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Women's Workout Plan

A comprehensive workout routine for women to tone and tighten the entire body. This workout plan requires two days of planned exercise, and we also recommend 20+ minutes of cardiovascular exercise at least 3 times per week.

Get proper instruction on all exercises. On the first training session, start off light, with one or two sets per exercise. You might be sore the next day -- this is normal, but be careful not to go all-out on the first day or you may not want to keep up with your routine.

After a few weeks, try moving up to two or three sets per exercise. We recommend that you do an easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle. Alternatively, do some light cardio for 5-10 minutes to get your blood flowing. It is important to warm up before you attempt to lift any weights to reduce the chance of straining or pulling a muscle.

Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep is very difficult. If you finish your sets, and you feel like you could do another one, try increasing your weights slightly the next time until you find a point where you can complete your repititions, but you are tired by the end of your exercises.

Day 1
Exercise	Sets	Reps
Squats	1-3	10-12
Leg Extension	1-3	10-12
Leg Curl	1-3	10-12
Lunge	1-3	10-12
Leg Raise	1-3	10-12
Day 2
Exercise	Sets	Reps
Bench Press	1-3	10-12
Close Grip Lat Pulldown	1-3	10-12
Lateral Raise	1-3	10-12
Triceps Pushdown	1-3	10-12
Triceps Kickback	1-3	10-12
Dumbbell Biceps Curl	1-3	10-12
Crunches	1-3	20-25