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Weekly Workout Plan for Women

Weekly Workout Plan for Women

April 2nd Training And Programs

Weekly Workout Plan for Women

For overall fitness, it’s a good idea to incorporate both cardio and strength training workouts. But how do you know when to do which? It can be confusing to keep track of your workouts, which is why we did the work for you. Follow this weekly workout plan to get your body in shape and start feeling great.

Each day, you have several options, to keep it exciting and prevent burnout. Always remember to warm up before every workout.


Sunday: Cardio

Try these options for a fun, general cardio workout.

  • ● 30-minute run
  • ● Cycling or spin class
  • ● Zumba or aerobics class
  • ● Elliptical machine
  • ● HIIT workout


Monday: Arms

Try these moves with free weights to sculpt your upper body. Do three sets of 20 reps each.

  • ● Tricep kickbacks
  • ● Bicep curls
  • ● Push up rows
  • ● Skull crushers
  • ● Lateral raises

Tuesday: Interval cardio

Try running or cycling at maximum effort for 1-2 minutes, then walk or jog for 1-2 minutes. Repeat for 30 minutes.

Wednesday: Legs

Try these moves with or without free weights. Do three sets of 20 reps each, and three reps of the wall sit.

  • ● Squats
  • ● Sumo squats
  • ● Front lunges
  • ● Back lunges
  • ● Glute bridges
  • ● Lying leg lifts
  • ● 60-second wall sit


Thursday: Core

Try these moves to get sculpted abs. Do three sets of 20 reps each, and three reps of the planks.

  • ● 1-minute plank
  • ● 1-minute side plank, each side
  • ● Reverse crunches
  • ● Plank jacks
  • ● Mountain climbers
  • ● Bicycle crunches


Friday: Easy workout day

Try any of these options for an active rest:

  • ● Gentle yoga
  • ● 30- to 60-minute walk
  • ● Cycling at an easy pace

Saturday: Rest day

Don’t skip your rest day– this is very important to let your muscles recover and to prevent burnout.

It’s also important you remember to eat plenty of protein every day, especially after your workout. Try eating a high-protein and carb snack after every workout to refuel your body.