Full Body Workout Plan for Womens.

139 Comments / By / April 27, 2023

Full Body Workout Plan for Women

Here, we will learn the full body workout plan for women. Actually the most people start exercising and they either train one or two body parts at a time, or just focus on the areas they want to improve the most. Breaking down your body and training in parts makes sense. If you want to get in and out of the gym quickly and work out fewer workouts throughout the week, train your full body in every session. Make it in your regular habit.

Full Body Workout for Women at Gym.

By training your whole body parts, you won’t overlook or neglect any particular body part, and you’ll burn a lot more calories than just focusing on one or more muscle groups. That means you burn more fat with every session. Full body training is also great for longevity. “In life, we don’t move in parts, we move as a whole. Training to move allows you to move more fluidly in your life because you can do, for example, Romanian deadlifts that end in rows, split squats that end in biceps, and rows from the plank position. ,you can imitate more movements than you would in real life, and you can also perform exercises in circuits, meaning you can go from one exercise to the next with little rest. You’ve worked almost every muscle in your body in one round of the circuit.

How Often Should We Do a Full Body Workout?

Remember, your muscles recover and grow when you rest between workouts. So if you train all your muscle groups on Monday, you don’t have to do it all over again on Tuesday. One of the great benefits of total body training is that you don’t fall behind if you miss a workout. Let’s say you do a full body workout on Monday. If he has to miss Wednesday’s training and is scheduled to train again on Friday, he’s only three days without training. Don’t lose your progress in this short amount of time. Compare this to splitting the part of your body that you normally do leg workouts on Wednesdays. If you miss this workout, it will take a full week before you can train your legs again, or you will have to rearrange your workout schedule to accommodate leg days, putting another strain on your body.

When just one or two exercises in a session isn’t enough to get you to work on one part of your body, think about the big picture. For example, on Monday he does 3 sets of shoulders, on Wednesday he does 2 more sets, and on Friday he does 5 sets (for example), for a total of 10 sets for the week. Not only is it a good amount of training for a week, each set is done with maximum effort for the best results.

Beginner Full-Body Workout for Women.

If you are new to strength training, start here. Developed by Fear, this routine uses basic yet challenging exercises. So if you still can’t do a full push-up or lift weights with a pull-up, don’t worry. We’ve modified some of the classic beginner exercises to help you train as hard as possible at your level. 

How To Stretch Before A Beginner Full-Body Workout?

Do the following warm-up exercises. They increase the mobility of the joints that are usually most restricted, raise body temperature, and prepare the nervous system for the task ahead. 

Gecko:

Reps: 5–8 (each side).

Step 1. Get on all fours and place your hands under your shoulders and your knees under your hips. Pull your shoulders back (think “proud chest”) and tuck your tailbone slightly so your pelvis is perpendicular to the floor. hold your core

Step 2. Lift your left leg 90 degrees to the left while simultaneously raising your right arm to the side and bending your elbow to 90 degrees.

Step 3. Lower and repeat. Then repeat on the other side.  

Chaturanga Flow:

Reps: Perform the exercise for 30 seconds.

Step 1. Get into Downward Facing Dog Pose, press your toes firmly into the floor, and use your hands to push your buttocks up toward the ceiling.

Step 2. Hips forward into a plank-he position (body in line), arms close to body and chest lower to the floor like a push-up.

Step 3. From this position, extend your arms, arch your back, and drop your hips to the floor (upward facing dog).

Step 4. Raise your hips to return to the starting downward facing dog position.  .

Squat to Stand:

Reps: 5–8.

Step 1. Stand with your feet hip-width apart. Rock your hips back and forth and put your buttocks into a deep, low squat just inches off the floor. Extend your arms straight out in front of you at shoulder height while moving your hips back.

Step 2. From this position, extend your arm down and touch your toes. Grasp your toes, straighten your knees as much as possible, and lift your hips toward the ceiling. End the exercise by bending your body at the hips, keeping your legs almost straight and slightly bending your knees.

Step 3. Return to a low squat position, tighten your glutes and straighten up. 

Mobile Table:

Reps: Perform the exercise for 30 seconds.

Step 1. Sit on the floor with your feet out in front of you and bend your knees to 90 degrees. Place your hands on the floor behind you, fingers pointing forward.

Step 2. Press his heels up and extend his hips to lock out and land in a tabletop position.

Step 3. Lower your hips back. The movement should look like you’re swinging your hips back. Use the momentum to start your next rep.

Workout Directions

Training consists of two circles. To perform a circuit, perform each set of exercises in sequence, taking as few breaks as possible between exercises. When you reach the end of the circuit, rest as needed and repeat the circuit for a total of 2-3 rounds. Complete all sets of the first circle before proceeding to the second circle.

Circuit- 1

Romanian Deadlift to Row:

Reps: 10–12.

Step 1. Hold a dumbbell in each hand and stand hip-width apart. Pull your shoulders back (think “proud chest”) and tuck your tailbone slightly so your pelvis is parallel to the floor. hold your core

Step 2. Bend your hips back while maintaining a long spine from your head to your pelvis. Bend your knees as needed and stop when you feel a stretch in your hamstrings.

Step 3. From there, place the weights side by side. Bring them back up and straighten your hips to stand upright again.

Inverted Row:

Reps: 10–12.

Step 1. Place the bar on the rack at waist height. Grab the bar with your hands shoulder-width apart and hang your legs straight in front of you. (To reduce the difficulty, bend your knees at 90 degrees to his feet and place your feet on the floor.) Pull your shoulders back and engage your core so your body forms a straight line from head to feet.

Step 2. Pull your body toward the bar, squeezing your shoulder blades together until your chest touches. Lower your back back to the starting position.  

Goblet Squat:

Reps: 10–12.

Step 1. Stand with your feet hip-width apart. Hold one dumbbell in each hand on your chest, just below your chin. Your shoulders should be back and down in a proud chest position.

Step 2. hold your core Maintaining a long spine from head to pelvis, lean back and spread your knees to squat as low as you can without breaking your posture.

Step 3. Squeeze your glutes while standing up. 

Circuit- 2

Kneeling or Full Push Up:

Reps: 10–12.

Step 1. Get into a pushup position on the floor with your hands under your shoulders and your feet straight back. (If a regular push-up is too hard, place your knees on the floor as shown above. Keep your body in a straight line anyway.) The pelvis should be perpendicular to the spine.

Step 2. Lower yourself until your chest is just above the floor. Press your elbows firmly into your sides as you descend, pushing your body back. 

Kneeling or Full-Length Side Plank

Reps: Hold for 20–60 seconds (each side).

Step 1. Lie on the floor on your right side with your forearms on the floor. Extend your legs and keep your body in a straight line from head to toes.

Step 2. Bridge your hips and balance on the edge of your forearm and right foot. Your feet should be stacked directly on top of each other. If holding the plank with your legs straight is too difficult, your knees can be bent 90 degrees. Hold for 20-60 seconds, then switch sides and repeat.  

Split Squat with Bicep Curl

Reps: 10–12 (each side).

Step 1. Grab a dumbbell in each hand and swing your stance so your left leg is forward and your right leg is back.

Step 2. Lower and lunge until each knee is bent at 90 degrees to his. As you descend, curl the dumbbells together in a neutral grip (both palms facing inwards). Bring your arms slightly forward as you bend so that the weight rests in front of your shoulders. After completing the rep, switch sides and repeat.

Bodyweight Full-Body Workout for Women

Even if the only gym you have access to is your living room, you can get stronger and more defined.I’m not saying do more reps on the couch pillows.This routine out of fear only needs your weight. 

How To Stretch Before A Bodyweight Full-Body Workout

Do the following warm-up exercises. They increase the mobility of the joints that are usually most restricted, raise body temperature, and prepare the nervous system for the task ahead.

Beast to Alternating Knee Tap

Reps: 10 (each side).

Step 1. Assume a child’s pose. With your knees on the floor, extend your arms forward and return your weight to your heels.

Step 2. Bring your left knee forward and touch your left elbow to get into a pushup position.

Step 3. Return to the child’s position and repeat on the other side.  

Mountain Climber with Sky Reach

Reps: 10 (each side).

Step 1. Get on all fours and place your hands under your shoulders and your knees under your hips. Pull your shoulders back (think “proud chest”) and tuck your tailbone slightly so your pelvis is perpendicular to the floor. hold your core

Step 2. Bring your left foot to the outside of your left hand. Maintain a long spine, shoulders and pelvis position.

Step 3. From there, twist your torso to the left and extend your left arm toward the ceiling. Pause for a moment, then return your hands to the floor. Bring your left knee back to the floor. Repeat on the other side.

Workout Directions

Training consists of two circuits. To perform a circuit, perform each set of exercises in sequence, taking as few breaks as possible between exercises. When you reach the end of the circuit, rest as needed and repeat the circuit for a total of 2-3 rounds. Complete all sets of the first circle before proceeding to the second circle.

Circuit- 1

Pushup to Bent-Knee Downward Dog

Reps: 12.

Step 1. Start in a downward facing dog position.

As you press his arms into the floor, balance on the balls of your feet and push your hips back toward the ceiling. You should keep your head, spine and pelvis in a straight line. When you feel a big stretch in your hamstrings and a tuck in your tailbone, bend your knees slightly and lean your hips up.

Step 2. Sit down into a push-up position, aligning your body so it’s level with the floor. If necessary, bring your knees to the floor as shown above. When you can do a pushup with your legs straight, lower your body to the floor and pull your elbows out to the sides. Stop when your chest is slightly off the floor.

Step 3. Push back and use momentum to shift your weight back and return to the slouched dog position. This is repetitive.

If you’re doing regular push-ups and tires before completing all your reps, you can switch to knee-down push-ups to complete the set.  

Drop Lunge to Lateral Lunge

Reps: 12 (each leg).

Step 1. Start with your feet hip-width apart.

Step 2. Lunge to the right side, bend your hips back, and lower yourself until your right leg is bent about 45 degrees. Keep your left leg straight as you lunge. As you lower your shoulders, you should pull them back (think “proud chest”).

Step 3. Push your right foot back, but instead of returning to a standing position, cross your right foot behind your left foot and place it outside your left foot.

Step 4. Bend your knees and lunge down at your hips, stopping when your back knee is slightly off the floor. This is repetitive. Complete reps on that side, then switch sides.  

Kneeling or Full-Length Side Plank

Reps: Hold for 20–30 sec. (each side).

Step 1. Lie on the floor on your right side with your forearms on the floor. Extend your legs and keep your body in a straight line from head to toes. Step 2. Bridge your hips and balance on the edge of your forearm and right foot. Your legs should be stacked directly on top of each other.If that’s too easy, extend your left arm toward the ceiling for balance. If holding the plank with straight legs is too difficult, the knees can be bent 90 degrees. Hold for 20-30 seconds, then switch sides and repeat.

Circuit- 2

Mobile Table

Reps: 15–20.

Step 1. Sit on the floor with your feet out in front of you and bend your knees to 90 degrees. Place your hands on the floor behind you, fingers pointing forward.

Step 2. Press his heels up and extend his hips to lock out and land in a tabletop position. Step 3. Lower your hips back. The movement should look like you’re swinging your hips back. Use the momentum to start your next rep.  

Sit-Through to Bridge

Reps: 6 (each side).

Step 1. Get on all fours and place your hands under your shoulders and your knees under your hips. Your back should be flat.

Step 2. Squeeze your core, press your hands into the floor, and lift your knees a few inches off the floor.

Step 3. Twist your body to the left, lift your left hand off the floor and rotate your hips. Extend your right leg straight out from your left side as you twist. Lift your body off the floor with your right hand and left leg, keeping your butt off the floor.

Step 4. Move your hips to full extension and squeeze your buttocks all the way up. Return to the starting position and repeat on the other side.  

Alternating Single-Leg Extension

Reps: 15–20 (each leg).

Step 1. Lie on your back on the floor. Grab onto a stable object such as a bench, sofa, or ottoman behind you to stabilize yourself.

Step 2. Bring your knees to your chest and tighten your core.

Step 3. Extend one leg while keeping the other leg bent. Return the leg to the starting position and repeat with the other leg.

Advanced Full Body Workout for Women

Fear says this workout will take you to the next level if you train for six months or more. The exercises are more complex and allow you to lift heavier weights while challenging your balance and flexibility for greater benefits.

How To Stretch Before An Advanced Full-Body Workout?

Do the following warm-up exercises. They increase the mobility of the joints that are usually most restricted, raise body temperature, and prepare the nervous system for the task ahead. 

Gecko

Reps: 5–8 (each side).

Step 1. Get on all fours and place your hands under your shoulders and your knees under your hips. Pull your shoulders back (think “proud chest”) and tuck your tailbone slightly so your pelvis is perpendicular to the floor. hold your core

Step 2. Lift your left leg 90 degrees to the left while simultaneously raising your right arm to the side and bending your elbow to 90 degrees.

Step 3. Lower and repeat. Then repeat on the other side.  

Mobile Table

Reps: Perform the exercise for 30 seconds.

Step 1. Sit on the floor with your feet out in front of you and bend your knees to 90 degrees. Place both hands on the floor behind you, fingers pointing forward.

Step 2. Press his heels up and extend his hips to lock out and land in a tabletop position. Step 3. Lower your hips back. The movement should look like you’re swinging your hips back. Use the momentum to start your next rep.  

Chaturanga Flow

Reps: Perform the exercise for 30 seconds.

Step 1. Get into Downward Facing Dog Pose, press your toes firmly into the floor, and use your hands to push your buttocks up toward the ceiling.

Step 2. Hips forward into a plank-he position (body in line), arms close to body and chest lower to the floor like a push-up.

Step 3. From this position, extend your arms, arch your back, and drop your hips to the floor (upward facing dog). Step 4. Raise your hips to return to the starting downward facing dog position.

Workout Directions

Training consists of two circles. To perform a circuit, perform each set of exercises in sequence, taking as few breaks as possible between exercises. When you reach the end of the circuit, rest as needed and repeat the circuit for a total of 2-3 rounds. Complete all sets of the first circle before proceeding to the second circle.

Circuit- 1

Single-Leg Romanian Deadlift

Reps: 12–15 (each leg).

Step 1. Hold a dumbbell in each hand and stand on your right foot. Squeeze your shoulder blades down (think chest up) and lower your tailbone slightly so your pelvis is parallel to the floor.

Step 2. Begin bending your hips back so that your torso moves toward the floor. Keep your head, spine, and pelvis in alignment as you move, bending your right knee as needed. The left leg naturally extends backward. As you do so, tighten the glutes on that side.

Step 3. Keep your hips level with the floor, but it’s okay to point your left toes slightly apart. Maintain a proud chest position – fight to keep your shoulders back and forth as your weight tries to pull them forward. Bend as much as you can without losing alignment.

Step 4. Squeeze your glutes as you stand up and straighten your hips until you lock out. When you need to regain your balance, you can put your left foot down briefly before starting the next rep.  

Underhand-Grip Pulldown

Reps: 8–10.

Step 1. Sit on a lat pulldown station, palms facing you, hands shoulder-width apart to grip the bar. Anchor your knees under the pad.

Step 2. Pull the handle toward your collarbone and move your elbow down and back to engage your lats. Control your weight on the way back and keep your back straight. 

Deficit Reverse Lunge

Reps: 12–15 (each leg).

Step 1. Stand on a box or step that lifts a few inches off the ground.

Step 2. Extend your right leg back and place it on the floor. Extend your arms forward for balance and lower yourself controlledly until your back knee is nearly on the floor.

Step 3. Drive your left foot up and put your right foot back into the box. After completing the rep, switch legs and repeat.

Circuit- 2

Elevated Single-Leg Hip Thrust

Reps: 10–12 (each leg).

Step 1. Set up a bench, box, or step that raises your feet a few inches off the floor. Put the larger ones in the back. Place your back on the larger bench and your left foot on the smaller bench. Hips and knees should be bent 90 degrees from him.

Step 2. Tighten your core, pierce your left heel and extend your hips into lockout. Keep your right knee drawn to your chest as you stand up. Control the descent back to the starting position. Don’t put your butt on the floor between reps. After completing the rep, switch sides and repeat.

Narrow-Grip Pushup

Reps: 10–12.

Step 1. Get into a pushup position on the floor and extend your legs behind you. Move your hands slightly inward so they are in line with your chest (not your shoulders). Try to keep your body in a straight line. Drop your shoulders back and forth and turn your tailbone slightly in so that your pelvis is perpendicular to your spine.

Step 2. Lower yourself until your chest is just above the floor. Press your elbows firmly into your sides as you descend, pushing your body back. 

Single-Arm Row from Plank

Reps: 8–10 (each side).

Step 1. Hold a dumbbell in your left hand and place your right forearm on a bench, box, or step about 1 foot off the floor. Extend your legs back like a pushup and bend your tailbone slightly so your pelvis is perpendicular to your spine. Use a stance as wide as you need to maintain balance (the narrower, the harder it will feel).

Step 2. hold your core Keeping your body in a straight line from head to heels, drop the left dumbbell to your side. Do not twist your body. Keep your shoulders straight on the floor.

Disclaimer

This article is for general information purposes only and does not cover individual cases. It is not a substitute for professional advice or support and should not be relied upon to make decisions of any kind. Any action you take with respect to the information presented in this article is at your own risk!

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