The 7 day workout plan for women listed below is a great workout plan to transition from a beginner’s workout plan.
This workout plan is a great combination of both cardiovascular exercise and strength training with weights. You will be performing cardio 5 days a week and lifting weights 3 days a week.
The program is designed for you to burn calories as efficiently as possible while still gaining strength and toning your muscles. There are also two rest days during this workout so make sure to take them as they are vital to your recovery from your workouts. Make sure you are eating properly both throughout the day as well as -pre and -post workout nutrition. Without a proper diet, exercise can only do so much.
How it works:
This weekly schedules mixes in total-body-weight workouts using kettlebells and dumbbells along with fat-burning cardio intervals and core and mobility training. You’ll be doing something every day, for just seven days. (After that, take a well-deserved rest day!)
Now you're ready for action. As you begin your fitness program, keep these tips in mind:
- Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
- Break things up if you have to. You don't have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit into your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
- Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
- Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
- Be flexible. If you're not feeling good, give yourself permission to take a day or two off.
The Women’s 7 Day Intermediate Workout Regimen :
Ab Workout :
- Captain’s Chair Leg Raises – 3 sets of 20 reps
- Froggy’s – 3 sets of 20 reps
- V-Ups – 3 sets of 10 reps
- Scissor Kicks – 3 sets of 30 seconds
Monitor your progress :
Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.
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