Gym Exercises for Full-Body Fitness"womens life

          

               25-Exercise Gym Workout Plan for Women

Warm-Up (5–10 minutes)

. Treadmill walk or slow jogging – 5 minutes.

. Dynamic warm up stretches:.

       . Arm Circles

       . Leg Swings

        . Hip Openers

Day 1: Upper Body Strength

. Dumbbell Bench Press: 3 sets of 10–12 reps.

. Dumbbell Shoulder Press: 3 sets of 10-12 reps.

. Lat Pulldown : 3 sets of 10-12 reps

. Dumbbell Bicep Curls 3 sets of 12-15 reps

. Tricep Dips. 3 sets of 12-15 reps

Day 2:Lower Body Strength

. Dumbbell Squats: 3 sets of 12 

. Bulgarian Split Squats: 3 sets of 12/leg 

. Romanian Deadlifts (3 sets of 10–12 reps) 

. Calf Raises (3 sets of 20 reps) 

. Glute Bridges (3 sets of 15-20 reps)

Day 3: Cardio and Core 

. HIIT on Treadmill Run for 30 seconds, walk for 1 minute, then repeat this cycle for            20  minutes.

. Plank Hold a plank for 30 to 60 seconds doing repetitions to complete 3 sets. 

. Russian Twists 3 sets of 20 reps with one dumbbell

. Leg raises, 3 sets, of 15 reps.

. Mountain climber that works out the core muscles (complete 3 sets).

 

Day 4: Full Body Circuit (3 Rounds)

. Kettlebell Swings (15 reps)  

. Push-Ups (10–15 reps)  

. Goblet Squats (15 reps)

. Dumbbell Rows (10 reps per arm)

. Burpees (10 reps)

Day 5: Active Recovery

. Yogan Flow or Stretching (20–30 minutes)

. Foam Rolling

Day 6: Glutes & Abs

. Hip Thrusts 3 x 12 

. Side Plank 3 x Hold each side 30-60 seconds 

. Bicycle Crunches 3 x 20 reps

Tips 

. Be sure to alter weights and intensity to conditionally suited. 

. Take rests for the exercises within 30-60 seconds and resting of sets 1-2 minutes 

. Keep form when doing exercise and one wont get injured or only utilize half benefit          for doing.

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