Home Workout for Women

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:

	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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Home Workout for Women

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MJ Johnson

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