The Power Of A Woman

Weekly Workout Plan

Day 1: Full-Body Strength Training (30-45 minutes)

• Squats: 3 sets of 10-15 reps
• Push-ups: 3 sets of 8-12 reps (modify as needed)
• Dumbbell Rows: 3 sets of 10-12 reps per arm
• Plank: 3 sets of 30-60 seconds

Day 2: Cardio (20-30 minutes)

• Brisk walking, jogging, cycling, or a HIIT workout (e.g., jumping jacks, burpees).
• Aim for a moderate intensity that gets the heart rate up.

Day 3: Yoga or Stretching (30 minutes)

• Focus on flexibility and relaxation. Incorporate poses like Downward Dog, Warrior, and Child’s Pose.

Day 4: Lower Body & Core (30-45 minutes)

• Lunges: 3 sets of 10-12 reps per leg
• Deadlifts (dumbbells or bodyweight): 3 sets of 10-15 reps
• Glute Bridges: 3 sets of 15 reps
• Russian Twists: 3 sets of 15 reps per side

Day 5: Cardio Intervals (20-30 minutes)

• Alternate between high-intensity bursts (30 seconds) and low-intensity recovery (1 minute).

Day 6: Upper Body & Core (30-45 minutes)

• Shoulder Press: 3 sets of 10-12 reps
• Tricep Dips: 3 sets of 8-12 reps
• Bicycle Crunches: 3 sets of 15 reps per side
• Mountain Climbers: 3 sets of 30 seconds

Day 7: Active Recovery

• Light activities such as walking, casual biking, or swimming.

Tips for Success

• Time Management: Schedule workouts like appointments and stick to them.
• Flexibility: If a day is too packed, opt for a quick 10-15 minute workout.
• Stay Hydrated: Drink plenty of water throughout the day.
• Nutrition: Combine workouts with a balanced diet for optimal results.
• Listen to Your Body: Rest days are essential; adjust the regimen based on energy levels.

This plan can be tailored to fit personal schedules, preferences, and fitness levels. Consistency is key, so find activities that are enjoyable to make it easier to stick with the regimen!