Workout Plan #1 for Women

The following exercises are one workout combined with 3 circuits. Perform each circuit in a row with minimal rest in between and repeat each circuit 3-4 times. Then move on to the next circuit. Always remember to warm-up 5-10 minutes before your workout in order to prevent injury.

• Circuit 1:
  • Squats with press using dumbbells
    • 3 or 4 sets of 12-15 repetitions
  • Dumbbell plank pull ins
    • 3 or 4 sets of 12-15 repetitions
  • Step ups, one side at a time, with bicep curls
    • 3 or 4 sets of 12 repetitions for each leg
  • Arm Dips off workout bench
    • 3 or 4 sets of 15-20 repetitions
• Circuit 2:
  • Push ups on the floor
    • 3 or 4 sets until failure (do as many as you can)
  • Wall squat with dumbbell front raise
    • 3 or 4 sets of 30-40 seconds long
  • Side lifts off the floor (each side)
    • 3 or 4 sets of 12 repetitions
  • Mountain climbers
    • 3 or 4 sets of 45-60 seconds long
• Circuit 3:
  • Split jumps
    • 3 or 4 sets of 20 repetitions
  • Machine assisted pull ups (wide)
    • 3 or 4 sets of 15 repetitions
  • Two arm alternating cable rows from the ground (low)
    • 3 or 4 sets of 20 repetitions
  • Jumping jacks with alternating floor touch using your hands
    • 3 or 4 sets of 20 repetitions