Bodyweight Workout for Women – [Weekly Exercise Plan for A Leaner You]

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Bodyweight Workout for Women
Weekly Exercise Plan

• https//blog.aqfsports.com/

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intro

• Being a woman means a constant struggle between
  training motivation and managing your busy
  schedule.But that shouldnt stop you from taking
  care of your fitness. We have curated the best
  bodyweight workout for women plan which can help
  you stay on track and achieve your fitness goals
  consistently.

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Overall Duration

• Follow the weekly bodyweight workout plan for at
  least 8-12 weeks

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Who Should Do It

• Beginners new to structured bodyweight workout
  routine.
• Women who want to improve their Overall Fitness.
• Busy Individuals and those who want to train at
  home.
• Women who want a leaner and toned physique.

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Expected Results

• Improved Strength
• More Cardio Stamina
• Toned and Leaner Physique
• Better Flexibility and Balance
• Reduced Stress and Fatigue
• Elevated Energy Levels
• Better Sleeping Habits
• Healthy Lifestyle Habits

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DAY 1 CLASSIC BODYWEIGHT CIRCUIT (35-45 Minutes)
Exercise Duration/Reps Sets
Squats 12-15 3 sets
Push-Ups 10-12 3 sets
Glute Bridges 12-15 3 sets
Plank 30-45 sec 3 sets
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DAY 2 REST/ACTIVE RECOVERY

DAY 3 LOWER BODY AND CARDIO CIRCUIT
Exercise Duration/Reps Sets
Lunges 12-15/leg 3 sets
Mountain Climbers 30-45 sec 3 sets
Wall Sits 30-45 sec 3 sets
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DAY 4 UPPER BODY AND CORE CIRCUIT (Approx. 30-40
Minutes)


Exercise Duration/Reps Sets
Push-Ups 10-12 3 sets
Tricep Dips 10-12 3 sets
Bird Dogs 12-15/side 3 sets
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DAY 5 CLASSIC BODYWEIGHT CIRCUIT (Approx. 35-45
Minutes)




Repeat as Day 1
DAY 6 REST/ACTIVE RECOVERY
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DAY 7 DYNAMIC BODYWEIGHT CIRCUIT (Approx. 30-40
min)



Exercise Duration/Reps Sets
Crab Walks 30-45 sec 3 sets
Bird Dogs 12-15 reps each side 3 sets
Wall Sits 30-45 sec 3 sets
Plank Leg Lifts 12-15 reps each side 3 sets
Mountain Climbers 30-45 sec 3 sets
Side Plank with Hip Dips 10-12 reps each side 3 sets
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Tips to Follow for Effective Bodyweight Workout
for Women

• Warm up before each workout Do 5-10 minutes of
  light cardio and dynamic stretches.
• Cool down after each workout Perform static
  stretches to improve flexibility and reduce
  muscle soreness.
• Drink Water throughout your workouts and maintain
  a balanced diet to support your fitness goals.
• Gradually increase the workout intensity by
  adding more sets, repetitions, or advanced
  exercises variations.
• Track your progress to stay motivated and keep
  pushing your limits.

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The Bottomline
Bodyweight workout for women is a promising start
for beginners and women who struggle with
exercise discipline. The best thing about the
aforementioned plan is that you can perform every
exercise at home during your own time. Remember
that if you can not find time to train today
chances are that you are never going to find
time. So, start it today!