Home Workout for Women

3 Day Split Workout

  • intermediate level

For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Day 1

This daily workout contains 11 exercises, you'll be doing the following exercises:

Buttkickers
Sets: 3 Reps: 10

Banded Standing Oblique Twist
Sets: 3 Reps: 8

Stork Stance Cobra Using Bungee With Rotation
Sets: 3 Reps: 8

Rotational Dumbbell Arm Swings
Sets: 3 Reps: 8

Wall Calf Stretch, Straight Knee
Sets: 2 Reps: 10

Standing Chest Opener Stretch
Sets: 3 Reps: 10

Side Lunges With Knee Lift
Sets: 3 Reps: 10

Wall Front Leg Swings
Sets: 3 Reps: 10

Resistance Band Reverse Woodchop
Sets: 3 Reps: 8

Dumbbell Swing Row With Staggered Stance
Sets: 3 Reps: 8

Dumbbell Single Arm Deadlift Curl
Sets: 3 Reps: 8

Day 2

Rest day!

Day 3

This daily workout contains 7 exercises, you'll be doing the following exercises:

Dumbbell Chest Press With Rotation on Ball
Sets: 3 Reps: 10

Incline Dumbbell Press on Ball
Sets: 3 Reps: 10

Floor Tricep Dips on Single Leg
Sets: 3 Reps: 10

Incline Crunches on Ball
Sets: 3 Reps: 10

Double Leg Reverse Crunches With Bent Knee Lying Leg Raises
Sets: 3 Reps: 10

Dumbbell Kickback on Ball Prone
Sets: 3 Reps: 12

Standing Chest Opener Stretch
Sets: 2 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 9 exercises, you'll be doing the following exercises:

Buttkickers
Sets: 3 Reps: 12

Dumbbell Front Lunge With Bicep Curl to Shoulder Press
Sets: 3 Reps: 10

Diagonal Lunge With Dumbbell
Sets: 3 Reps: 12

Wall Calf Stretch, Straight Knee
Sets: 2 Reps: 10

Side Lunges
Sets: 3 Reps: 12

Wall Front Leg Swings
Sets: 3 Reps: 10

Jump Squat With Rotation
Sets: 3 Reps: 12

Stork Bent Over Rear Delt Raise With Dumbbell
Sets: 3 Reps: 12

Standing Dumbbell Front Raise
Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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