NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. Others have to put in extra work and dedication to develop strong glutes. Access to Workout Plans; Access to BodyFit App; Store Discounts; SUBSCRIBE. What program should I do once the 10 weeks is up? I wouldn't recommend it unless it was low intensity cardio (like walking). On days you perform a circuit, no rest should be taken until after the circuit is complete. Miss Middleton reveals 10-week plan to getting in shape... from jumping on a trampoline to indoor climbing. If you liked this program and still have more weight loss goals, you can continue performing this workout. Unfortunately, that's going to be a very difficult question to answer. Best part: You only need 20 minutes a day to complete the workouts. Track your workouts, the weight used, and how you feel after each session. Follow this program for 10 weeks and watch your body fat melt away! Complete 10 Week No-Gym Workout Program for Women by Joana No-Gym workout goes for those women who don’t have or think they don’t have time to spend an hour and a half into the gym. If followed correctly, you should start seeing and feeling noticeable improvements on a weekly basis. In reality, hard work with some resistance training balanced with some additional cardio to ramp up your daily calorie expenditure is the best approach. Egg Whites (plus 1 yolk) 4 … I would avoid doing cardio after your lower body workout as your legs will already be exhausted. As mentioned, the specific type of diet you eat doesn’t matter too much. You are welcome! Looking forward to my first session tomorrow. To figure out how many calories you should normally consume, use this bmr calculator. The layout is structured in such a way to maximize the amount of work that can be done each week while allowing full recovery for women. Hope you enjoy the program! Week 11. The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress. //--> Hey Farwah - it is recommended to follow the program as written. If fat loss is your goal, subtract 100 calories from your bmr at a time (3-4 week periods) until you’ve reached your goal. See below a breakdown of exercises. So, think of it as a more advanced approach to women’s specific weight training. Best part? Hi thanks for the workout. First time doing HIIT yesterday and I can dig it. This full-body workout program for women promises to deliver results in just six weeks, so you can feel stronger, stat. Looks really good. Take our FREE 5-part email Fat Loss Course! If too heavy, move down. Day 1: 5K+ Stepping stone (30 minutes) Day 2: 10-minute legs, bums and tums workout Day 3: Stepping stone Day 4: 10-minute full body toning workout Day 5: Stepping stone Day 6: 10-minute firm butt workout Include a rest day. There are better ways to warm up and get pumped for your workouts than performing cardio which may take away from your ability to crush your weight training sets. However, there’s a lot of misinformation out there on how women should diet and work out to achieve this goal. Calorie intake and dietary recommendations will always vary from person to person making it nearly impossible to recommend a specific diet program for you to follow. The extra activity will go a long way and will allow you to spend time with your loved ones. As previously mentioned, this workout was written with intermediate-advanced women trainees in mind. This 4-week weight loss workout plan for women will break it all down for you! 10 week mass building program. What’s next? Get ready to create your dream body with the 10 week no gym home workout plan! 10 squats; 30 seconds plank; 25 crunches ; 10 jumping jacks; 25 lunges; 45 seconds wall sit; … It has a great balance of upper training days and lower training days to help them push more weight than they are normally used to. Editor’s Note: Be sure to share your progress with us! That’s not to say you can’t use this program to lose weight, it’s simply not as ideal. Is this program enough to maintain my strength gains or should I stick to a full body program? My question now is this...we are away for 10 days in a couple of weeks and so I plan to continue the workouts while on holiday in the hotel gym. Here are all my HIIT programs taken from my 12 week home workout plan. Congratulations! You can include ab training into this program if you wish. Week 4: Workout 1 + Daily Cardio. Do you just pick out an exercise for the abs and put it into the program for either upper body or the lower body days? Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program, https://www.muscleandstrength.com/exercises/tricep-kickback.html, https://www.muscleandstrength.com/articles/warming-up-for-dummies, https://www.muscleandstrength.com/articles/how-to-deload, https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout. That is why your training days will be the same during the entire duration of the program. And, if you have any questions or would like specific exercise substitution recommendations, please feel free to leave us a comment in the comments section below! I’m really enjoying this program, but I’m having trouble performing all three sets of the split squat due to instability from an ankle sprain 6 months ago. Lines and paragraphs break automatically. It depends on your goals and what you're hoping to achieve. I'd recommend doing it after if possible. For the chin ups, my recommendation would be band or machine assisted chin ups or eccentric only chinups. 35 jumping jacks 5. Hi, On your strength days, you'll be using roughly 90% of your 1RM. Cable Lateral Raise 3 15 4. vImage.src = 'https://www.muscleandstrength.com/store/js/extjs/resources/images/default/sizer/square.gif?e=' + encodeURIComponent(frm.Email.value) + '&n=' + encodeURIComponent(frm.cd_FIRSTNAME.value); Pick a weight you think you can use for the prescribed reps. Yea, it is a lot. Related extras: Get options for eating out See all the recipes in your meal plan Best Workout For Your Body Type. My recommendations would be to sub in front squats or goblet squats for the reverse hack squat. Cool and thanks for the quick reply! It combines lower rep ranges with higher rep ranges on both upper & lower days to maximize your results! Learn how real people made their transformations! Success! I currently swim twice a week, doing random sets that accumulate to about 1,500 yards per workout. There will also be upper body workouts that will focus on sculpting the muscles of the arms, back, and shoulders. You could also do some bodyweight and band work before lower body workouts to isolate the glutes and hamstrings and get them activated prior to your other lifts. Build muscle, lose fat & stay motivated. Take our FREE 5-part email Muscle Building Course! The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress. If you feel like you're resting to long and you've had enough time to recover, jump back into the next set. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. For those occasions, we’ve got you covered with a 6-week-long, 5-day workout routine. Most trackers still have some shortcomings though when it comes to estimating one's actual calorie needs. Below I've included two of my routines for packing on size and strength. The workout itself will focus predominately on building the muscles of the legs and glutes. Then, it’s time to continue on with your fitness goals. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Join 500,000+ newsletter subscribers! The linchpin: You can't rely on a single pair of dumbbells to get you through a workout… } Pinterest. Or just suck it up and do it, lol? Female Weight Loss; Male Weight Loss; Online Personal Training; Personal Trainer Prices; Locations. 25 crunches 4. isError = true; I have been doing this 10 weeks upper/lower body workouts for women for almost 10 weeks now. Web page addresses and e-mail addresses turn into links automatically. That workout is definitely possible to only take 30 mins. 283 Shares. Want to be a bikini pro? A high percentage of female workouts floating around the Internet are all about building a better back end. Josh is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT), holds a specialization in women’s specific health & fitness (WFS) and a specialization in fitness nutrition (FNS), and has his eyes set on becoming a certified strength and conditioning specialist (CSCS) next. Week 2: Workout 2 + Daily Cardio. Does it matter if I do the Hypertrophy days before my strength days? I have skinny fat on the mid section so my friend has recommended me this workouts. Two days a week will be upper body training days focused on building the muscles of the upper body. Facebook. You could do that for up to 30 minutes if you wish - but it's not necessary given the rest of the program. 10 Week Workout Plan Full Body Circuit Workout Weekly Workout Plans At Home Workout Plan Workout Challenge Burpee Challenge Bikini Body Workout Plan Home Exercise Routines Intense At Home Workout. Would it be possible for you to suggest alternatives for while I’m away? I am very excited to try this once the gym opens up. I'd recommend performing the exercises in the order they're listed. So is it 2-3 minutes after one set or after one completed round (4 sets) I apologize if you have answered this already. Push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and … By the end of the 10 weeks you should notice tighter, slimmer, and stronger muscles and a better body composition than when you began. These are known as compound lifts and will help you burn way more calories than isolation exercises … Most intermediate-advanced women trainees should have no problem recovering from the structure of this workout. That is why some low intensity cardio is recommended, along with glute and core work, on rest days. Hey Cathy - strength workouts are focused on getting stronger and hypertrophy workouts are focused on growing muscle fibers. I've got a moderate amount of belly fat, will this workout regimen help with building strong abdominal muscles to shed that belly weight or should I look to add something on top of this regimen to help lose the belly fat? If neither of those are an option, a pull down variation would be suitable as well. The 6-week workout plan for women. This workout is designed to increase your muscle mass as much as possible in 10 weeks. Q. Our first recommendation would be to take a week to deload and relax from the stress caused by weight training and a calorie deficit. I would still like to get stronger, and maybe a little more muscle definition . I eat about 1500 calories a day, consisting of 95 grams of protein. Feel free to let us know if you have any questions! Working my way through this for the first time this week, so far so great. Congratulations on completing the workout! Leg Extensions 2 - 3 12 - 15 Arms 4. This 4-week workout plan combines cardio interval training with a total-body strength-building program so you can see results in just one month. This is the 10-week plan you need to follow: I'm new to HIIT and having trouble with the 20/10 ratio. This workout can certainly help you create a calorie deficit. You could definitely alter the program in that way to assist with the heavy workload on that particular day. This weight increase doesn’t have to be much, even 1lb weekly increases over time will add up the longer you perform a weight training program. The program will consist of 4 weight training days. Hi Sign up below today to learn and ensure you get the most out of this workout program. The key to being successful with this program is ensuring you hit the majority of the weight training sessions during the week. By reverse leg culs, I assume you mean leg extensions? I always try to go to failure but I want to make sure that I go the way this is laid out. Day 1: Upper Body Focus Exercise Sets Reps 1. var vImage = document.createElement('img'); My body has definitely got stronger. Join 500,000+ newsletter subscribers! 2-3 minutes feels so long. If I have the time, can I do the lower workout on the same day as I do the upper? Would appreciate any advice on how to incorporate cardio into program, I know not to do cardio before weight training but wondered how could still bring it in without counteracting muscle building thanks so much. Results are guaranteed! Sorry I can't be of more help on this one. Would this plan be suitable for me ? Try to keep your workouts in order, but if you miss a day just keep going on schedule and try not to miss any next week! You can also add 5 to 10 minutes of cardio after the first six weeks. 10 Week Upper/Lower Workout Routine for Women Overview. 15 lunges 6. Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. Hi Josh. Dumbbell Incline Bench Press 3 12 3. It's just more complex than that. And it’s the perfect sidekick to weight training as it is low impact by nature and can aid in muscle recovery. My shoulder are wider and i do not look as soft. Women can truly benefit from the increased training frequency that upper/lower workout programs provide. Learn how real people made their transformations! MONTH 1. Note that half of the exercises are cardio, so that you get your juices flowing. This 10 week workout program is perfect for any healthy woman who is looking to lose unwanted body fat through a good weight lifting and cardio program. I prefer to do cardio before, would a low speed on the stair master for 20 min before each work out be okay. Lines and paragraphs break automatically. Yes, absolutely! You can read more about deloads here: https://www.muscleandstrength.com/articles/how-to-deload, If you want to do some workouts to keep routine, I'd recommend utilizing full body workouts such as this one: https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout. So is the last set done to failure on both Strength and Hypertrophy days? I would stick to 2-3 days of cardio per week. (Related: This 30-Minute Total-Body Workout Tones from Head to Toe) The full-body workout program for women is a combination of weighted full-body workouts for women, bodyweight workouts, and flexibility exercises that can help you build muscle and lose weight in the … Week 3: Workout 3 + Daily Cardio. [CDATA[// >