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.
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.
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“.