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 activities, you'll be doing the following activities:

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

Rotational dumbbell arm swings
Sets: 3 Reps: 8

Stork stance cobra using bungee with rotation
Sets: 3 Reps: 8

Day 2

Rest day!

Day 3

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

Incline crunches on ball
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

Floor tricep dips on single leg
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

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

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

Side lunges
Sets: 3 Reps: 12

Dumbbell front lunge with bicep curl to shoulder press
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program 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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