Female Beginner Routine

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4 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a beginner workout routine for women that the main goal and focus is upon fat loss and toning of the muscles. It can be performed

While performing this routine, you should focus on performing between 12 to 14 repetitions for each exercises or as many as you are able to do. For those whose goal is to boost your heart rate and the cardio aspect of the workout, increase the amount of repetitions and lower the weight being performed.

For each repetition count that goes up, the amount of weight will drop so that more repetitions are able to be performed.

Cardio and Toning 9 exercises, 1 hr 7 mins

Walking	0x0 reps	rest: 5s
Treadmill Running	0x0 reps	rest: 10s
Walking	0x0 reps	rest: 5s
Seated Machine Row	3x12 reps	rest: 60s
Bicep Curl Machine	3x12 reps	rest: 60s
Cable Triceps Pushdown	3x12 reps	rest: 60s
Machine Triceps Extension	3x12 reps	rest: 60s
Dumbbell Front Raise	3x12 reps	rest: 60s
Walking	0x0 reps	rest: 5s

Rest 0 exercises, 0 min

Cardio and Core Strength 8 exercises, 57 mins

Walking	0x0 reps	rest: 5s
Crunches	3x12 reps	rest: 60s
Plank	3x0 reps	rest: 60s
Jackknife Sit-up	3x12 reps	rest: 60s
Dumbbell Side Bend	3x12 reps	rest: 60s
Wood Chops with Cable	3x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 10s
Walking	0x0 reps	rest: 5s

Rest 0 exercises, 0 min

Cardio and Lower Body 9 exercises, 1 hr 25 mins

Walking	0x0 reps	rest: 5s
Bodyweight Walking Lunge	3x12 reps	rest: 60s
Prisoner Squat	3x12 reps	rest: 60s
Thigh Abductor	3x12 reps	rest: 60s
Thigh Adductor	3x12 reps	rest: 60s
Leg Extensions	3x12 reps	rest: 60s
Lying Leg Curls	3x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 5s