LADIES, DO YOU NEED A 5 DAY WORKOUT PLAN FOR WOMEN?
Try these 5 Day Workout Plans for home.
One of the biggest frustrations I see when women come to me for help is time. ” I never have enough time to go to the gym. When i do have time to go to they gym, which can be a pain, I don’t make it consistently to get fit.” Sound familiar? Well if it does then start your first 5 days with this sample 5 DAY HOME WORKOUT PLAN FOR WOMEN’S WEIGHT LOSS AND TONING. I know it will help.
Oh, you go to the gym? No problem. You can use these workouts either when you can’t get there or you want to get better results. Once you have kids and a full time job. Getting to the gym is not always easy unless you’re fortunate enough like many of the women I train to hire a personal trainer. A good one of course.
How TO PERFORM THIS WORKOUT PLAN FOR WOMEN:
The first 5 days of “THE 30 DAY SUPER CIRCUIT HOME WORKOUT PLAN FOR WOMEN” is simple. After week 1, the workouts get progressively more challenging for both beginners and advanced fitness levels.
Each day has 5 to 7 home exercises. You’ll perform each exercise for the number of repetitions stated under each exercise. The first number is for beginners and the second number is for the advanced level. Example: Day 1 the first exercise is squats. Beginners will perform 25 squats. Advanced will perform 50 squats. Then move on to the next exercise from Left to Right. Once you reach the end. You’ll repeat again without rest until you’ve repeated as stated below all exercises or the time you have to workout. You’ll get best results by performing all exercises as stated. Example: Day 1 shows beginners should repeat the entire circuit 2-4x and advanced 4-6x. Best if you repeat the largest number if you have time.
By the way, you still have more time to workout and really want to push yourself and get faster results? No problem. Now, you’ll perform the added workout called, POWER UP.
THE POWER UP should be performed exactly as written
AFTER repeating all exercises of the workout circuits as seen below all exercises of each day i.e. DAY 1: 2-4x (beginner )/ 4-6x (advanced)
WANT TO EXPERIENCE THE HICT HOME WORKOUT METHOD?
WHAT YOU’LL NEED FOR THIS 5 DAY WORKOUT PLAN FOR HOME:
- Set Dumbbells (Pair): 5,10,15 Lbs (Optional: 20-30 Lbs)
- Bench Or Secure Edge
- Post Or Secure Handle (Sissy Squats)
- Kettle Bell 10-20lb Or You Can Use A Dumbbell (Hold Vertical With 1 Hand Over The Other.)
- Weighted Bar (10-45lb) (Close Grip Press)
WORKOUT EQUIPMENT ESSENTIALS FOR HOME
- **Fabric Resistance Bands see on Amazon click here
- **Slam Ball see on Amazon click here
- **Bosu Balance Trainer see on Amazon click here
- **Exercise Mat see on Amazon click here
- **Dumbbells see on Amazon click here
- ** Agility Ladder see on Amazon click here
AT HOME EXERCISE EQUIPMENT RECOMMENDED
- Kettle Bell see on Amazon click here
- Battle Rope see on Amazon click here
- Punching Bag see on Amazon click here
- Boxing Gloves see on Amazon click here
- Boxing Speed Hand Wraps save money click here
YOUR 5-DAY WORKOUT PLAN:
HOME EXERCISES FOR WOMEN TO TONE AND GET STRONG (HOME WORKOUT PLAN FOR WOMEN TO LOSE WEIGHT)
SQUATS: Stand up tall, feet slightly wider than hip distance. Toes pointed slightly out so knees track with feet while squatting. Hands by side. Squat back as if sitting in chair far behind you while placing all weight on heels with force and simultaneously bring hands up, together in front of eyes . Stand back up while pushing hips forward to lock out hips and squeeze bum hard at standing position. Make sure to bring arms down to side pressing them back when standing. Repeat. Note: make sure to bring bum below knee level at lowest position of squat at bottom.
STAR JUMPS: favorite jumping exercise. Start in squat position very low as if down hill skiing. Now explode up as high as you can. Make sure to kick legs out with pointed toes and lock out knees. Simultaneously punch your arms up and out from your ears as if punching the ceiling at 45 degrees. DON’T raise your arms as if doing a side raise. Punch up to get most height. Come back to ground with feet together. Repeat.
BRIDGES: lie flat, bring feet 3-4 inches from bum, toes pointed slightly out, press hips down and up making sure to hold on top 2-3 seconds and squeeze bum harder. Tips: for more resistance, place a dumbbell 20-30 lbs on pelvis horizontally and hold with hands in place. Also, you can pulse 1-20 extra reps on you last rep at top 2-3 inches. Third, place a fitness band around thighs and press knees out to keep tension throughout exercise.
SIDE LUNGES: stand up tall, hold 1 dumbbell or 2 dumbbells as shown. Keep one foot in place while other steps to side. Make sure to reach the dumbbells right next to bending knee to emphasize resistance on stepping out leg. Really push hard off the foot that stepped out to stand back up. Repeat for other leg. Get down low when stepping out.
SIT UPS: sit ups work if you do them right. place feet under secure footing. Feet should be 4-5 inches away from glutes. Don’t perform if you have lower back or hip flexor issues. Replace with bicycle as seen below. Sit up tall with hands behind ears and elbows 45 degrees. SLOWLYYYY roll down one vertebrae at a time until you LAND IN A CRUNCH POSITION (keep abs engaged) looking over knees entire time. DON’T look up! Now, once in crunch position, squeeze abs and curl back up. You can cross elbow to opposite knee both sides for more resistance.
FLAT PRESS: lie on a bench and press dumbbells straight up. Don’t bring them together. Make sure elbows don’t go below the bench. Squeeze chest when on top.
TRICEP BENCH: on side bench. Place fingers over edge. Knees bent!!! NOT STRAIGHT OUT!!!. STRAIGHT OUT PLACE EXTRA TENSION ON SHOULDER. Elbows tight to your side and hands directly touching your hips. Lower down so back is practically scraping edge bench ENTIRE TIME. Lower until elbow is almost 90 degrees. Press up hard and squeeze tricep. Tips: make more challenging by adding dumbbell horizontally on thighs (20-30 lbs). Also, you can increase resistance by keeping only one leg on ground while other leg is straight out in front of you for 10 reps and repeat with other leg. Toe of leg up straight in front should be flexed entire time.
HAMMER CURLS: place dumbbells VERTICAL by your side entire time. Curl up and make sure head of dumbbell is directly in front of shoulder at top! Let down slow with resistance. Repeat.
REGULAR CURLS: I see so many people including trainers do this wrong. Start with dumbells down and make sure your back of hand is on thigh! Curl the dumbbells up so DIRECTLY IN FRONT OF SHOULDER NOT TO SIDE. Squeeze bicep throughout curl and let down slow. Repeat and get full extension and contraction on top.
PUSH UPS: perform on knees or feet so knee, hip and shoulders are aligned in straight line like a plank. Place hands out with thumbs facing in line with a shoulder. Press up and emphasize chest on top. Make sure to keep abs in tight entire exercise. There are many forms of the push up you can perform . Place fingers in triangle position to emphasize arms more then chest.
BICYCLE: one of the top ab exercises. Place hands on ears. Crunch up hard and STAY IN CRUNCH ENTIRE EXERCISE! Bring knees up and flex toes entire time as if doing a leg press. Bring left elbow towards right knee as right elbow goes back and left leg kicks out through the heel. Stay flexed up and repeat back n forth both sides.
PLANK: feet hip distance or wider to work lower abs, sink hips slightly to engage lower abs for stabilization of lower back (if you have lower back issue then keep hips slightly higher then parallel). Hands flat on floor and forearms straight in front of shoulder. Engage abs with breadth entire time. Squeeze bum too.
SISSY SQUATS: hold a pole. Make sure you are UP ON YOUR BALLS OF FEET NOT TOES. Feet straight for this exercise and 5-6 inches apart. Also Feet forward so when you hold pole or very secure post directly in front of your chest you should lean back with ARMS STRAIGHT AND LOCKED OUT and your feet should be close to pole so when you squat down your knees will be 90 degrees to thigh. Hold pole. Lean back so arms straight and locked. On balls of feet squat down so bum below knee height and come up 4-5 inches and then go back down. You should be repeating a pulsing squat entire time. Your legs should be shaking.
PLIE SQUATS: feet wider than hip distance. Hang dumbbells down with straight arms and toes pointed out. Squat very low and come up slightly to repeat. Don’t stand up until down with exercise. Push through inner thigh entire time.
LEG LIFTS TO HOP: lie on back, bring locked legs and flexed feet directly 90 degrees to ground so heels pointing to ceiling. Lower legs 1 inch from ground and raise back up. On top push off hands flat on ground and engage abs to hop heels DIRECTLY UP TOWARDS CEILING NOT BACK TOWARDS HEAD so hips go off ground 1-2 inches. Try to hold hips of ground 1-2 seconds before lowering straight down and repeating exercise.
CLOSE GRIP TRICEP PRESS: Lie on bench. Hold a bar so hands are 4-5 inches apart. Make sure wrist are not turned in. Lower bar down to chest with elbows pulled in to sides. Press bar straight up in arch pattern so bar is in front of chin on top and on chest at lowest level. Emphasize back of arms (triceps).
TRICEP KICKBACKS: Hold dumbbell vertical. Place leg of arm performing exercise back and elbow slightly higher then hand as you want to press dumbbell up and back. Squeeze tricep on top and lower 2-3 inches. Keep tension on back of arm entire time.
SHOULDER PRESS: hold 2 dumbbells horizontal above shoulder. Press straight up and bring down until elbows are in alignment with shoulders. Don’t bring dumbbells together up on top. Lower slowly and press up with force. Don’t perform fast.
SIDE RAISES: hold 2 dumbbells vertical in front of you. Keeps arms 90 degrees. Weights together and arms together now raises Elbows out until elbows are at shoulder height. Lower slowly and repeat.
PUSH BACKS: hold 2 dumbbells and put one foot forward. Lean forward and press dumbbells back with straight arms and locked out elbows. Once you press back, hold and squeeze back of arms 2-3 seconds and bring forward slowly.
ANOTHER: 5 DAY WORKOUT PLAN FOR WOMEN ( FOLLOW-ALONG HOME WORKOUTS)
DAY 5: 15 MINUTE CARDIO WORKOUT FOR HOME (HIIT WORKOUT) REPEAT 2X
NEED ANOTHER HOME WORKOUT TO ADD TO YOUR HOME WORKOUT PLAN?
- LEG WORKOUT TO TIGHTEN YOUR THIGHS AND SHAPE YOUR BUM
- 11 BODY WEIGHT EXERCISE WORKOUT YOU CAN DO ANYWHERE
- HOME WORKOUT TO PUT INTO YOUR 5 DAY WORKOUT PLAN