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Workout: 6-Week Women'S Full Body Strength and Conditioning Workout

This 6-week full body workout program uses bodyweight and dumbbells to help women build strength and conditioning. The circuit-style workout is designed for beginners and involves exercises like squats, lunges, planks, and various dumbbell exercises performed for 3 sessions per week. Each session includes multiple rounds of exercises with short rest periods in between to elevate the heart rate and challenge the entire body.

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472 views1 page

Workout: 6-Week Women'S Full Body Strength and Conditioning Workout

This 6-week full body workout program uses bodyweight and dumbbells to help women build strength and conditioning. The circuit-style workout is designed for beginners and involves exercises like squats, lunges, planks, and various dumbbell exercises performed for 3 sessions per week. Each session includes multiple rounds of exercises with short rest periods in between to elevate the heart rate and challenge the entire body.

Uploaded by

mp3 Rca
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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6-WEEK WOMEN’S FULL BODY STRENGTH

AND CONDITIONING WORKOUT


Main Goal: Increase Strength Equipment: Bodyweight, Dumbbells

Workout Training Level: Beginner


Days Per Week: 3 Days
Target Gender: Female
Author: Roger “Rock” Lockridge
Summary Program Duration: 6 Weeks
Click here for the full workout!

6-Week Women’s Full Body Strength and


Conditioning Workout
Editor’s Note: This is a circuit-style workout. You can rest for the prescribed time, or rest as needed.

Exercise Reps Rest


Goblet Squat 10 30 Sec

Squat Jump 20 30 Sec

Dumbbell Stiff Leg Deadlift 10 30 Sec

Lunge 10 Each 30 Sec

Standing Calf Raise 20 30 Sec

Plank 30 - 60 Sec 30 Sec

Dumbbell Floor Press 10 30 Sec

Floor Dumbbell Fly 20 30 Sec

Dumbbell Row 10 30 Sec

Dumbbell Pullover 20 30 Sec

Plank 30 - 60 Sec 30 Sec

Arnold Press 10 30 Sec

Lateral Raise 20 30 Sec

Dumbbell Curl 10 30 Sec

Overhead Tricep Extension 20 30 Sec

Plank 30 - 60 Sec 30 Sec

Lying Leg Raise 10 30 Sec

Crunches 20 30 Sec

Side Crunch with Leg Lift 20 30 Sec

Plank To Failure 30 Sec

MUSCLEANDSTRENGTH.COM

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