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. 

Getting Toned Female Workout Plan At Home

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: Upper Body
• 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. Wall Push Ups
Trisets:
Bent Knee Push Ups
Trisets:
Dumbbell Floor Chest Press
Sets 4 Reps 12 Rest 1 Min
2. Donkey Kicks
Superset:
Dumbbell Floor Flys
Sets 4 Reps 12 Rest 1 Min
3. Glute Bridge
Superset:
Standing Squat with weights
Sets 3 Reps 12 Rest 1 Min
4. Body Weight Bench Squat
Superset:
Lunges Body Weight Alternating
Sets 3 Reps 12 Rest 1 Min
5. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min

Day 2 Tuesday: Core

Exercises:

1. Fire Hydrant
Sets 4 Reps 12 Rest 1 Min
2. Abs Crunch on Mat
Sets 4 Reps 12 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. Standing Oblique Crunch
Sets 3 Reps 12 Rest 1 Min

Day 3 Wednesday: Upper Body

Exercises:

1. Dumbbell Floor Straight Arm Pull Over
Sets 3 Reps 8 Rest 1 Min
2. Bent Knee Push-Ups
Superset:
Bent Over Two Dumbbell Row !
Sets 4 Reps 5 Rest 1 Min
3. Super Man With Twist
Superset:
Dumbbell Bent Over Wide Row
Sets 3 Reps 5 Rest 1 Min
4. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
5. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
6. Lower Back Strengthening Cobra Stretch
Sets:4 Reps:12 Rest:1 minute

Day 4 Thursday: Lower Body

Exercises:

1. Body Weight Bench Squat
Superset:
Stiff leg hamstring Dead lift with Dumbbell
Sets 4 Reps 5 Rest 1 Min
2. Lunges Body Weight Alternating
Sets 4 Reps 12 Rest 1 Min
3. Squat Jacks
Sets 3 Reps 12 Rest 1 Min
4. One Leg Shoulder Bridge
Sets 3 Reps 12 Rest 1 Min
5. Pop Squat
Superset:
Dumbbell Sumo Squat
Sets 3 Reps 12 Rest 1 Min
6. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min

Day 5 Friday: Core

Exercises:

1. Fire Hydrant
Sets 4 Reps 12 Rest 1 Min
2. Abs Crunch on Mat
Sets 4 Reps 12 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. Standing Oblique Crunch
Sets 3 Reps 12 Rest 1 Min

Day 6 Saturday: Upper Body

Exercises:

1. Bent Knee Push Ups
Superset:
Dumbbell Standing Shoulder Press !
Sets 4 Reps 12 Rest 1 Min
2. Standing Front Two-Dumbbell Raise
Superset:
Dumbbell Shrugs
Sets 4 Reps 12 Rest 1 Min
3. Dumbbell Standing Biceps Curl
Superset:
Dumbbell Standing triceps Extension
Sets 3 Reps 12 Rest 1 Min
4. Alternate Standing Hammer Curl
Superset:
Dumbbell bent over triceps Kick Back
Sets 3 Reps 12 Rest 1 Min
5. Seated dumbbell Wrist Curls
Sets:4 Reps:15 Rest:30 Seconds

Day 7 Sunday: Rest

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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.