Womens Gym Plan Workout

Womens Gym Plan Workout

A lot of people hit the gym with no specific plan in mind. They just want to workout so they can stay fit – well, that sounds like a plan, but it is more or less generic. It helps to have a more specific goal in mind. For instance, do you wish to

  • Lose weight
  • Build muscles
  • Increase your strength
  • Get a flat belly
  • Reduce blood pressure
  • Improve breathing
  • Manage a health condition

If you have a particular focus in mind, you’ll know the right routine that would work best for you. Plus, you’ll look great.

Womens Gym Plan Workout For Weight Loss

Here are some womens gym plan workout moves that can help you shed some pounds. Before you start, record your weight stats and prepare your mind for what it so come. You can get an accountability partner or a coach if you can.

Day 1: Strength training

  • Bodyweight squats
  • Planks
  • Dumbbell row
  • Box step-ups
  • Dumbbell bench press

Do 15 reps for each one.

Day 2: Sprinting

  • Do a 30-second full-out sprint
  • Rest for a minute
  • Do a 60-second moderate pace jog

You can do this on the treadmill or out in the open.

Day 3: Rest/rolling foam

According to every womens gym plan workout plan, you should rest on the third day after 2 days of intensive workout. But instead of doing nothing, take this rest day to ease the soreness of your muscles. While you’re at it, focus on the following areas

  • Calf
  • Iliotibial
  • Quadriceps
  • Adductors
  • Harm spring
  • Glute maximus
  • Upper back

This should take between 10 to 20 minutes in the gym or at home.

Day 4: Strength training

Repeat the same routine for day 1. You are free to improve it by intensity and number of repetition if you feel like tasting how much resilience you’ve developed so far.

Day 5: High-intensity fitness

This is more like a freelance routine, but it has to be high-intensity. Keep it simple, fun, and social so you can get through it without feeling fatigued and uninterested. Some cool womens workout plan for the gym that can offer high intensity include

  • Indoor cycling
  • Fitness boot camp
  • Hill walking
  • Speed walking
  • Running
  • Jumping ropes
  • Climbing stairs

Day 6: Strength training

Repeat the same exercise you did on day 1 and day 4. It is advisable that you extend your strength by increasing the reps and intensity.

Day 7: Rest

And no, you don’t have to combine it with roller foam exercises. Day 7 is absolutely for rest and nothing more. Some womens workout plan for the gym guide would advise that you take absolute rest twice in a week. Resting will help you recuperate and also give your body the chance to readjust to the effects of the exercise.


An all-round gym workout plan for weight loss for womens health and fitness would not just be about what exercises you should do, but also what level of nutritional balance you’re expected to adopt in order to achieve the results you desire. Discipline is very important to help you stay away from binge eating. Drinking lots of water also plays an important role in your fitness journey.

Posted by in Workouts
Strength Training Workouts

Strength Training Workouts

What is the first thing you think about when you hear about a physical training that involves weights? Bet you assume it has to do with lifting heavy objects and building muscles, which is true. But there is more to it than just that. Have you ever heard about strength training workouts? That is a part of tissue building exercises that a lot of people don’t tend to pay so much attention to. Well, it’s a good thing we’re giving it the attention it deserves, right?

As we proceed with this piece, we will go into the meaning of strength training workout, their benefits, and how you can do it to ensure great results.

What is a Strength Training Workout?

Typically, this type of fitness routine involves the use of resistance to bring about contractions in the muscle and increase strength. Just like every other exercise, strength training workout routine helps you to build your muscular tissues and burn calories, but do not expect anything dramatic like an extremely bulky and ripped look.

If that is what you are aiming for, then this is not the exercise for you. So, shoo! This form of activity is suitable for beginners before moving over to more tasking routines.

What are the Benefits of a Strength Workout?

So, what exactly should you expect from this sort of exercises? Like was mentioned earlier, this particular activity is like every other type. It benefits your entire body in general, either directly or indirectly. However, the 3 fundamental benefits of the best strength training workouts include the following.

  • The most obvious (from the title) is strength building. You’ll notice a significant increase in strength after a while of performing this.
  • Promotes muscle fitness and development
  • It may be hard at the beginning, but the more you do it, the higher your ability to endure and push true
  • Cuts out anxiety and lowers stress
  • Strong bones

This is not just for gym rookies. Even professional athletes ensure that they carry out some suitable variations of this fitness practice.

Simple Examples of Strength Workouts

Here are some great exercises that can help make you stronger in a matter of weeks.

Free Weight Squats

You hear “squats” mostly when it has to do with women trying to build their lower backside. If you want some booty, then squat. One of the most typical strength training workouts for women everywhere. The male folks enjoy it too.

Except you want to build a bigger butt, you do not need any other heaviness aside from your body.


A simple pushup with your body alone is a very good example of how you can improve your endurance and stability.

  • Lie down with your belly on the floor and legs stretched out
  • Push your body away from the ground with the support of your palms firmly placed on the floor, a fully extended arm, and your toes too. Note that your palms should be placed at the same level as your armpit
  • Lower your body to the floor again
  • Repeat 15 times in 5 sets

This is one of the most traditional strength training workouts for men and women.

Step Ups

If you wish to work all the muscles around your legs, then this is one of the exercised you should consider.

  • Position yourself before something as high below your knee and strong enough to hold your weight.  You can use a bench a box, or the stairs.
  • With a body that is perpendicular to the ground, put one of your legs on the box and push your body weight up with the other leg to step up to the box
  • Lift your rear leg to the height of your knee and lower it to the floor again without touching the bench
  • Repeat process

This is a good one for runners as it tones the leg muscles and makes them stronger.


You can perform all these workouts separately, or as a strength training circuit workout, especially after you start to get use to them and you feel stronger. You can even add a little bit of extra weight to your body weight, but always keep in mind that extra weight means you’ll develop muscles and a bulky appearance.

Posted by in Workouts
MMA Workouts

MMA Workouts

Karl is interested in becoming a mixed martial arts fighter, but he does not have any prior skills in the field. He would have enrolled into a workout program that offers such skills or employs a professional to help him out, but for some personal reasons, he chose to start by trying out the basic MMA workouts at home, with no equipment or appropriate gym.

If you are like Karl, you probably do not know the right MMA workouts to start with. And don’t even think it is right to start with just anyone you consider fit for the sake of your well being. As a beginner, you need to start gradually. Your MMA workout routines should not be the same with someone on the intermediate or advanced level.

Things to Always Keep in Mind About Martial Art Fight

While you’re trying to work out your schedule, it is important to keep the following tips in mind. Think of them as virtues that will help you succeed in your journey towards becoming the best you can be as a martial artist.

1. Discipline

If you’re looking to make it as a professional in anything at all, then you have to stay focused and disciplined. This means that you have to “keep keeping on” even if it gets hard and impossible. Once you have the right routine, and you work with it consistently, you’ll start to see results with time if you don’t give up.

2. Eat the Right Food

People who eat just anything have little to no chance of living a healthy lifestyle let alone making it as a martial art fighter. You need to be physically, mentally, and psychologically strong; and food can help you achieve all that. Drink a lot of water, fruits, vegetables, protein, and fats. Some experts believe that supplements can also help.

3. Know When to Stop

Working hard pays off big time, but you have to know when to stop or you may develop some health complications. Your MMA fighter workout plan should allow you to rest for at least one day in a week and one month in a year.

4. Wear the Right Gear

Sparring gloves, boxing headgear, mouth-guard, and boxing headgear are some of the essential equipment you must wear while working out. The will help protect you from injuries and help you employ the right techniques.

Simple MMA Workouts You Can Do at Home

Here are some MMA fitness workouts schedules designed by professionals that you can do at your comfort. They are more like MMA conditioning workout routine to help get the blood pumping and set the foundation required of every beginner.

Note that as a beginner, you must exercise at least 3 times in week. This will help you build your endurance faster in preparation for the next level.

1. Strength and Conditioning Circuits

What you are expected to do in this case is a series of exercises with short breaks in between. Some great examples are

  • Bicycle crunches
  • Squats
  • Push-ups
  • Reverse push-ups
  • Jack-knife sit-ups
  • Burpees

This is a good place to start your MMA workout schedule because they do not take long and they engage all parts of the body.

2. Wrestling

You’re definitely going to need a partner for this. Some great examples include

  • Passing the guard
  • Armbars
  • Breathing properly
  • Shrimping and bridging
  • Grips

These are 5 of the basic wrestling moves that every beginner must perfect.

3. Boxing

Here you can work with a partner or not, your choice. The outcome is basically the same at the end. Just in case you don’t have a partner, you can fight with an imaginary one as in the case of shadow and heavy bag boxing. It seems like the simplest of all the workouts so far, but that is not really the case. You have to throw your punches as fast and as hard as possible. Your legs and head are not left out too.


This MMA workouts can be one of the best ways to lose weight and stay in shape. Remember to train hard and consistently if you want to see even the slightest of results. Exercising is an uphill task, especially at the beginning. But once you start to see great results, you’ll be hooked.

Posted by in Workouts