Free Female Gym Workout
This is a simple but effective gym workout for women.
I believe in keeping things as simple as possible. Your program does not always have to be complicated to be effective.
That is the problem with a lot of social media fitness advice, people make things way too complicated just for novelty. But it does not have to be. The simpler the program is, the bigger chance there is that you can adhere to it long term. Enough waffle for now, please read the rest of the introduction and try out the program!
You can repeat this workout a few times a week. You should have at least 1 recovery day between workout days. You can also do cardio on those days.
Try to gradually lift more weight or do more reps, but never sacrifice weight over technique.
Add more weight when the old weight gets easy enough that you can do more reps than the target rep range of each exercise. For example if your Hip Thrust rep range is 10-15 and you can already do 17 reps then it is probably time to add 10-20% weight. After adding weight you might drop back to where you can only do 10 reps with the new weight, thats okay, now you will work back up to 15+ reps. And now you will repeat this process until you are the strongest person in the world, or even universe, because there is no life outside earth… or is there?
Start every workout with a slight warmup e.g. cardio and dynamic stretches 5-15min total.
The most important part of your warmup is the warmup sets before each exercise. How to do them? Choose a weight that you can do about 20-30 reps with and do 5-10 reps. That should get you primed up for the lift. After that you can add an extra warmup set if necessary or start with your working sets. On your working sets only do as many reps as you can with good technique. Do not hurt yourself.
Don’t know how to perform the exercise? Click on the picture and you can watch video instructions on youtube.
Walking Lunge
3 x AMRAP
Take deep steps under control. The front leg is the main working leg on every step.
You can lean forward a little bit, but keep your back neutral.
If bodyweight lunges are too easy the use some extra weight e.g. a pair of dumbbells.
Hip Thrust Machine
3 x 10-15
Squeeze your glutes at the top for 1-2 seconds and bring the weight back down under control.
Pro Tip: You can keep constant tension on the glutes if you don't let the weight hit the bottom on every rep.
Seated Shoulder Press
3 x 8-10
If possible, set the seat height so that your elbows can go below your shoulders at the bottom position.
Use a range of motion suitable for you and don’t let the weight hit the bottom between reps.
Pulldown
3 x 8-12
Find a machine handle that you feel most comfortable with.
Think of pulling your elbows to the floor.
Captains Chair Knee Raises
3 x AMRAP
Whatever it is, the way you tell your story online can make all the difference.
If your gym does not have a Captains Chair then you can substitute this exercise with any other ab exercise e.g. regular ab crunches on the floor.
Hyperextensions
2 x 8-15
Move under control. Descend down for 1-2 seconds and then come back up for 1-2 seconds.
Use a range of motion that is comfortable for you.
Are you ready for amazing results?
My goal is to create a personal training program for you that you actually enjoy and want to do.
A program that suits your lifestyle and capabilities.
Lets start this journey together!
See what you can achieve with the first 12 weeks.
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