Advanced Home Workout Plan For Women
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If you are looking for an advanced home workout plan for women, this one should take you to the limit. It is challenging even for those of you who know the ropes and are already rather fit.
Challenge Yourself
For this workout, we are once more going to use a split routine (my favorite), which means lower and upper body on a separate day.
You have a choice to do the routines either as a circuit (one set of an exercise, then the next, then starting over) or complete the sets of every exercise before proceeding to the next. I always prefer a circuit. Take breaks if you have to, but not longer than 1-2 minutes after each round / set.
Remember to always use the weight based on your fitness level. Don’t make too difficult, but also not too easy. The last 2-3 reps should always be difficult to perform, if it’s not, you have to increase the weight.
Basic Premises
As with my beginner schedule for women, we follow these guidelines:
- Don’t skip the warm-ups and stretching parts. The warming up should be 5-10 minutes and the stretching another 5-10.
- Planks go before and after a workout, because they help you strengthen the core and provide further warm-up.
- The entire body needs exercise. If you only train your legs, you end up with a body that visually isn’t going together.
- Your workout needs both, strength as well as cardio (metabolic) training. Only both together will give you complete fitness.
The Workout Plan
The links will once more take you to complete explanations / videos of the workouts and exercises:
This Is Not For Beginners!
Don’t forget that this is not designed for beginners! Don’t make the mistake of believing that doing more is always better! You have to train for your fitness level and take things from there. Doing too much can lead to overtraining!
Also make sure your nutritional approach is matching your training effort. If you don’t give your body what it needs, it can’t perform. 40% of your daily regimen should be protein, 40% carbohydrates, and 20% of healthy fats. I personally never count my calories, but I’m always aware of how much I eat.
Picture courtesy of “So Money Photography“.
10 Comments
I have been following this program for almost 3 month now and it working out very good for me! Your split routine programs has changed my life!
Thanks!
Have a wonderful weekend Tatianna!
I a so happy darling! This way of working out seems to work best for me as well!
I plan on trying this plan after my 5 days rest. Just one question, how would one of your full body routine fit into this plan?
I’m not Tat, but maybe I can answer that: you can’t do full body routines multiple times per week and keep that up for months, at least not on this level. Here it is enough to do it for a month every half year, because it will be so taxing on the body.
When you go for it, doing it three times per week (Mo-We-Fr, for example) should suffice. Also pick FB routines that involve different synergists, so the workload is distributed among a variety of smaller muscle groups while training the larger ones.
You can do a combination of this for example:
Monday – Lower Body
Tuesday – Upper Body
Wednesday – Off
Thursday – Full Body
Friday – Off
Sat – Full Body
Sun – Off
This is advanced, intermediate would cut one day or add some light cardio only day. Or you can do what Evil C had said.
Thanks Tati and evilcyber. Tati, your above suggestion is the plan I’ve been following since June 18. I wanted to try a different plan after my rest days. Talking this out with you guys helps with my planing. I’ll do the advance plan for 5 weeks , then do another 5 days of rest and follow with 5 weeks of evilcyber plan of 3 days of fullbody routine per week. I appreciate the input guys.
some examples for light cardio…thanks
Anything that gets your heart rate to about 50-60 percent of the maximum (which you can roughly calculate as 220 – your age).
Great article Tati!!
I was wondering though what is the duration of this plan excluding warm up/cool down..
hi, what the difference between cardio and abs? why abs not included in this workout plan?