Free Workout Routines - Women

Beginner – Shed Fat

Celebrity body style: Jennifer Lopez

Monday: Cardio + Toning
• 5 minute Warm up on treadmill
• 10 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Lat pulldowns (view image)
• 3 sets Bicep curls (view image)
• 3 sets Triceps pushdowns with rope (view image)
• 3 sets Dumbbell front raises (view image)

Tuesday: Off

Wednesday: Cardio + Core
• 5 minute warm up
• 10 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Crunches on swiss ball (view image)
• 3 sets Plank (view image)
• 3 sets Bent knee hip raises (view image)

Thursday: Off

Friday: Cardio + Lower Body
• 5 minute Warm up on treadmill
• 10 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Swiss ball squats (view image)
• 3 sets Forward lunges (view image)
• 3 sets Lying Abduction (view image)
• 3 sets Lying leg curls (view image)
Saturday: 30 minutes Brisk walk

Sunday: Off

Intermediate – Weight Loss +Toning

Celebrity body style: Jessica Simpson

Monday: Cardio + Toning
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Lat pull downs (view image)
• 3 sets Incline Dumbbell press (view image)
• 3 sets Triceps kickbacks on bench (view image)
• 3 sets Bicep curls on cable machine (view image)
• 3 sets Dumbbell lateral raises (view image)

Tuesday: Off

Wednesday: Cardio + Core
• 5 minute warm up
• 20 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Back extension (view image)
• 3 sets Bicycle crunches (view image)
• 3 sets Straight leg raises on bench (view image)

Thursday: 20 minutes Stationary Bike

Friday: Cardio + Lower Body
• 5 minute Warm up on treadmill
• 10 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Swiss Ball Squats (view image)
• 3 sets Lateral lunges (view image)
• 3 sets Bridges (view image)
• 3 sets Seated Calf raises (view image)

Saturday: 20 minutes Stationary Bike

Sunday: Off

Advanced - Define and Strength

Celebrity body style: Angelina Jolie/Janet Jackson

Monday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down

Tuesday: Toning Upper Body
• 8 minute Warm up on treadmill
• 3 sets Lat pulldowns (view image)
• 3 sets Dumbbell front raises (view image)
• 3 sets Bicep curls (view image)
• 3 sets Triceps pushdowns with rope (view image)
• 3 sets Dumbbell lateral raises (view image)
• 10 minute Cool down on treadmill

Wednesday: off

Thursday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down on treadmill

Friday: Toning Lower Body
• 10 minute Warm up on treadmill
• 3 sets Squats on Bosu ball (view image)
• 3 sets Dumbbell lunges (view image)
• 3 sets Seated Calf raises (view image)
• 3 sets Kneeling arm and alternating leg kicks (view image)
• 3 sets hamstring curl with ball (view image)
• 5 minute Cool down on treadmill

Saturday: Core
• 3 sets Plank on swiss ball (view image)
• 3 sets Kneeling rollout with ball (view image)
• 3 sets crunches on Swiss ball (view image)
• 3 sets Plank with alternating legs (view image)
• 3 sets Reverse crunches (view image)
• 3 sets Back extensions (view image)

Sunday: Off

Tags: angelina jolie, exercise plan women, Free Celebrity workouts, Free Workout Routines, Free Workout Routines women, janet jackson workout, jessica simpson workout, workout plan

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