Women Strength Training

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Home Weight Training plan

Heartlight441
Heartlight441 Posts: 278 Member
edited November 2024 in Social Groups
Anyone have a suggested plan, for say over 5 days?
I have BowFlex dumbbells so they go from 5 lbs to 52 lbs.
I want to start incorporating a whole body training split into my cardio.

Thanks in advance!!

Replies

  • tiffanylacourse
    tiffanylacourse Posts: 2,986 Member
    I like strong curves. They have a beginners weights program as well as a beginners bodyweight program.
  • Heartlight441
    Heartlight441 Posts: 278 Member
    Thanks! How long is each session/wprkout?
  • tiffanylacourse
    tiffanylacourse Posts: 2,986 Member
    I'd say with warmup and cool down - probably 45 minutes to an hour.

    Here's a link to the templates:
    http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
  • tiffanylacourse
    tiffanylacourse Posts: 2,986 Member
    It's a glute focused workout program. I'm starting Booty-ful Beginnings (the beginners program) on Monday and I edited my version to not include any of the cable machine work - as I don't have cables at home. I modified it to what works for me. Here's my version for weeks 1-4:

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  • tiffanylacourse
    tiffanylacourse Posts: 2,986 Member
    tiffanylacourse wrote: »
    It's a glute focused workout program. I'm starting Booty-ful Beginnings (the beginners program) on Monday and I edited my version to not include any of the cable machine work - as I don't have cables at home. I modified it to what works for me. Here's my version for weeks 1-4:

    aahc2unviiqq.jpg
    cdrz49qkwkbg.jpg
    zfct2gleqlwi.jpg

    That's kinda hard to see - here it is in plain text:

    WORKOUT A - Weeks 1-4

    A1: Bodyweight glute bridge 3 sets, 10-20 reps
    A2: One arm dumbbell row 3 sets, 8-12 reps (each)
    B1: Bodyweight box squat 3 sets, 10-20 reps
    B2: Barbell bench press 3 sets, 8-12 reps
    Dumbbell Romanian deadlift 3 sets, 10-20 reps
    Side lying abduction 1 set, 15-30 reps (each)
    Front plank 1 set, 20-120 seconds
    Side plank from knees 1 set, 20-60 seconds, each side

    WORKOUT B - Weeks 1-4

    A1: Bodyweight foot elevated single-leg glute bridge 3 sets, 10-20 reps
    A2: Bent Over DB Row 3 sets, 8-12 reps (each)
    B1: Bodyweight step up 3 sets, 10-20 reps (each)
    B2: Seated dumbbell press 3 sets, 8-12 reps
    Swiss ball bodyweight 45-degree back ext. 3 sets, 10-20 reps
    Side lying clam 1 set, 15-30 reps (each)
    Crunch 1 set, 15-30 reps
    Side crunch 1 set, 15-30 (each)

    WORKOUT C - Weeks 1-4

    A1: Glute march 3 sets, 60 sec
    A2: Bent over barbell row 3 sets, 8-12 reps
    B1: Bodyweight parallel squat 3 sets, 10-20 reps
    B2: Dumbbell incline press 3 sets, 8-12 reps
    Bodyweight single-leg RDL 3 sets, 10-20 reps (each side)
    Side lunges 1 set, 10-20 steps (each side)
    RKC plank 1 set, 10-30 sec
    Barbell Twist 1 set, 10 reps (each side)

    *Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 30-­90 seconds and repeat until all sets are completed. Do the same for B1 and B2.

    The book recommends doing 4 days a week - A, B, A, C - so that is what I plan to do. :)
  • Heartlight441
    Heartlight441 Posts: 278 Member
    Thanks so much!!
  • tiffanylacourse
    tiffanylacourse Posts: 2,986 Member
    No problem! :) Let me know when you start (if you do) - I'm starting Monday 5/16 - I'd love an accountability buddy!
  • Heartlight441
    Heartlight441 Posts: 278 Member
    Ok count me in!! Will check my calendar this weekend to see the exact days that best fit per week! Probably Tues/Thurs/Sun :)
  • tiffanylacourse
    tiffanylacourse Posts: 2,986 Member
    Awesome! I will be M, T, TH, F :)
  • Heartlight441
    Heartlight441 Posts: 278 Member
    Wooos right 4 days!!
    T/Th/Sat/Sun then :)
  • crystalsan726
    crystalsan726 Posts: 795 Member
    I follow this one
    https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
  • Deanne182
    Deanne182 Posts: 18 Member
    crystalsan726 wrote: »
    I follow this one
    https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

    This looks good... how is it working for you??
  • haianna4nguyen
    haianna4nguyen Posts: 22 Member
    sunflowerhippi wrote: »
    I follow this one: http://www.bodybuilding.com/fun/rudy6.htm

    Simple and quick full body program. I try to fit in 2-4 sets of each a day and just keep upping my weight as I go. Obviously it will eventually max out with dumbbells but then just going to add more sets / reps.

    Would this be a good place to start? Almost 2 years ago I was lifting everyday and adding in cardio. I was pregnant last year and I'm 9 months postpartum currently and still nursing my little one. Have yet to get back into lifting again. Other than this last 9 months and my pregnancy last year, I was lifting for a solid 2 years.
  • giusa
    giusa Posts: 577 Member
    Some great recommendations - http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
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