BEGINNERS BEGINNERS WORKOUT WORKOUT PLAN FOR PLAN FOR WOMENWOMEN

RESTREST

45-60 SECONDS 45-60 SECONDS BEFORE NEXT BEFORE NEXT EXERCICEEXERCICE

DO CIRCUIT FOR 40 DO CIRCUIT FOR 40 MINUTES WITH 1 MINUTE MINUTES WITH 1 MINUTE REST BETWEEN FINISHED REST BETWEEN FINISHED CIRCUITSCIRCUITS

1)1)Shoulder Raises Lateral DBShoulder Raises Lateral DB

2)2)Squats DB-BBSquats DB-BB

LIGHT WEIGHTLIGHT WEIGHT

1. Shoulder Raises Lateral DB

2. Squats DB-BB2. Squats DB-BB

EACH LEGEACH LEG1)Front Lunges (Alternating DB)

2)Dead Lifts DB

3)Normal Push-up

4)Plank

5)Bent Over Row DB

6)Seated Shoulder Press DB-M-C

1. Front Lunges (Alternating DB)

2. Dead Lifts DB

3. Normal Push-up

5. Bent Over Row DB

4. Plank

● 6. Seated Shoulder 6. Seated Shoulder Press DB-M-CPress DB-M-C

EACH ARMEACH ARM

1)Biceps Curl (Alternating) DB-M

2)Triceps Dips (Bench-Chair)

3)Ball Crunches

● 1. Biceps Curl 1. Biceps Curl (Alternating) DB-M(Alternating) DB-M

2. Triceps Dips (Bench-Chair)2. Triceps Dips (Bench-Chair)

3. Ball Crunches3. Ball Crunches

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