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Full Workout Plan For Women To Lose Weight & Tone Up (4 Weeks To A Fit & Feminine Figure)


Weight Loss Tip: Don't use fruit juices as a replacement for fruits. Although healthier than sugary carbonated beverages, fruit juices still contain a lot of calories but lack some of the nutrients found in whole fruits. Further, because juices are not as filling as fruits, they are not as effective in helping you eat less.

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Most of us would like to START exercising but we do not know Where or How to start, hence we lose motivation after a month of not seeing results plus boredom. The video will tell you EVERYTHING you need to know in starting a successful Workout Plan, to keep you motivated, and most importantly to achieve your GOALS!

For example how many days should I workout? How long for? How many repetitions and sets should I perform? What time of the day is best to workout? What exercises should I perform to lose weight? How long should I rest in between each set? How hard should I push myself? When will I see results? How important is my food intake?

All these questions will be answered in this video plus more nutritional and motivational tips as we work towards your goal in the next 8 weeks.

I’ve called the 8-week challenge the ‘Fit & Feminine’ workout! Just like most of you, I want to be fit but still feminine looking at the same time (not too muscular eh!)

There are 2 plans for you to choose from:
a) 3-day Workout Plan
b) 5-day Workout Plan

Both workout plans are as below. Please feel free to write them down and go through my ‘Workout With Me’ videos to perform these exercises. You may adjust the days according to what suits you best so long as you stick to exercising for either 3 or 5 days. They can be performed both in the gym or at home.

The 3-day Workout Plan (Suitable for Beginners)

Monday: Cardio + Total Body + Core
Warm Up: 5 — 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
2 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Tuesday: Rest

Wednesday: Cardio + Total Body + Core
Warm up: 5 — 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
2 Abs Workouts: 2-3 sets and 12 — 15 reps each
Cardio: 15 — 20mins higher intense cardio
Cool Down: 5 — 10 minutes total body stretches

Thursday: Rest

Friday: Cardio + Total Body + Core
Warm up: 5 — 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
2 Abs Workouts: 2-3 sets and 12 — 15 reps each
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Saturday: Active Rest
Perform an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc.

Sunday: Complete Rest

The 5-Day Workout Plan

Monday: Cardio + Lower Body + Core
Warm Up: 5 — 10 minutes
4 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Tuesday: Cardio + Upper Body
Warm Up: 5 — 10 minutes
4 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 15 — 20 minutes higher intensity
Cool Down: 5 — 10 minutes total body stretches

Wednesday: Active Rest
Do an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc.

Thursday: Cardio + Lower Body + Core
Warm Up: 5 — 10 minutes
4 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Friday: Cardio + Upper Body + Core
Warm Up: 5 — 10 minutes
4 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 15 — 20 minutes higher intensity
Cool Down: 5 — 10 minutes total body stretches

Saturday: Cardio + Total Body + Core
Warm Up: 5 — 10 minutes
4 Total Body Workouts: 3 sets each, 15 reps
3 Abs Workouts: 3 sets and 12 — 15 reps each
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Sunday: Complete Rest because You Deserve It!

Do not skip your warm-ups and cool down. It’s essential to warm up your muscles to avoid cramps and cool down to avoid injuries as well as muscle soreness.

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Comments

comments

20 Comments

  1. I’m creating my routine now but i have a question
    should i do the same exercises for the 3 days each week or should i change them
    for each day for example each monday (A) and thursday (b) ? i don’t now if that makes sense

  2. Wow, thanks a lot ! I’m starting the three days workout plan in a week ( it is impossible now because of busy schedule.), I will try this eight week, and I will keep you updated on my progress every three to four weeks. 😀

  3. My mate had dropped an insane amount of weight so needless to say I was curious. Many people suggested that I google “sowo amazing plan”. Once I listened to their assistance, I lost 12 and a half lbs.

  4. Following a friend of mine applied this diet “sowo amazing plan” (Google it) to get rid of 17 lbs, I actually learned a lot about it. Therefore of course I read into detail about it on google.

  5. Ma’am can you do a video for full lower body workout… Like your video of full total upper workout please (Quads, Hamstrings, calves and glutes) please…

  6. Following this diet is so easy and I am so happy I have stumbled onto it. Shortly, I will certainly lose 8 more pounds with “sowo amazing plan” (make sure to google it! ).

  7. hai I have followed your workout tips thank you so much.
    I have a small doubt that after beginners workouts for 4 weeks what workouts will do for perfect body shape for women.
    please sujjest me.

  8. Also you should make a new video and retry it. I want to see your beginning and afters too kinda like I’m doing it with you as a friend or something.