6-Week Women’s Full Body Strength and Conditioning Workout

You will burn calories and become stronger quickly with this circuit-style workout. For effective lean muscular growth, try this 3-day full-body workout!

WORKOUT SUMMARY

• Main Goal
  Increase Strength
• Workout Type
  Full Body
• Training Level
  Beginner
• Program Duration6 weeks
• Days Per Week
  3
• Time Per Workout40 minutes
• Equipment Required
  Bodyweight, Dumbbells
• Target GenderFemale

Workout Description

When we can handle two things at once, it's always terrific. Although life doesn't operate in this manner, training can. For instance, a lot of women are looking for ways to exercise in order to build strength and lose weight.

Although this program won't help you win a powerlifting competition or a physique contest, it will help you burn a lot of calories quickly, and you could even feel stronger. 

The following program will run for six weeks, three times per week. You can choose to take two days off in between classes or follow a Monday, Wednesday, and Friday program. The only condition is that you can't train back-to-back days. Recovery is just as important as training, and performing this exercise three days in a row will soon exhaust you, which is bad if strength and conditioning are important.

Can You Do Other Workouts?

This program should be adequate to help you get results if you have a busy schedule. You should be alright if you want to add some light cardio, such as brisk walking or moderate exertion on cardio equipment like an elliptical. It is not advised to add an additional weight training regimen on top of this because it could raise the chance of damage.

What You Need

This program's routines are all either bodyweight exercises or free-weight movements. You may therefore perform this at home or in a gym. Two sets of dumbbells are required, one heavy and one light depending on your degree of strength.

You can use adjustable dumbbells if that is all you have. Just keep in mind that doing so will take time and could extend this session. If that's a problem, go to your neighborhood sporting goods store and buy a small set of weights to use while exercising. 

If you enjoy music, turn on the stereo or your headphones if you're at home. When choosing music, make sure it's energetic and will keep you moving.

Nutrition and Meal Timing

Not on an empty stomach, please. Fasted aerobic workouts like brisk walks or easy bike rides are acceptable, but this one is far more intense. To prepare your muscles for the work they are about to perform, you will require calories. As a result, eat a meal one hour before working exercise.

What do you eat then? A protein supply is an initial option. Whether it's a smoothie or complete food, make sure you receive enough in your pre-workout meal. Fats like almonds or peanut butter could also be used. Some of you could follow a ketogenic or low-carb diet. You don't need to eat carbs, but fruit like a banana or 

Having a salad would be beneficial if your program permits it. Be sure to drink plenty of water. Before working out, consume at least 20 ounces of water.

Warming Up

You shouldn't dive right in. Warm up by taking a little stroll or engaging in some easy cardio for about ten minutes. After that, stretch out your entire body for a few minutes. Beginning from the bottom and working your way up, focus on each of the main muscle groups. You are now prepared to begin.

The Program

During this session, you will work out every major muscle group. They typically feature two exercises. The first exercise will help you concentrate on your strength. The exercises that are given for ten reps are these. For these, you'll do ten reps with the heavier weights.

Take your time decreasing the weight, or performing the negative, and exercise restraint when performing the lifting component of the rep. 

As soon as you have completed the tenth rep, switch weights as quickly as you can to begin the second exercise in the pair. There are 20 repetitions of these. You will do approximately 250 reps in total.

For these exercises, use lighter weights. The conditioning becomes useful in this situation. It is actually ineffective to attempt to perform all of the workouts with the same weights. Put all of your effort into completing the 20 reps as swiftly and safely as you can. For instance, when performing squat jumps. After you land, quickly return to your starting position so you may make the following jump.

A Note on Planks

Planks are listed at various places in the program. There is no misspelling here. You may increase your stability and core strength by doing the plank. You can use it to help you catch your breath as well. It's acceptable to carry out these exercises with your knees on the ground. Do them in the conventional position if you can.

The plank is the workout's last exercise. You can continue doing this for another 30 seconds if you feel up to it. Take it for two minutes or until it completely fails, whichever comes first. By the conclusion of those two minutes, you'll be able to tell if your session was successful You succeed. If you don't, record your time so you can beat it the following time. Even if you beat it by a single second, that represents progress and provides motivation for your upcoming session.

Exercise	Reps	Rest
Goblet Squat	10	30 sec
Squat Jump	20	30 sec
Dumbbell Stiff Leg Deadlift	10	30 sec
Lunge	10 each	30 sec
Standing Calf Raise	20	30 sec
Plank	30-60 sec	30 sec
Dumbbell Floor Press	10	30 sec
Floor Dumbbell Fly	20	30 sec
Dumbbell Row	10	30 sec
Dumbbell Pullover	20	30 sec
Plank	30-60 sec	30 sec
Arnold Press	10	30 sec
Lateral Raise	20	30 sec
Dumbbell Curl	10	30 sec
Overhead Tricep Extension	20	30 sec
Plank	30-60 sec	30 sec
Lying Leg Raise	10	30 sec
Crunches	20	30 sec
Side Crunch with Leg Lift	20	30 sec
Plank	to failure	30 sec

Take a Break When Needed

There's a considerable probability that you'll push yourself to the point where you're breathing heavily and want to take a little break if you're a beginner or have never done circuit training. Do it! The idea is for you to work out hard, not to go too far and risk things going wrong. Take a moment to sip some water and regain your breath if you start an activity and aren't sure you can finish it effectively.

Ways to Track Progress

How can you know if your condition is improving? There are many ways to evaluate your development. First, consider your strengths. Do you feel a difference in the weights you utilized in the first workout? Congratulations, then, since you're getting stronger.

By the end of the sixth week, you might discover that you're capable of more. That implies that you are also improving your conditioning. That must be the aim, right? Of course, there are other measurements as well, such as weight reduction, body composition, how well clothing fits, etc. If the number isn't what you want it to be, find the methods that will drive you the most without punishing yourself. Don't rely solely on the scale.