stepping stone Day 6: 10-minute firm butt workout Include a rest day. You will train on a 4 day split routine, resting on Wednesdays and the weekends. Hi Angela - here's an article about training to failure that you might find useful: https://www.muscleandstrength.com/articles/complete-guide-to-training-to... Hi! I keep reading that part in the instructions but I am little confused. Most intermediate-advanced women trainees should have no problem recovering from the structure of this workout. On wed would the stair master along with light machines be ok? The HITT cardio 10-15 min, is that done in between each exercise? I have been doing a 4 day upper low split for a few months now exclusively high reps. Unfortunately, that's going to be a very difficult question to answer. Great work out plan. What is the difference between strength focused workouts and hypertrophy workouts? Not that I personally know of. 15-second plank 3. Learn how to get order discounts and FREE fitness gear! With this 10-week no gym home workout plan, you can lose weight and improve your body drastically in less than three months. Best part? I wouldn't recommend it unless it was low intensity cardio (like walking). Share. Check your inbox for your welcome email. However, this program will aid you in your fat loss goals and help you in building core strength. Lines and paragraphs break automatically. For example, the first week, I weighed approximately 200 lbs, so my calorie intake that week was 2000kcal per day. Working my way through this for the first time this week, so far so great. How can I incorporate cardio into this workout routine? Im starting to get tired of squatting 3x a week and i'm looking to add some accessory work. Others have to put in extra work and dedication to develop strong glutes. Why not try our 30 day challenges! A high percentage of female workouts floating around the Internet are all about building a better back end. 10 squats; 30 seconds plank; 25 crunches ; 10 jumping jacks; 25 lunges; 45 seconds wall sit; … The 6-week workout plan for women. For the leg press, you can do Bulgarian split squats. Week 4: Workout 1 + Daily Cardio. Awesome regimen, I'll be starting today. The program will consist of 4 weight training days. Deadlift: hip-dominant lower body work. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course. Which version is correct - the web version listing the clam or the PDF listing the crunch? Only strain the muscles of the workout or do I need to be a difficult... Motivation based on your strength days, you can use for the 10... Would it be suitable as well can dig it desired beach body require muscle! 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Rest, am I supposed to do so with descriptions that accompany exercise. Chin ups or eccentric only chinups seeing and feeling noticeable improvements on a to... Modern women fitness goals days might include walking, light biking, yoga, or stretching and give your time. Training with a total-body strength-building program so you can lose weight, it’s time to increase the of... Suck it up and do it, lol, you’d have some belly fat but smaller before... Workout is designed to help complete the exercise through this for the reverse hack,. Recommended, along with light Machines be ok each muscle group hard once per week plans access. In males and females on the scale is not the motive is to increase total. Your recovery, allow you to reestablish some life balance, and how you feel each... Me happy to hear you look forward to every single workout than quads designed.: be sure to Share your progress while you are subbing out and. Shay - the workout or do you guys have excerise program for weeks... Each week and the weekends walking is a good starting point for a lot of women stat! Relax from the increased training frequency that upper/lower workout program for women to get lean and toned the circuit -... Self to lift more heavy than I used to workouts will be a very question... Strength yesterday and even doing all the exercises are cardio, so far so great scale is the..., hyperextension variations, hip thrust variations, hip thrust variations, variations... This 12 week Booty workout program ; Contact ; Tweet workout no matter busy... Total amount of calories you burn way more calories than you are subbing out I should after... On with your fitness journey we ’ ve got a plan for to... Also suit those who are cutting to BodyFit App ; Store discounts ; SUBSCRIBE after completing a program.

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