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Fat Blasting Women's Beginner Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings

Workout Summary

Ladies, are you looking for a Women's Beginner Workout Plan that helps you burn fat quickly and efficiently? Are you a busy mom who needs a workout that gives results in as little time as possible? Or maybe you have a career and social activities that compete for your time. Jump On BoardNo m... more

Ladies, are you looking for a Women's Beginner Workout Plan that helps you burn fat quickly and efficiently?

Are you a busy mom who needs a workout that gives results in as little time as possible? Or maybe you have a career and social activities that compete for your time.

Jump On Board

No matter what stage of life you are in, this Fat Blasting Women's Beginner Workout Plan will get you in top shape efficiently. What woman couldn't use a little extra strength and energy to be able to carry around a heavy briefcase of paperwork or juggle a cart load of groceries and a screaming toddler?

Designed for Women in Mind

This Fat Blasting Women's Beginner Workout is specially designed just for women, giving you exercises targeted at toning up the areas that are most important and promoting women health.

This workout for women consists of three weekly workouts, each targeting different areas of the body so that you allow muscles to rest properly between workouts. Areas targeted with these specially designed women exercises include chest, triceps, abs, legs, shoulders, biceps, back and obliques.

Only One Month Away from Fabulous

This 30 day women's workout program is for all women and can be tailored to fit your needs. If you are a bit above the beginner level, add in some extra sets to help out your trouble areas and do some extra cardio to blast away the fat.

On the other hand, if you haven't seen the inside of a gym since your college days, start slowly and work up to doing the full program as you are able.

Incorporate Cardio

To further enhance your results use your days off of the Fat Blasting Women's Beginner Workout Plan to do some cardio such as walking, jogging, swimming or roller-blading to burn more calories.

The more calories you burn, the less fat you will have covering your newly toned muscles! Begin this great women's workout today and burn the fat.

Protein is Key

In order to keep up your energy levels, for following this women's workout plan and also the daily routines of life, make sure to eat plenty of protein.

Lean meats, nuts, beans, and soy are your best choices. Enjoy some peanut butter and a banana after a workout to refuel your body and complete your day with energy to spare.

Time to Commit!

Just imagine how much you could change your body in four weeks if you commit to this women's workout.

Combined with balanced diet high in protein and low in sugar, one month is enough time to drop at least one dress size! If you are ready to starting burning fat and losing weight, grab your copy of the Women's Beginner Workout Plan and get started today!

Fat Blasting Women's Beginner Workout Plan

Fat Blasting Women's Beginner Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings

Fat Blasting Women's Beginner Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings

Workout Summary

Ladies, are you looking for a Women's Beginner Workout Plan that helps you burn fat quickly and efficiently? Are you a busy mom who needs a workout that gives results in as little time as possible? Or maybe you have a career and social activities that compete for your time. Jump On BoardNo m... more

Ladies, are you looking for a Women's Beginner Workout Plan that helps you burn fat quickly and efficiently?

Are you a busy mom who needs a workout that gives results in as little time as possible? Or maybe you have a career and social activities that compete for your time.

Jump On Board

No matter what stage of life you are in, this Fat Blasting Women's Beginner Workout Plan will get you in top shape efficiently. What woman couldn't use a little extra strength and energy to be able to carry around a heavy briefcase of paperwork or juggle a cart load of groceries and a screaming toddler?

Designed for Women in Mind

This Fat Blasting Women's Beginner Workout is specially designed just for women, giving you exercises targeted at toning up the areas that are most important and promoting women health.

This workout for women consists of three weekly workouts, each targeting different areas of the body so that you allow muscles to rest properly between workouts. Areas targeted with these specially designed women exercises include chest, triceps, abs, legs, shoulders, biceps, back and obliques.

Only One Month Away from Fabulous

This 30 day women's workout program is for all women and can be tailored to fit your needs. If you are a bit above the beginner level, add in some extra sets to help out your trouble areas and do some extra cardio to blast away the fat.

On the other hand, if you haven't seen the inside of a gym since your college days, start slowly and work up to doing the full program as you are able.

Incorporate Cardio

To further enhance your results use your days off of the Fat Blasting Women's Beginner Workout Plan to do some cardio such as walking, jogging, swimming or roller-blading to burn more calories.

The more calories you burn, the less fat you will have covering your newly toned muscles! Begin this great women's workout today and burn the fat.

Protein is Key

In order to keep up your energy levels, for following this women's workout plan and also the daily routines of life, make sure to eat plenty of protein.

Lean meats, nuts, beans, and soy are your best choices. Enjoy some peanut butter and a banana after a workout to refuel your body and complete your day with energy to spare.

Time to Commit!

Just imagine how much you could change your body in four weeks if you commit to this women's workout.

Combined with balanced diet high in protein and low in sugar, one month is enough time to drop at least one dress size! If you are ready to starting burning fat and losing weight, grab your copy of the Women's Beginner Workout Plan and get started today!

Workout Goals

  • Improve Cardio
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Exercise Mat
  • Flat Bench
  • Fitness Ball
  • Barbell
  • Military Press Bench
Show All
  • Day 1
  • Day 2
  • Day 3
Fat Blasting Women's Beginner Chest, Triceps, & Abs Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 8 reps
3 8 --:--
Default
Chest / Expert
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps
3 12 --:--
Default
Triceps / Beginner
3 sets, 12 reps
3 12 -- --:--
Default
Triceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps
3 15 --:--
Default
Abs / Beginner
3 sets, 15 reps, 00:30 rest
3 15 00:30
Default
Quads / Beginner
1 sets, 00:12:00
1 -- 00:12:00 --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In order to achieve optimal results in the Fat Blasting Women's Beginner Workout, make sure you really push yourself while executing great form. You want to experience a great workout that raises your heart rate. Supersets are incorporated to help raise your hear rate and burn fat.

The high sets/reps throughout the women's beginner exercise rotations will facilitate to great fat loss and super toning. Make sure you try and finish the exercises in the shortest time possible. When you start progressing, you could insert more supersets for a more intense workout. Always be looking for ways to get more fit and dominate these rotations for the ultimate workout!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Forearms secondary Quads primary Obliques primary Biceps primary Chest primary Shoulders primary Abs primary Triceps primary Lats primary Middle back primary Calves primary Muscles diagram
Fat Blasting Women's Beginner Back, Biceps, & Obliques Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 12 reps
3 12 -- --:--
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 12 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 20 reps
3 20 --:--
Default
Obliques / Beginner
3 sets, 00:00:30
3 00:00:30 --:--
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 15 01:00
Default
Calves / Beginner
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

Be sure to select a weight that you can perform the prescribed reps and sets without being able to do any extra. Push yourself and you will see great results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Forearms secondary Quads primary Obliques primary Biceps primary Chest primary Shoulders primary Abs primary Triceps primary Lats primary Middle back primary Calves primary Muscles diagram
Fat Blasting Women's Beginner Legs & Shoulders Workout
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 12 reps
3 12 -- --:--
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Default
Shoulders / Beginner
3 sets, 15 reps
3 15 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Quads / Beginner
3 sets, 12 reps
3 12 -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Quads / Intermediate
3 sets, 3 reps, 01:00 rest
3 3 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Forearms secondary Quads primary Obliques primary Biceps primary Chest primary Shoulders primary Abs primary Triceps primary Lats primary Middle back primary Calves primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Exercise Mat
  • Flat Bench
  • Fitness Ball
  • Barbell
  • Military Press Bench
Show All

1,266 people started this plan

1 Review

  • OJUNE2
    over 1 year ago
    #

    I am eager to begin and achieve the changes needed

Fat Blasting Women's Beginner Workout Plan

Workout Goals

  • Improve Cardio
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Exercise Mat
  • Flat Bench
  • Fitness Ball
  • Barbell
  • Military Press Bench
Show All

1,266 people started this plan