What does your weekly workout plan look like? Do you just sort of walk into the gym and hope for the best? One of the best ways to find success at the gym or with your home workouts is to come with a solid plan.
As a NASM-certified trainer, I’ve created this weekly workout plan for women to guide you toward your goals. (While I created this workout plan with women in mind, anyone can use it, because workouts aren’t gendered.) With the workout program ahead, you can make the most of your time exercising while increasing your confidence in using both dumbbells and medicine balls. Since this doesn’t require any giant weight or cardio machines, you can also use this weekly workout plan for women at home.
None of the exercises are set in stone, so if something is too complicated or not challenging enough, feel free to make adjustments. The same thing applies to the amount of weight. I’d rather you make modifications when necessary and perform the exercises with proper form since doing them incorrectly can lead to injury.
Before every workout, be sure to warm up with dynamic exercises including ones that activate your core and glutes. Then cool down after every workout. If you’re trying to build muscle, follow this workout plan for four to six weeks. You can also just use this plan to help get you into a routine – definitely reference it on those days when you’re just too tired to think.