Female Workout - Total Body Plan

If you are looking for a female workout to get you going in the gym without doing set after set of weights, you have found one!

To structure your total body workout start yourself off with a bodyweight circuit including 4 exercises that challenge the whole body.

Exercises:

Standing Lunges

Straight Arm Planks

Standing Squats

Inverted Rows.

Perform one exercise right after the other in sets of 15 repetitions. Peform circuit 1-2 times through.

The next part of the routine is weight training. This area can include 1-leg exercises or balance apparatus exercises such as performing a standing row while balancing on a bosu ball. Perform 4 exercises that work various parts of the body in 2 supersets.

Exercises:

Lateral Lunges and Standing Row

1-Leg Deadlifts and Stability Ball(SB) Dumbell Chest Press

Incline Bicep Curls and Tricep Pressdown (rope grip)

Each superset should be completed twice with 8 repetitions per exercise. You should be fatigued at the end of 8 reps. Try not to take any rest in between exercises until you have finish your superset.

Following this format should be helpful for any female but keep in mind that if you have injuries or limited range of motion you need to alter the exercises to cater to your needs.

You should also make sure that you know how to properly perform each exercise before increasing volume. A trainer can help you to learn the proper form or design a similar program for your individal needs!

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