Full body workout gym female. Women’s 3 Day Beginner Full Body Workout Routine.

Equipment needed: dumbbells (or two water bottles) Time: 30 minutes. Oct 29, 2019 · Squat down as if sitting back in a chair, keeping the emphasis in your heels. Follow along with this 20 minute total body TONING AND STRENGTHENING workout AT HOME ! We are using a set of DUMBBELLS for this workout, but you can use anyt Perform: 10 reps each leg. How to perform the full-body workout: Perform the first two exercises back to back without rest. Try These Strength Exercises Two Different Ways 1. 3 – 5 sets of: Full Body Workouts. Do 15 reps on each side. Nov 9, 2022 · The Workouts. Arms are next, divided into triceps, biceps, and forearms. So, for example, you'd perform a set of the push-ups, rest for 30-45 seconds, then go right into a set of the inverted row, rest for 30-45 seconds, and then go back to the push-ups and repeat. Squats target the large muscles of the lower body. We follow our lower body Leg Day with an upper body focus, Shoulder Day. And if they aren't, they should be! The 6 best gym machines are: Leg Press. You can perform the next move in this full-body gym workout on a bench or freestanding, as shown. Set 3: 100 pounds x 8 reps. 30-minute, no-equipment circuit. Mar 18, 2023 · Workout 2 – Shoulder Focus Day. T-Bar Row. Side squat to overhead press. Whether you are new to exercise or you workout regularly, our 30 minute daily core classes cater for all! Our instructors hold our core classes every morning, afternoon and evening so you can work out when it suits you. Feb 28, 2022 · Learn the moves: Your 15-minute workout. Dumbbell lateral raise – 4 x 12-15 reps (rest for 2-3 minutes after each superset) C1. Set 2 - 80% x 5 reps. Cardio. DAY 1: Upper-body Circuit, Abs. What do Mar 19, 2020 · Assisted pistol squat: 3 sets each side. Set 2: 100 pounds x 8 reps. 03 of 09. Don't allow your knees to extend beyond your toes. The goal is to help you develop lean and functional muscle tone through foundational lifts. Set 1: 105 pounds x 7 reps. Perform six reps for each of the exercises. Bring the kettlebell back through your legs and thrust your hips forward to swing it out and up to shoulder height. Perform each exercise for 20 seconds, followed by a 10-second rest. Leg-Arm Day drills down on glutes and legs, and tosses in the arm work since it’s overall less taxing. Even hardcore barbell lifters will sometimes include machines in a workout - take a look at Chris Bumstead's workout plan as an example. Apr 22, 2020 · 2/ Sculpt It | Krissy Cela. Warm-Up. Brace abs and slowly lift left leg a couple of feet. The 4-day upper lower workout split divides your weekly workouts into upper- and lower-body workouts. You can replace some exercises for the chest, triceps, and calves in the following weeks of 3 day gym workout schedule. Calorie Intake: 20 or 30% more. Home Workout #7: Attack of the Angry Birds. Aug 15, 2019 · Muscle & Strength’s Women’s Fat Loss Program. So if you are using 200 pounds as your working weight for sets 3, 4 and 5, your workout would look like this: Set 1 - 120 pounds (60%) x 5 reps. Planks. Stand with feet hip-width apart. 15 Second Plank. The aim is to achieve rounded hips, toned shoulders, and a slender waist. Sets 3-5 - 100% (working weight) x 5 reps. Good Morning – This will benefit the glutes as well as the hamstrings and lower back. Jun 12, 2024 · 10 Walking lunges (each leg). Just play the video and follow the exercises. Hold a medium-weight dumbbell in your right hand and step Jan 5, 2023 · 30 seconds. 45. The name of the game here is to transform you into a strong and lean woman. Training Days: 3 Days. Engage core to maintain balance. Get ready for the toughest workout of the week. Goal: Set 1: 100 pounds x 8 reps. Can be done with dumbbells as an overhead tricep extensions or on the tricep extension machine. This routine will work every major muscle group each session and is designed to improve your strength and build muscle mass. Suggested Equipment: Bodyweight, 6-pound weights, 10-pound weights Time: 20 minutes per day On each of the strength-training days, choose one of the two workout routines provided May 10, 2024 · Push-Pull Leg Split. From beginners to experienced lifters, our database of free, full body workouts is designed to offer a variety of programs to help meet you where you are on your fitness journey. No. Jun 15, 2022 · 10 best total-body exercises proper form. Day 3 is thighs and shoulders, with abs done every workout and calves on Days 2 and 3. Keep the weight on the lighter side and execute more reps so Mar 20, 2024 · Hold, engage your lower body for 5-10 seconds, and return to all fours. Lie down on the floor with your feet flat and a pair of dumbbells in your hands. Feb 16, 2023 · Tones your shoulders and arms. Keep your torso and upper arms still to avoid moving load away from the triceps. Squat- 4 sets of 10 reps. The following workout will give you 10 excellent exercises that women over 50 can concentrate on during their workouts. Bring right hand No equipment needed for this full-body toning workout from Katie Dunlop of Love Sweat Fitness. This would be more optimal for the larger portion of recreational lifters. Press into your hands and heels as you lift your chest, torso, and legs from Sep 12, 2023 · How Many Days A Week Should I Workout To Build Muscle As A Female? As a woman, you’ll want to do three full body workouts per week for optimal muscle gain. May 12, 2024 · The Best Gym Machines & Exercises. Enhance your butt and legs. Try air squats, side step squats, sumo squats, jump squats, and even weighted squats. Apr 1, 2021 · Here is the set up: Set 1 - 60% x 5 reps. As you may have guessed, the bro split probably isn't an excellent choice for most women (and most men*). ly/36ZAKANThis is a complete ful How to: Start lying on back with legs bent, feet flat on floor, and arms by sides. Note: These are sample exercises; feel free to mix in your favorites for each body part from week to week. Squat press. Glute Ham Developer. Cardio 3. Resting on balls of feet, rotate right arm up towards the ceiling, opening up the chest. . Hit this day hard. Jun 7, 2024 · The Best Full Body Workout Plan. But stay tuned for Day 4 when we torch the glute muscles. Build functional and feminine curves. If you’re new to total body training, then just start with the A exercise routine. DAY 5: Lower-body Circuit. Start. Workout 5. Standing Calf Raises. DAY 7: Rest. Exercises 2A through 2D are done as a complex, so choose one pair of dumbbells and use them for each move. 5 gram per pound of body weight. 75-85% of 1RM). 10 Dumbbell rows (use a milk jug or other weight). The upper/lower body split is a popular training protocol, while some choose to isolate their quad and hamstring workouts. Real talk: If I could wear this bodysuit every day, I would. To round the hips and firm the glutes, exercises like squats, lunges, and glute bridges are Jun 10, 2015 · Bend at the waist, keeping the back flat and the abs engaged. DAY 3: Cardio, Abs. Forearms are featured with arms on this focus day only. Traveling will get you out of your normal routine. To unlock the transformative effects of a strong core, we asked personal trainer and menopause fitness expert Kate Row-Ham to share her preferred core exercises for women. Rest (Secs) Push-Up. Women’s 3 Day Beginner Full Body Workout Routine. GIF by Dima Bazak. Dumbbell hammer curl to overhead press – 4 x 10-15 reps (rest for 2-3 minutes after each superset) Alternate between workout 1 and 2 for you chosen weekly frequency. Begin in plank with forearms on floor and hands clasped, forming a straight line from head to heels. Instructions: After performing Jan 31, 2019 · You need a short, sharp and effective program that melts fat, sculpts lean curves and enhances your femininity…. By alternating upper and lower-body moves in supersets — alternating sets of two different exercises with no rest in between — you'll keep your heart rate elevated and maximize calorie burn while working every muscle in your body. Day 1 focuses on back, biceps, and forearms. Powerful Yoga Workout for Strength & Flexibility. This workout has five exercises that you'll perform for 30 seconds and follow with a 20-second rest before moving onto the FREE 30-DAY TOTAL BODY WORKOUT PLAN (DOWNLOAD NOW) Build muscle at home with NO equipment. Dec 15, 2021 · Full body workout for fat loss & building muscle! Get Four Sigmatic adaptogens 15% off with code 'fitandnerdy' ⌲ https://bit. Your arms and wrists should be straight, with a slight bend at the elbows. After those 2–3 days, your muscles will be (mostly) repaired, and you should be ready for another workout. So, you will train with weights first, then do cardio after. Tuesday: 30 to 60 minutes of moderate cardio, such as the Cardio Endurance Workout. Cable Pushdown. For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Rest. Day 30: Active Rest Day Or Light Bodyweight-Only Workout. This one will begin with two different glute exercises. The workout itself targets your lower body three times a week with a strong focus on May 28, 2024 · Monday: 15 minutes of HIIT, alternating 30 seconds of sprints with 1 minute of walking for 15 minutes. Upper Body 9 (15 min elliptical to start + 15 min walk on incline to finish)) + abs 4. In Week 3, add in the Tabata 2 circuit—Choose The routine is simple and adjustable depending on what’s available at your local gym. Check out one of our most popular programs to get started: 3 Day Full Body Dumbbell Apr 29, 2020 · Try this workout two or three times per week to build full-body strength and boost your cardio. I’ve created two full body barbell workout routines, A and B. Less risk of injury. Side Plank with Dip (right) 20 seconds on, 10 seconds off. 5 min. And that’s what you’ll get in this 6-week women’s workout plan. 12 intervals of 30 seconds of high intensity and 1 minutes of low intensity. Enter your details to get the workout sent directly to your inbox! Get Your Workout. DAY 4: Upper-body Circuit, Abs. Typically, you do 2 upper-body workouts and 2 lower-body workouts per week for a total of 4 weight training days a week. Jun 12, 2024 · Home Workout #6: The 20-Min Hotel Routine. Single-arm hinge and swing. This workout program includes lifting three times a week (alternate day). Important Points. On the fifth set I strip the bar down to my 55 percent of my one rep max (this exercise starting weight) and go until failure. Weight progression will be highly individualized. For more amazing workouts, check out Love Sweat Fitness's YouT Nov 25, 2021 · Pull your body up towards the bar. Engage abs, squeeze glutes, press into heels, and raise hips toward the ceiling until body forms one line from May 8, 2022 · 1-2 min. No matter what your workout routine looks like, the most important thing is to get your body moving regularly. Feb 27, 2018 · In this 3-day workout plan we give you all the tools to tone up, drop body fat and build your confidence in the weights room. Jun 13, 2020 · 23 minute interval session: sprints, bike or other favorite mode: 2 Minute Warm-Up. We're about to cover the best 3 workout splits for women. The one session will take around 45 minutes to one hour to complete. Mar 27, 2024 · You can perform full body workouts between 1 and 4 times per week, although we recommend using a split routine if you train 4 or more times per week. Perform each exercise in a controlled manner with proper form. Pause at the bottom for a beat, then return back to the top of the movement. Tone up your abs, arms and shoulders without bulking up. Pull the elbows up to the torso. Routine Duration: 8 Weeks. Curl the weights to chest level, arms bent at 90 degrees. Train three days this first week, performing just one exercise per bodypart in each session. On “upper days,” you train all the muscles in your upper body, including Shop Cira Nutrition here: https://glnk. DAY 6: Cardio, Abs. Hot take: many aspiring lifters—men and women alike—should only be using one of two training "splits": total-body workouts, or upper/lower splits where you train upper body one day and lower body the next. Going on brisk walks throughout the week. Day 2 is chest and triceps. Protein Intake: 1g of protein per pound of body weight. Jan 31, 2019 · Lat pulldown – 4 x 8-15 reps. Shift your Each cycle should include eight rounds of work (20 seconds) and recovery (10 seconds). Works: Quads, glutes, hamstrings, core, shoulders biceps. These 6 workouts should be a nice change of pace and will help you continue to build lean muscle even though you’re not home. Single-arm clean and press. Deadlift row. Immediately step right foot backward and bend both knees into reverse lunge. So you’ll do one set of 1A, rest, then one set of 1B, rest again, and repeat until all sets are complete. This is a 3-day full-body workout plan to use at the gym. io/0y5n/naomi10% Discount Code: "NAOMI"Hey, babes!Today, we'll be doing a 30-minute full body workout that will target Full-Body Workout 2. This 12 week program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program. Oct 4, 2021 · Lateral Raises: 3×10-15. 3 minute cool-down. And you might have even taken part in a strength training Mar 8, 2024 · Beginners on this program will do four cardio sessions a week for 20-30 minutes per session at the Zone 2 pace. C2. Barbell shoulder press-3 sets of 8-10 reps. You might have a basic idea on how to use weights to improve your figure already. Feb 8, 2021 · 26-minute HIIT workout with Alice Liveing. Home Workout #8: High-Intensity Interval Training. Jan 14, 2017 · Get fit and healthy with this 20-minute full body workout for women at home. May 19, 2024 · Strength training is a pretty good deal. Separate workouts by pushing, pulling, and legs. cool down after this full-body circuit workout. The first one is going to help you get stronger while the other will maximize the mind-muscle connection. 4. Repeat on the other side. 3 or 6. During your rest periods, rather than slumping over the machine or sitting down on the bench, you’ll be moving to a jump rope, stationary bike, or any piece of cardio equipment available to you. Drive your heels into the ground, exhale and push the bar back up. Those reps are grouped together and called a set. Consider the following lower-body workout routine for women over 40: 3 – 5 sets of: 10 – 20 dumbbell box (or chair) step-ups. Check out my ne Apr 15, 2024 · Strength training workouts: The strength workouts included in this four-week workout routine for women are short (only four exercises each) but intense. Use the momentum from your hips and legs, not your arms or back. This workout consists of four unique circuits compromised of three Jun 29, 2023 · The Ultimate 10-Week Full Body Workout Plan for Females. This 3-month weight-lifting plan for women is designed to enhance feminine curves by building strength and toning key areas. Workout 3 – Arms Focus Day. The legs get a bit of a breather during this workout. While keeping the left leg straight, shift your weight over your right heel and sit your hips back until your right thigh is Push your hips backward and keep your torso upright. Join us for a 25 Minute Flow. Perform the first exercise as straight sets. Full body workouts train all muscle groups in a single workout. lowering into a lunge. Feb 7, 2023 · 1. Make sure you separate each training session with at least one rest day. This 28-minutes full-body HIIT session by the Tone & Sculpt creator will get your blood pumping. Depending on the instructor and goal—distance, speed, etc. May 26, 2021 · Muscle & Strength’s Women's Workout. Jun 8, 2024 · Superset 2, Exercise 2: Single-Arm Row. We turned this bodyweight workout into a fun infographic because that’s how we roll around here: Jump to the “ Best Bodyweight Exercises ” section for a full breakdown of each movement. 5. Triceps. Rest 90 seconds and repeat. Triceps Pushdown Machine. Press ups – 3x 8-10 reps. Apr 16, 2021 · If you don't already use the Nike Run Club app, get on it! It's part podcast, part training. —there's a different coach guiding you This full body workout for women over 50 is easy on the body and helps to strengthen bones and muscles. Machine Preacher Curl. This doesn’t mean you need to completely stop everything while on the road. Follow along with this 20 minute total body TONING AND STRENGTHENING workout AT HOME ! We are using a set of DUMBBELLS for this workout, but you can use anyt 8 Week Beginner Workout for Women. Lift the bar off the rack and lower it down to your chest whilst inhaling. As the name suggests, the pushing exercises involve pressing weights away from your body, for example, the bench press, overhead triceps extension Dec 23, 2020 · Squats. This allows you to recover faster and train each body part more frequently. Warm up: 5min warm up before you begin your workout. squat position. 2. 3. Hamstring leg curls: 4 sets. Instructions: Increase the load after each set of every exercise. The split is 3 days on, 1 day off/2 days on, 1 day off—an old-school standard for an average of five training days Oct 16, 2019 · Hold a dumbbell in each hand, arms bent, palms facing one another. 3 full body days is better. Triceps dips – 4 x 6-10 reps. Your eyes should be under the bar, in terms of the positioning of the bench in the rack. For an instant heart-rate elevator, add alternating jump lunges into your 30-minute gym workout. If you can’t do full press ups, perform kneeling push ups or incline push ups. Rest: 60 or 150 sec between sets. 1. 20 seconds x 2 sets. Bro/Classic Bodybuilding Split. Feb 7, 2023 · The gym machine workout plan below uses sets and reps to order the session. Squats. Muscles Groups Targeted: Abdominals and Low Back . Clear the bar with your chin and lower back down gently for one repetition. Holding that position, straighten the arms and squeeze the triceps muscles. Squat. 30 Jumping jacks. Was this page helpful? This simple full-body circuit workout is the perfect strength routine for at home or at the gym. You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Feb 14, 2024 · Hitting the gym for 30 minutes, 5 days a week. Don’t go super-heavy on it. Get our Fit Mother 30-Day Fat Loss Program here → http The Lean Mass-15 routine divides body-part training over three days. Mar 7, 2022 · Big lifts are stronger and safer with a quality lifting belt. T-bar row- 3 sets of 8-10 reps. Squeeze your glutes at the top. As a beginner, the weight used for each exercise doesn’t create as much stress as it would when using heavier weights at a more advanced level. Cardio 5. Mar 7, 2022 · Here are my go-to glute workouts to build a bigger butt and a full lower body. Gym exercises can be broken into two main categories — push and pull. Biceps. We also have a selection of pop-up classes which will be new each week, including yoga, pilates, boxercise and so much more! May 26, 2023 · Everything from full-body stability and better posture to athletic performance and being able to breathe optimally relies on core stability. Working Set. For this second trimester workout, begin standing tall, holding a dumbbell in each hand and palms resting against the front of your thighs. Home Workout #9: Train like Batman. You will perform these sessions after your weight training. PLUS 1 minute of jogging in place between sets. Follow Simple Lifting Schedules. 17. Start with Tabata 1, performing all eight moves in the circuit once through for the 20-second work cycle (four minutes total), then take two minutes of rest. Your goal, however, should be to move up in weight on at least one set of each exercise you perform each week. So let’s get started. Repeat on the left side. Face Pulls: 3×10-15. 10-Minute AMRAP Workout (As Many Rounds as Possible Workout) – Set a timer for 10 Minutes. Three minutes rest between sets of 5 (make each rep full stop, reset, and pick it up again). 15, 15, 15. Leg Day hits the quads and hamstrings with a healthy dose of glutes. Apr 23, 2022 · I've combined two of my favourite workouts to give you a fiery full-body gym session with a particular focus on upper body strength! 🔥Sometimes when I can c Apr 24, 2023 · Day 1 – Legs, Arms. Switch sides; repeat. Cable Machine. Alternate sets of the bench press and seated cable row. Follow up with the Total Body Dumbbell Workout. 1-2 min. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. Push-up plank and single-arm row. Use light weight and higher reps at the beginning of the workout to help enhance blood flow to muscles and burn more calories as you train. You can even try holding a large bottle of detergent to get some added resistance with your squats Directions. After completing one round, take a short break and repeat for 2 to 3 rounds. Plenty of women have gone booty-crazy and do full glute-only workouts. 6 + 7 rest. Then, move on to the next three exercises and perform them without rest. weight heavy enough. B2. Jan 22, 2021 · Begin by lying on your stomach with your legs extended. No equipment needed. failure. Try to keep rest periods between 30-60 seconds after each set and in between exercises. Set 3: 105 pounds x 5 reps. However, the joints and levers found in gym machines can guide you through the Sep 7, 2022 · C. Fat Intake: 0. Beginners, both men and women, typically respond well to full body training. Each day in the workout is designed to target all your major muscle groups, including your chest, back, shoulders, arms, legs and core. 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. May 12, 2015 · Lower Body (15 min elliptical to start + 15 min walk on incline to finish) + abs 2. Lower them back to chest level, pause for a moment and then repeat. Lower and repeat. Set 2 - 160 pounds (80%) x 5 reps. Feb 1, 2023 · Instructions: Lie on a flat bench holding a barbell with your hands shoulder width apart. Day 1: Workout A. How many days a week should I work out to build muscle? A minimum of 2 days of full body training with progressive overload is needed to build muscle. We don't recommend doing the same exercises on each day. Incline dumbbell bench press- 3 sets of 10 reps + 1 drop set. A 3-day full body workout routine allows you to target every muscle group efficiently and help achieve decent results. For most though, it would be recommended to perform full body workouts 3-4 times per week. The problem with most jumpsuits is that you need to feel fan-freaking-tastic to rock them unselfconsciously—you can’t rely on high-waisted tights and a flowy tank to hide your mid-afternoon bloat. Strength training at home or at the gym 2 days a week. DAY 2: Lower-body Circuit. Press through right heel to stand. To make it harder, place hands on Bosu, round-side down. Home Workout #10: The PLP Progression. The goal is to increase the amount of calories you burn by performing exercises that require multiple muscle groups to help complete the exercise. Do 10 reps. Start your week with 45 minutes of varied-intensity cardio training. The fourth set I reduce the weight by 10 pounds total and perform 5 reps. Stand with feet about Dec 13, 2017 · Rest periods should be limited while performing this full body routine. Raise your right arm straight in front of you to shoulder height, then return to start position. The use of free weights tends to require instruction and training to master proper form. Day 1. Jun 3, 2024 · Add more power to your resistance-training routine with these quick compound moves using dumbbells to get a dynamic full-body workout at home. The different exercise and rep ranges will switch up the muscle-building stimulus. Build muscle and burn calories ALL DAY LONG with this 30-Minute Workout: FULL BODY STRENGTH TRAINING FOR WOMEN! 🔥 💪 One of our most popular workouts on the Mar 20, 2020 · How to: Start in elbow plank position, shoulders over elbows and feet hip-width apart. 20 minutes is the minimum, but if you have time to do 30, then you should. Bench press- 4 sets of 8-10 reps. Standing Calf Raises: 4×6-10. Set 2: 105 pounds x 6 reps. Build Your Best Butt Workout. Perform the remaining exercises as normal straight sets. Complete a total of 10 repetitions of each exercise May 13, 2023 · The push-pull workout split for women is the perfect middle ground between full-body workouts and upper-lower body workouts. 4 of 9. Use a load that allows you to complete your reps on your weakest exercise in the series. If you feel discomfort in your back, bend your knees or prop one knee on a bench and do this move one arm at a time. After the superman row, rest for 45-60 seconds and then repeat the sequence a total of three times through. Keep your chest up, engage abs and glutes, and hinge your hips back into a squat. The reps (short for repetitions) are the number of times you should perform an exercise before taking a break. There are many ways to train legs. Full Body 2x instead of 3x sets on the other days 15 min elliptical to start + foam rolling and more stretching than the other days. Each workout will stimulate muscle growth for the next 2–3 days. For just 20 to 30 minutes a day, you can see big changes in your body's age. Bonus No-Equipment Workout: The Playground Circuit. Complete all 10 exercises in sequence with no rest between them. Leg extension or Lying leg curl- 3 sets of 10 reps + 1 drop set. Seamless Full-Length Bodysuit by Tory Sport. Thursday: Repeat the total body dumbbell workout. MAIN LIFT - Deadlift Warm up to 3 sets of 5 reps (approx. Women’s 4-day Workout Split: Upper Lower. Several exercises are going to include single-leg moves or stability ball moves Aug 15, 2019 · On the third set, I add 5 lbs to each side and perform 3 reps. Nov 28, 2023 · Tricep extensions – 3x 10-12 reps. Restart the timer and repeat the circuit twice more. Session 1: Week 4: Four-day split: Full body; Week 1: Whole in One. To Jul 24, 2020 · Want to reach your goals faster??Apply to my 1:1 coaching and let's work together to take your fitness journey to the next level!Tell me more about your goal 15. Hitting the gym for 50 minutes, 3 days a week. As you can see, in workout four, once you’re able to do 8 reps in all 3 sets, you add weight in the fifth workout and repeat the cycle. Place your palms on the floor directly under your shoulders. Jul 9, 2019 · 10 min General warm up (easy pace elliptical, rower, bike) 2 sets of: 10 reps bodyweight squats with a band and 10 kb Romanian deadlifts. Keep your elbows tucked into your sides and press the weights up until your arms are straight. Training Level: Beginner. The rest time between each set is about 1-2 minutes. The structure for all the exercises in this workout is three sets and 10-15 reps, resting for 60-90 seconds 5 days ago · 20 seconds on, 10 seconds off. Open the hips, the shoulders, and tap into your core strength. 3 – 5 sets of: 1 minute of walking dumbbell lunges (pictured on the left) PLUS 1 minute of rope jumping between sets. 3 Month Body Transformation Workout Routine For Women. Squat-curl-press. Separate workouts by specific body parts. View full post on Youtube. Per Bernal. Squeeze at top, then lower to start and repeat. Bulgarian split squat 3 sets each side. Lat Pulldown or Seated Row. sp je mx ac st oo to sl ak yh