Burn Fat, Lose Weight and give your body a special look with this Getting Toned Female Workout Plan At Home. You must follow this workout plan properly with customized diet plan according your fitness goals and requirements.
Some time doing gym workout won’t work or maybe we have some job restrictions or need to workout at home. So this is the best workout for you with dumbbells exercises along with bodyweight exercises for change, fast improvement and challenge your body.
Instructions:
You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. Instead of body-weights exercise you also can choose a treadmill or cross-trainer or elliptical as your warm-up for 10-15 minutes before workout.
Any Exercise With Alternating Repetition – Always Count Both Side Repetition As 1 Repetition
In this Workout Plan Body-Part Splits:
• Day 1: Upper & Lower Body
• Day 2: Core
• Day 3: Rest
• Day 4: Lower Body
• Day 5: Core
• Day 6: Upper Body
• Day 7: Rest
Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Upper & Lower Body
Exercises:
1. Burpee With Push Up
Sets 3 Reps 5 Rest 1 Min
Trisets:
Opposite heel tap Jump
Trisets:
Dumbbell Floor Chest Press
Sets 3 Reps 8 Rest 1 Min
2. Wide Mountain Climbers !
Sets 3 Reps 5 Rest 1 Min
Superset:
Dumbbell Floor Flys
Sets 3 Reps 12 Rest 1 Min
3. Glute Bridge
Superset:
Standing Squat with weights
Sets 3 Reps 5 Rest 1 Min
4. Body Weight Bench Squat
Sets 3 Reps 5 Rest 1 Min
Superset:
Lunges Body Weight Alternating
Sets 3 Reps 5 Rest 1 Min
5. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
6. Upper Body Resistance Band Workout
20 Minute
Day 2 Tuesday: Core
Exercises:
1. Scissors
Sets 3 Reps 12 Rest 1 Min
Supersets:
Plank Hops
Sets 3 Reps 5 Rest 1 Min
2. On Mat Feet together Leg raise!
Supersets:
Plank Jacks
Sets 3 Reps 5 Rest 1 Min
3. Double Crunches
Sets 3 Reps 12 Rest 1 Min
4. Body weight Plank Hold
Sets 3 Reps 1 Minute Hold Rest 1 Min
5. Lying Opposite Toe touch
Sets 3 Reps 12 Rest 1 Min
6. Donkey Kicks
Sets 3 Reps 12 Rest 1 Min
7. Core Resistance Band Workout
12 Minute
Day 3 Wednesday: REST
Day 4 Thursday: Lower Body
Exercises:
1. Body Weight Bench Squat
Sets 3 Reps 5 Rest 1 Min
Superset:
Thigh Slap Jumps !
Sets 3 Reps 5 Rest 1 Min
2. Alternate Staggered Squat Jump !!
Sets 3 Reps 5 Rest 1 Min
Superset:
Dumbbell Sumo Squat
Sets 3 Reps 5 Rest 1 Min
3. Squat Jacks
Sets 3 Reps 5 Rest 1 Min
Supersets:
Fast Feet
Sets 3 Reps 12 Rest 1 Min
4. Plank Hops
Sets 3 Reps 5 Rest 1 Min
5. Pilates Leg Climbs
Sets 2 Reps 12 Rest 1 Min
6. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
7. Lower Body Resistance Band Workout
15 Minute
Day 5 Friday: Core
Exercises:
1. Jumping jacks with toe touch
Superset:
Elbow Side Plank with Leg Raise
Sets 3 Reps 12 Rest 1 Min
2. Bend knee Windshield Wiper
Sets 3 Reps 12 Rest 1 Min
3. X-Crunches
Sets 3 Reps 12 Rest 1 Min
4. Body weight Plank Hold
Sets 3 Reps 2 Minute Hold Rest 1 Min
5. Jackknife Sit-Ups
Sets 3 Reps 12 Rest 1 Min
6. Cross over Crunch with Reach
Sets 3 Reps 12 Rest 1 Min
7. Core Resistance Band Workout
12 Minute
Day 6 Saturday: Upper Body
Exercises:
1. Burpee With Push Up
Sets 3 Reps 5 Rest 1 Min
Superset:
Dumbbell Standing Shoulder Press !
Sets 3 Reps 8 Rest 1 Min
2. Standing Front Two-Dumbbell Raise
Superset:
Dumbbell Shrugs
Sets 4 Reps 15 Rest 1 Min
3. Dumbbell Standing Biceps Curl
Superset:
Dumbbell Standing triceps Extension
Sets 3 Reps 15 Rest 1 Min
4. Alternate Standing Hammer Curl
Superset:
Dumbbell bent over triceps Kick Back
Sets 3 Reps 15 Rest 1 Min
5. Seated dumbbell Wrist Curls
Sets:4 Reps:15 Rest:30 Seconds
6. Glute Bridge
Sets 3 Reps 15 Rest 1 Min
7. Upper Body Resistance Band Workout
20 Minute
Day 7 Sunday: Rest
Join Us online today for your body transformation, Select your membership plan Sign-Up Today and Stay Connected with Us on Instagram and YouTube for Daily Updates, Offers and Discounts.
Disclaimer:
We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.
Leave A Comment