Howdy Friends! Looking for full body Toning or weight loss then follow this best women’s community gym workout routine for weight loss, fat loss and full body toning. It’s also best workout plan to build endurance.
Always use weight which you can handle without support and try to go for maximum repetition if you wants to improve fast. You must follow this workout plan for 4 weeks for good results.
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.
Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout. It is also advisable to start with light-weight 15 to 25 reps, 1 min rest and 2-3 sets of your first exercise and consider it as your part of the warm-up.
Women’s Community Gym Workout Routine For Weight Loss and Toning!
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Upper Body
Sets 3 Reps 8 Rest 1 Min
Exercises:
1. Seated Machine Chest Press
2. Supported Dumbbell Shoulder Press
3. Lat Pulldown Machine
4. Cable Pushdown
5. Standing Biceps Cable Curl
6. Double Crunches
7. Opposite Arm and Leg Raise
8. Swimming Exercise
Day 2 Tuesday: Lower Body
Sets 3 Reps 8 Rest 1 Min
Exercises:
1. Body Weight Bench Squat
Sets 1 Reps 5 Rest 1 Min
2. Seated Leg Press
Sets 1 Reps 5 Rest 1 Min
3. Leg Extension
4. Seated Leg Curl
5. Standing Calf raise with dumbbell
6. Glute Bridge
7. Body weight Plank Hold
8. Hyperextension
Day 3 Wednesday: Rest or Cardio
Cardio:
15–25 minutes cardio low to moderate level on any cardiovascular machine like a treadmill, recumbent bike, stepper, cross trainer, rowing machine, etc. You can do switch between equipment as well, like a 5-minute treadmill first, a 3-minute cross-trainer, and a 5-minute cycle.
Day 4 Thursday: Upper Body
Sets 3 Reps 8 Rest 1 Min
Exercises:
1. Seated Machine Chest Press
2. Supported Dumbbell Shoulder Press
3. Lat Pulldown Machine
4. Cable Pushdown
5. Standing Biceps Cable Curl
6. Double Crunches
7. Opposite Arm and Leg Raise
8. Swimming Exercise
Day 5 Friday: Rest or Cardio
Cardio:
15–25 minutes cardio low to moderate level on any cardiovascular machine like a treadmill, recumbent bike, stepper, cross trainer, rowing machine, etc. You can do switch between equipment as well, like a 5-minute treadmill first, a 3-minute cross-trainer, and a 5-minute cycle.
Day 6 Saturday: Lower Body
Sets 3 Reps 8 Rest 1 Min
Exercises:
1. Body Weight Bench Squat
Sets 1 Reps 5 Rest 1 Min
2. Seated Leg Press
Sets 1 Reps 5 Rest 1 Min
3. Leg Extension
4. Seated Leg Curl
5. Standing Calf raise with dumbbell
6. Glute Bridge
7. Body weight Plank Hold
8. Hyperextension
Day 7 Sunday: Rest
Sunday – Rest For Recovery
Rest helps to speed up the recovery and Gain the body strength in any physical activity.
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.
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