Workout Schedule for Women

For Beginners only

Day 1-3

1. Walk for about 20 mins depending upon the fitness.


2. Abs - Lower, Upper & Obliques.


3. Lower Back.

Day 4 - 5

1. Chest, Back & Legs


2. Walk for about 20 mins.

Daily finish the workout with static Stretches. After this follow the daily routine mentioned below.

Daily Routine:

Day 1 (Upper Body)


1. Chest - Flat Flys , Dumbell pullovers


2. Back - Front Cable pull down & seated rows


3. Shoulders - Lateral Raises & Front Raises


4. Triceps - Single arm extensions


5. Obliques - Standing side bends & Twisting with a Stick

* Do 20 mins of any desired cardio exercise. eg: tred mill, stepper etc.

Day 2 (Legs, Lower Back and Abs)


1. Squats


2. Lunges


3. Leg Curls


4. Leg Press/ Leg Extension


5. Calf Raises


6. Abs - Leg Raises or Reverse Crunches, Scissoring, Crunches


7. Back - Alternate Hand & Leg raises lying prone on the floor.

Note:

• Warm up on the tred mill for 5 -10 mins before you start workout.


• Stretch after the workout.


• Do only two sets of each exercise and in the beginning do only 2 exercises and gradually increase the exercises.


• Lift only light weights(2 kgs/3 kgs) in the beginning and then you can gradually increase the weight.