Home Workout for Women (CS)

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.

Week 1

Day 1

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

	Rotational dumbbell arm swings Sets: 3 Reps: 8
	Stork stance cobra using bungee with rotation Sets: 3 Reps: 8
	Banded standing oblique twist Sets: 3 Reps: 8
	Side lunges with knee lift Sets: 3 Reps: 10
	Wall front leg swings Sets: 3 Reps: 10
	Dumbbell single arm deadlift curl Sets: 3 Reps: 8
	Dumbbell swing row with staggered stance Sets: 3 Reps: 8
	Resistance band reverse woodchop Sets: 3 Reps: 8
	Wall calf stretch (straight knee) Sets: 2 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

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

	Incline crunches on ball Sets: 3 Reps: 10
	Floor tricep dips on single leg Sets: 3 Reps: 10
	Double leg reverse crunches with bent knee (lying leg raises) Sets: 3 Reps: 10
	Dumbbell chest press with rotation on ball Sets: 3 Reps: 10
	Incline dumbbell press on ball 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:

	Side lunges 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
	Standing dumbbell front raise Sets: 3 Reps: 12
	Stork bent over rear delt raise with dumbbell Sets: 3 Reps: 12
	Jump squat with rotation Sets: 3 Reps: 12
	Wall front leg swings Sets: 3 Reps: 10
	Wall calf stretch (straight knee) Sets: 2 Reps: 10
	Buttkickers 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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Home Workout for Women

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MJ Johnson

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