One week workout plan for women

One week workout plan for women

Its not just about fitness goal it’s about building solid habit.  Fulfill your desire with a good start One week workout plan for women.  Men, it seems, are not the only ones who enjoy lifting weights. Nowadays, you’re just as likely to see women in the gym, squatting, benching, and dead lifting.

Girl’s have equal rights in the society they have freedom to do what they want and achieve their desire goal but what is stopping women going to gym or doing physical exercise as women were generally advised to stay away from weights as it was wrongly believed that lifting weights would turn them into hulking she-beasts.

That’s why today, we are going to be looking at one week workout plan  for women to get strong and toned.

If you’re a woman who is looking to get bigger, stronger, and more toned, the following routine is perfect.

                                           TABLE OF CONTENTS

  1.  Warming up
     (Sample warming up)
  2.   One week women workout plan to get strong  and toned
  • Monday
  • Tuesday :-
  • Wednesday:-
  • Thursday:-
  •  Friday :-
  •  Saturday
  •  Sunday

3.   Diet and nutrition

One week  fitness action plan


Before you commit with one week  fitness plan action plan, it is absolutely vital that you take the time to properly warm up before training.Warming up increases body temperature, which reduces the chance for muscle and tendon injuries it also helps in increasing flexibility and mobility.

A good warm up will also increase your core body temperature and will potentially improve your athletic performance. Warming up boost circulation which in turn means more blood flows around the body. This ensures that more oxygen and nutrients can be carried around the body and be fed to the awaiting muscle cells. The more energy they have, the harder the muscles can work when you’re training.

These are our favorite quick warm up exercises in fitness action plan that can help you prevent an injury during your workout! 

  1. Marching in place while swinging your arms.
  2. Jumping jacks
  3. Walking jacks
  4. Arm circles and shoulder shrugs.
  5. Mountain Climbers
  6. Swinging toe touches.
  7. Leg swings (forward and side to side).
  8. Hip rotations (like stepping over a fence)
  9. Hip circles (like you’re hula hooping)
  10. Body-weight squats.
  11. Push-ups.
  12. Lunges.
  13. Hip extensions.

A Chest, Arms,legs and Back Workout action plan for Women

Targeting your chest, arms and back is easy with exercises that require these muscle groups to activate simultaneously. In this one week workout plan for women train your arms ,back,shoulder and legs with all given exercise usually women do not produce large enough levels of testosterone to build bulky muscles, but these exercises do tone and strengthen your body. Before starting these workouts, warm up the muscles with a five to 10 minute walk or the warmup exercises.

Monday – Chest and Arms

 Push ups for strengthening arms ,one week women workout plan for monday
Push ups for arms women workout plan for Monday
  1. Flat bench barbell press – 4 sets of 7 reps
  2. Push ups – 4 sets of 10 reps
  3. Cable crossovers – 3 sets of 15 reps
  4. Incline dumbbell flyes – 4 sets of 12 reps
  5. Barbell biceps curls – 3 sets of 12 reps
  6. Alternate arm hammer curls – 4 sets of 12 reps per arm
  7. Triceps rope overhead extensions – 3 sets of 20 reps
  8. Triceps dips – 3 sets of 15 reps
  9. 10 minutes on the elliptical machine

Tuesday – Shoulders and Back

Dumbbell bent over row ,fitness action plan
Women workout plan(dumbbell bent over row)
  1. Standing barbell military press – 4 sets of 10 reps
  2. Dumbbell lateral raises – 4 sets of 15 reps
  3. EZ bar upright rows – 3 sets of 15 reps
  4. Seated dumbbell shoulder press – 4 sets of 10 reps
  5. Dumbbell shrugs – 4 sets of 10 reps
  6. Close-grip lat pulldowns – 4 sets of 12 reps
  7. Dumbbell bent over rows – 4 sets of 12 reps per arm
  8. T-Bar rows – 4 sets of 10 reps

    T bar row exercise ,fitness action plan
    T bar row exercise Women workout plan

Wednesday – Cardio Circuit

 Push ups for arms women workout plan for monday
       Strengthen core with plank exercise
  1. 15 burpees
  2. 20push ups
  3. 15 crunches
  4. 20 squat thrusts
  5. 4 sets of 10 hanging leg raises
  6. 3 x 1-minute rounds of plank
  7. 25 minutes low intensity cardio on the treadmill

    Fitness action plan with burpees exercise
    Best cardio exercise with Burpees


Thursday – Strength day

 women workout plan with Deadlifts
Strengthen muscles with Dead lifts
  1. Incline dumbbell press – 5 sets of 5 reps
  2. Flat bench barbell press – 5 sets of 5 reps
  3. Barbell bent-over rows  – 5 sets of 5 reps
  4. Barbell clean and press – 5 sets of 5 reps
  5. Dead lifts – 5 sets of 5 reps
  6. Barbell bent-over rows – 5 sets of 5 reps
  7. Barbell snatch – 5 sets of 5 reps
  8. 10 minutes on the stationary bike

Friday – Legs

leg press best exercise to strengthen your legs.
                                 Leg press workout
  1. Barbell squats – 4 sets of 8 reps
  2. Leg press machine – 3 sets of 12 reps
  3. Leg extensions – 3 sets of 15 reps
  4. Hamstring curls – 3 sets of 15 reps
  5. Walking lunges – 4 sets of 10 reps per leg
  6. Seated or standing calf raises – 4 sets of 20 reps per leg
  7. 10 minutes on the elliptical machine

Saturday : Home workout

 womens workout plan include running and jogging best cardio workout
    Running and jogging are best cardio exercise.
  • 40 Second Plank
  • 30 Jumping Jacks
  • 35 Sit Ups
  • 20 Crunches
  • 5 Lunges
  • 15 Butt Kicks
  • 25 Squats
  • 10 Push Ups
  • 30 second sprint, 30 second jog (5x)
  • 35 second sprint, 45 second jog (6x)


Take rest

 Following this one week fitness action plan,the last day of the week is REST DAY to build muscle tissue, rest and recovery is essential. The two components of rest and recovery are adequate sleep each night, and adequate time in between weight training workouts.

Diet and Nutrition

Diet and nutrition most important element for healthy living

It doesn’t matter how hard you are training in the gym or following this amazing one week fitness plan  if you aren’t eating the right foods at the right time, all of your efforts will have been in vain. You can’t out-train a bad diet, which is why we’re going to share a few diet and nutritional secrets with you before leaving.

Remember, we’re looking at the ultimate  one week workout plan for women to get strong and toned, and if you’re not eating right, you will become neither strong, nor toned.

Here are some tried and tested methods proven to give great results.Follow these methods to get results in your one week fitness action  plan.

Get plenty of healthy protein

Invest on good quality protein for bulinding muscles

Protein is vital for muscle growth and repair. If you want to become strong and/or toned, you need to make sure you are taking enough protein in each day. If you are not consuming healthy protein diet start consuming protein diet  and honestly trying this one week fitness action plan for women.  “A LITTLE PROGRESS EACH DAY ADDS UP TO A BIG RESULT”

According to  nutritional spokesperson and scientific research, most women doing a workout our any other physical activity ,playing sports ,running ,gym  need between 50 and 60 grams of protein a day.

Invest in a good quality whey protein

 Workout plan for women also requires good investment in whey, whey protein is a supplement you will need to invest in if you wish to build muscle and burn fat.

Whey protein shakes are perfect because one shake provides around 24 or more grams of protein per serving. YOU NEED FOCUSED MIND with an amazing fitness action plan.Whey protein easy to consume , convenient, they taste great, and they’re full of other nutrients that the muscles thrive upon.

Don’t forget your veggies

Don't forgot to eat green veggis for healthy living.Involved in fitness acton plan
Green veggies for healthy living

Consuming  protein, healthy fats, and complex carbs, you will also need to make sure you are eating plenty of vegetables ,this will help you in many.As it is beneficial for both men and women .

For example, vegetables can be protective against all the following conditions: Vegetables can also reduce risk factors for diabetes ,Vegetables can have an extremely protective effect on the cardiovascular system by promoting healthy blood pressure (due to their abundance of potassium, calcium, and magnesium), reducing oxidative stress ,certain fibers in vegetables and other plant foods appear protective against colorectal cancer. 

Must read for more information related to  fitness


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