WORKOUT PLANS FOR WOMEN I.

When I started this blog, I didn't expect to have so many female readers, but I certainly didn't expect them to try to copy the workouts and diets I described and start exercising and eating accordingly. The workout plans and diets in the blog were created for men, specifically for mesomorphic body types, and tailored entirely to me. I say this because the diet I'm currently on, for example, is typically for men, alongside training. I would advise all girls against following my diet (with the exception of radical diets) for several reasons. One is that a woman's average caloric intake is normally 1500–1800 kcal. The diet I described meets my daily 2800 kcal requirement alongside training, which means if a woman starts this diet, she will definitely gain weight from it. The same applies to weight training; it's for men, stimulating masculine muscles.

Therefore, I will now describe workout plans specifically tailored for women, which you can confidently follow. From beginner to more advanced workouts. These workouts are designed solely and exclusively for the female body and female physiology.

To start, for gym workouts, I recommend a 6-week training plan that prepares your muscles, circulation, and connective tissues for the load. You shouldn't skip this, as it's the foundation everyone should lay, and by the way, these 6 weeks alone will produce visible results. After these 6 weeks, you can either get a personalized workout plan, or if you don't have the option, for example, if you're a university student or life just didn't work out, choose from the workouts below. It's important to note that since this is for women, you won't get muscular from it, there's no need to fear that. These workouts really nicely bring out feminine shapes and make them firm. There's nothing better than a woman's leg or a beautiful butt. AHHHHHHhhhhhh.

The Basics and the Basic Workout

A 6-week preparatory and body-shaping program, which absolutely requires cardio workouts, at least twice, but preferably three times a week. Make sure to have two rest days within a week. We'll split the weight training into two days, making it 4-5 workouts a week, from which you should put together some kind of program alongside finding the ideal diet.

Warm-up is incredibly important, 10 minutes of any cardio exercise, be it running, cycling, stepping machine, or whatever you find that gets your heart rate up. This will prevent injuries, muscle strains, warm up and prepare your muscles for the load, improve your blood circulation, and bring your body temperature to an ideal state for exercise. This achieves the most effective workout and shaping process possible.

The number of sets should be increased every two weeks, as follows.

Weeks 1-2: 2×15, for abs exercises 2×20

Weeks 3-4: 3×15, for abs exercises 3×20

Weeks 5-6: 4×15, for abs exercises 4×20

This is the basic structure; from here, everyone can customize it with a personalized workout plan, adapting to their own body shape. For technical execution of the exercises, this page can be helpful, but I must add that the technical correctness of the videos shown here is highly questionable. This is precisely why we are making an instructional video, because there is no useful material on the internet, and this situation is quite ridiculous. For those who may not be able to afford a personal trainer, or don't have a gym nearby, I will now describe a few alternatives for gym workouts, still focusing on exercises tailored for women.

It is very important to monitor your heart rate. The calculation is as follows: subtract your age from 220, and the result is your maximum heart rate. If your body exceeds this number, stop immediately. So, for a 24-year-old woman, this number is 196.

Training with Significant Overweight

We talk about significant overweight when there's more than 25 kg of excess weight. This chapter alone would be worth a separate post (I might even write one), as exercising with such or even greater excess weight is increasingly dangerous. I won't elaborate, but this level of overweight is very strenuous on the heart, circulation, and almost all organs, so proceed with extreme caution. Anyone who starts exercising should definitely have a medical check-up beforehand, because it's quite a drag to die on the treadmill. So this is a gentle training plan; you should only move on from here if your ideal body weight is within a 15 kg visual range.

How it’s made

Lift. Hold two light dumbbells in your hands. Raise your right leg and left arm forward to a horizontal position, then perform the movement with your opposite arm and leg.

Elbow raise. Stand with your feet hip-width apart. Lift the dumbbells in your extended hands by pulling your elbows back and up. At the same time, slightly raise both heels. Perform the exercise slowly.

Squat. Raise the dumbbells to your chest, with elbows turned outwards. As you lift, squat down, then stand up. Perform the exercise slowly; both phases of the squat should be gradual.

Wide-stance squat. Stand with your feet hip-width apart. Hold a dumbbell in each hand and raise it over your right shoulder. Step out to the left and squat down. Follow the direction with your hands and transfer the dumbbell to your other side. Return to the starting position from the squat, then perform the movement in the other direction.

Dumbbell behind back. Stand with your feet hip-width apart. Hold one dumbbell with both hands behind your back. Pull your elbows up, keeping your torso straight if possible. At the same time, bend your knees and lower yourself 10-15 centimeters towards the floor, then straighten up and lower your arms.

Lunge. Stand upright, with dumbbells in your hands at your sides. Perform a lunge forward, raising both arms to a lateral middle position, then step back. Do the same with the opposite leg.

Torso bend. Stand with your feet apart. Bend your torso forward, holding the dumbbell in your hands above the ground. From this position, raise your arms to a lateral middle position, then slowly lower them to a vertical position. Repeat the exercise in this position.

Lift. Lie on your back. Bend your knees, with your feet flat on the floor. Hold the dumbbells in your hands next to your thighs. Slightly raise your arms, then move them to a lateral middle position, at the same time extending your legs in line with your thighs. 

Knee twist. Lie on your back on the floor, with your knees bent and your feet flat on the ground. Hold a dumbbell in each hand at your chest. Twist your knees to the side, and follow this movement with your arms holding the dumbbells, raising them to a lateral middle position. Return your knees to the center, then repeat the movement in the opposite direction.

Arm and leg raise. Lie on your back. Hold the dumbbells next to your thighs. Raise your legs to a 45-degree angle, and the dumbbells parallel to your legs. Slowly lower back down.

Bend, twist. Stand with your feet apart. Raise the dumbbells overhead, then lower them behind your neck. Hold, then bend your torso forward, twist it to the left, then return to the starting position. Repeat the movement in the opposite direction.

Full Body Shaping

Similar to the foundational six-week workout, but much more intense. I specifically recommend this to those who take their cardio workouts seriously. It can be ideally combined with almost any type of aerobic exercise. For this program, it's almost mandatory to choose a workout that also includes abdominal exercises.

Dumbbell bench press

Lie on your back on the bench, feet shoulder-width apart on the floor. Lower your elbows bent to your sides. The dumbbell in your hand should be in line with the upper part of your chest. Your arm should be vertical above your elbow. Extend your arm, then pull it back. Repeat slowly.

Lat pulldown. Stand facing the machine. One foot should be forward, with your weight on it. Grip the handles slightly wider than shoulder-width, keeping your torso straight. Pull the bar down to your side by extending your shoulders, then slowly release it back.

Pec deck. Sit in the machine, with your legs in a relaxed wide stance. Grab the handles, then press the pads together in front of your chest, and then slowly release them back. Repeat the exercise.

Cable crossover. Stand equidistant from the cables, in a stable stance. One foot should be slightly ahead of the other, and stand with your feet shoulder-width apart. Hold the handles with your arms spread wide. Exhale as you pull them together, and do not fully extend your elbows.

Elliptical trainer. Set the machine to medium resistance, then pedal for 10 minutes. Choose a slower pace and maintain a stable, correct posture.

Hip extension. Lie face down on the bench and grasp its edge so that your feet do not touch the bench. Lift your legs parallel to the floor. Hold, then lower them. Repeat several times. It's okay if you can't raise them to horizontal height.

Leg extension machine. Sit in the machine, with your back against the backrest. Adjust the machine so that your knee is in line with the machine's pivot point. Hold the handles on both sides. Extend your knee to lift the weight until your leg is straight. Return to the starting position, then repeat. 

Leg curl machine. Lie on your stomach, with your ankles under the padded footrest. Adjust the machine so that your knee is in line with the machine's pivot point. Hold the handles on both sides. Lift the weight with bent knees, then lower it back to the starting position. Repeat the exercise. 

Bicycle. Set the bike to resistance 3-4, then pedal at a comfortable pace for 10 minutes.

Full Body Shaping Pro

Clearly, this is a harder, more intense version of the previous workout. The two workout plans build closely upon each other, but I could also say there are serious overlaps. I hope I don't need to tell you that you should only do this if you have already completed the previous one. Ideally, you would do the previous workout for 3 weeks and then this one for 5 weeks. All other rules that applied to the previous one are still valid here.

Cable crossover. Use the upper cables of the cable crossover machine. Stand in the middle, grip the handles. To maintain your balance, step forward with one leg. Lean your upper body forward. Slowly pull your arms in an arch in front of you, up to chest height. Let your hands meet. Slowly return to the starting position, then repeat.

Dumbbell rear raises. Stand with your feet apart, knees slightly bent. Lean your chest slightly forward. Hold the dumbbells in your hands by your sides. Slowly raise your arms backward, turning your palms outwards slightly to the side, then lift them behind you as high as you can. Slowly lower them back down, then repeat.

Seated cable row. Bend your knees, then sit in the machine and grasp the handle close. Keep your knees slightly bent and your back straight. Pull the bar to your waist, moving your shoulders back and down. Pull until your upper arm is vertical. Return to the starting position, then repeat the exercise. 

Shoulder press machine. Sit in the machine. Grip the handles, palms facing forward. Extend your arms and lift the weight. Pay attention to your breathing. Lower the weight, then repeat the exercise.

Hip flexor machine. Position yourself in the machine, supporting your weight on your forearms, straighten up, and lift your chest. Lean against the backrest, let your legs hang. Bend your knees, then raise them to hip height, keeping your torso straight. Return to the starting position, then repeat.

Lying leg press. Lie in the machine, bend your knees. Place your feet hip-width apart on the front of the footplate. As you press the footplate, release the brake on the side of the machine. Slowly extend your legs, then bend them so that your knees are at chest height. Repeat the exercise.

Squat in power rack. Stand with your feet apart in the rack, step forward with one leg for a solid base. Lean your torso slightly forward and grasp the bar. Lift the lighter weight and descend as if you were going to sit in a chair. Before sitting down, hold your position, then rise up. Repeat the exercise.

Lunge. Stand in a wide lunge stance in the power rack. Place your rear foot on a lower bench. Grasp the bar and descend with bent knees. Before your rear leg touches the ground, rise up. Return the weight, switch leg positions, then repeat. Use a lighter weight.

Cool-down on treadmill. Set the treadmill to 0% incline and moderate intensity running. After 5 minutes, change to 2% incline and run for another 5 minutes.

Manager Workout

This workout is ideal for women who, due to their work, cannot spend as much time in the gym as they should. This program was designed for them; it is just as effective as its counterparts, but differs in being much more intense and taking half the time. However, it is mandatory to go at least 3 times a week. I can recommend stress-relieving yoga with it, or at least a decent intensive workplace sex. 

Star jump. Squat down, supporting yourself on your palms. Bounce a few times, then powerfully jump into a wide stance, spreading your arms overhead. Return to the starting position.

Speed Skater. Stand in a wide stance. Keep your arms at your sides, at mid-level. Bend your left leg deeply enough so that you can touch the floor with the fingers of your right hand by leaning forward. Return to the starting position, then perform the movement in the other direction. Repeat the exercise dynamically for the specified amount.

Kick forward. Keep your left leg bent in front of you, and your right leg loosely extended back. Keep your torso straight. Your right arm should be in front, and your left arm behind, with elbows bent. Swing your right leg forward, and your arms backward. Try to kick as high as possible into the air with your swinging leg. Return to your starting position, then repeat the exercise on both sides for the specified amount.

Dynamic knee raise. Keep your left leg bent in front of you, and your right leg loosely extended back. Keep your torso straight. Your right arm should be in front, and your left arm behind, with elbows bent. Pull your right knee towards your chest, keeping your left leg extended, and stand on your toes. Your arms help maintain momentum. Perform the movement for the specified amount on both sides.

Sumo kick. Stand in a wide stance with bent knees, feet pointing outwards. Keep both arms bent in front of you, elbows at your waist, and fists at your chest. Lean slightly to the right so that you can step sideways by raising your left leg high. Lower back into a bent wide stance. Repeat the step out in the other direction.

Dumbbell raises with wall support. Hold two dumbbells in your hands. Stand closely against the wall, leaning against it. Press your shoulders, back, and waist against the wall. Slide down the wall with your back, and take a step forward with your feet so that your thighs are parallel to the floor. With extended arms, raise the dumbbells along the wall to shoulder height, then bring your two arms together in front of you. From this position, lower your arms to your sides, then restart the exercise.

Arm strengthening. Stand closely next to the wall, with dumbbells in your hands. Keep your elbows at your waist, and the dumbbells touching your thighs. Try to lift them so that you bring them closer to the wall. First, only raise them to waist height, then to your shoulders.

Thigh extension and strengthening. Stand with your feet apart, hands on your hips. Bend your left knee forward so that your foot also points forward. Hold this position for five seconds, then straighten up. Perform the movement for the specified amount on both sides.

Hip raise with heel support. Sit on the floor and support yourself on your hands behind your back, with your palms facing forward. Bend your knees, with only your heels touching the floor. Lift your hips 3-4 centimeters, supporting yourself only on your hands and heels. Hold this position for five seconds, then sit back down on the floor.

Thigh twist. Lie on your back on the floor. Bend your knees, with your heels touching the floor. Lift your shoulders and support yourself on your forearms. Lower both legs together, pressed tightly, to the right side, then to the opposite direction. 

Butt and Thigh Sculpting

We've arrived at the first real women's workout program. Of course, the previous ones were 100% that too, but now come the true classic, feminine-figure workouts. God, I love watching girls when they train their glutes. Two pairs of underwear are essential at this point, if the girl is like that. So, the focus is on the glutes and thighs.

Arabesque. Stand tall with your hands loosely on your hips. Keep your feet hip-width apart. Raise your right arm diagonally until your elbow is at the height of your forehead. Lift your right leg behind you until your toes are 5-7 centimeters above the ground. Repeat with the other leg.

Two-stage knee bend. Stand in a wide stance, with your toes pointing slightly outwards. Place your hands loosely on your hips, and turn your elbows out. Lower your hips by bending your knees. Hold this position for three breaths, then lower further until your thighs are parallel to the ground. Hold for three breaths.

Leg raise while lying down. Lie on your back, with your arms beside your body, palms down. Bend your left knee, keeping your foot on the ground. Lift your straight right leg along with your hip. Repeat with the other leg.

Kneeling leg raise. Get into a tabletop position. With your knee bent at a right angle, lift your right leg to hip height, then pull your leg behind you, with your sole facing the ceiling. Perform the exercise on the other side according to the specified number of repetitions.

Hip and leg raise with a bench. Lie on your back, place your hands on the ground beside your body. Place both heels on the seat of a chair positioned at the end of your feet. Lift your right leg, then slowly lift your hips until your body forms a straight line. Lower yourself at the same slow pace. Perform the exercise on the other side according to the specified number of repetitions.

Knee bend with closed legs. Stand tall, with your legs loosely together, and raise your arms in front of you at chest level. Lower yourself by bending your knees, hold the position for three breaths, then lower even further until your arms and thighs are parallel to the ground. Hold, then slowly rise.

Knee bend with bounces. Stand tall, with your back to the chair seat, hands on your hips. Place your left foot on the chair. Pay attention to the distance of the chair from you; it should be approximately one meter. Bend your knee until your thigh is parallel to the ground, then rise. Perform the exercise on the other side according to the specified number of repetitions.

Knee lift with support. Stand behind the chair's backrest on your tiptoes, leaning slightly forward with your hands resting on the chair. Pull one knee twice in front of you, then twice to the side, towards your hip. Perform the exercise on the other side according to the specified number of repetitions.

Step up and down. With hands on your hips, face a small bench – or a chair. Step back with your left foot into an almost kneeling position. Step up onto the chair with your left foot, swinging your right leg back. Make sure to maintain your balance while standing on the chair or bench; hold on if necessary. Perform the exercise on the other side according to the specified number of repetitions.

Knee bend and lift. Stand with your feet shoulder-width apart, and place your hands behind your head. Lower yourself with bent knees until your thighs are parallel to the ground. Then, straighten up and pull your right knee up, then lower yourself back down. Perform the exercise on the other side according to the specified number of repetitions.

Butt and Thigh Sculpting Pro

A very intense butt and thigh sculpting workout. Girls of the blog, let's stop here for a moment, because I can already see that you're thinking of skipping the 6-week foundation or the previous phase of this workout and jumping straight into this one. Don't do it. It's the same situation as with radical, incredibly extreme diets. You can lose weight with them, achieve huge weight loss in an extremely short time, but there will be no thanks for that afterwards + extreme, immediate high-impact workouts can cause such disappointment that you lose your motivation for exercise, or if you don't do it correctly, it's pointless. Be smart, only do this if you have completed the previous one. I highly recommend running alongside it.

Warm-up on the elliptical trainer. Set the machine to a medium pace, then move on the trainer for at least 10 minutes with steady breathing.

Extension lying prone. Lie on your stomach on the bench, but only your upper body should touch it. Straighten your knees, your toes touching the ground. Hold onto the edge of the bench and lift your legs until they are almost horizontal. Slowly lower your legs. Rest, then repeat the lifts.

Squats. Stand loosely, with your knees bent and your feet shoulder-width apart. Clasp your arms in front of your chest and hold them away from you. Slowly lower yourself by pushing your hips back, as if sitting in a chair. Stop before your thighs are parallel to the ground. Hold this position for a few seconds, then rise.

Squats in the power rack. Stand similarly to the previous exercise. Your feet should be shoulder-width apart, and try to place them further forward than your body line. This ensures that you initiate the lift from your glutes. Work with light weight. Grip the bar wider than shoulder-width and lift it off. Do not squat all the way down, and do not fully straighten your legs during the lift. Repeat the squats with short rests.

Cable extension. Attach the clamp to the lower cable of the pulley system, then place it on your left foot. Your right foot should be on a step, or a device that lifts you about 10 centimeters off the ground. Push your hip back and slowly pull the cable. Take a short break, then return your leg to the starting position. Perform the exercise with your other leg as well.

Lying leg press machine. Sit in the machine, with your back supported. Place your feet shoulder-width apart on the front of the footrest. Bend your knees loosely. Release the brake and push the handles to the sides. Make sure your torso remains straight. Lower the footrest by bending your hips and knees to approximately 90 degrees. Return to the starting position, then repeat.

Leg extension machine. Sit in the machine. Support your back against the backrest. Adjust the machine so that its pivot point is in line with your knee, and the weight is at your ankle crease. Hold the handles. Extend your knee, lifting the weight until your leg is straight, then lower the weight back down.

Lying leg curl machine. Lie prone on the machine's pad. Place your ankles under the footrest. Adjust the machine as described previously, then grasp the handles at the front of the pad. Lift the weight by bending your knees, then lower it back down. Repeat the exercise.

Thigh abductor machine. Sit in the machine with an upright torso, place your knees against the supports. Slowly move your knees apart, pause for a few seconds, then return to the starting position.

Cool-down on the treadmill. Set the machine to 0% incline for a light jog. Run for 10 minutes with steady breathing.

This concludes the first part; in the second part of the post, I will present 8 more workout plans as possible alternatives, but I cannot overemphasize that these workout plans are very good and useful, but they cannot replace a personalized workout plan.

In the second part, there will be butt, leg, and chest workouts that don't reduce breast size but firm them up. Also, workout plans for post-pregnancy, during pregnancy, and specific workouts for abs and cardio.