Five-day weight loss workout for women is for you if you’re looking to lose a few pounds and haven’t been to a gym before. The program is suitable for ladies without previous fitness experience. It will bring the greatest benefit in the first six to eight weeks of training, after which it is good to replace it with a new, more exercise-rich program. Rest one to two minutes between exercises and sets and two to three minutes between different cardio sets.
- First day – cardio option 1
- Second day – upper body ( back, chest, shoulders, triceps, biceps), cardio
- Third day – cardio option 2
- Fourth day – lower part ( legs)
- Fifth day – cardio option 1
- Sixth day – rest
- Seventh day – rest
Five-day weight loss workout
Training program for the first day
Cardio option 1
- 20 minutes on the bike with a target heart rate of 60% of the maximum allowed for the age
- 20 minutes on the treadmill walking at an incline with a target heart rate of 70% of the max
- Sit ups – 3 sets of 20-30 repetitions
- Leg raise – 3 sets to failure
Five-day weight loss workout
Training program for the second day
Upper body
- 5-10 minutes on the bike to warm up
- Wide Grip Pull down or Seated Cable Row- 3 sets of 12 reps
- Barbell Bench Press or Dumbbell Bench Fly – 3 sets of 12 reps
- Dumbbell Lateral Raise or Dumbbell Front Raise- 3 sets of 12 reps
- Rope Triceps Extension- 3 sets of 12-15 reps
- Standing Barbell Biceps Curl or Dumbbell Curl – 3 sets of 12-15 reps
- 20 minutes on the bike
Training program for the third day
Cardio option 2
- 10 minutes on the bike with a target heart rate of 60% of the maximum allowed for the age
- 10 minutes on the stepper with a target heart rate of 70% of the max
- 10 minutes on the elliptical with a target heart rate of 60% of the max
- 10 minutes on the bike with a target heart rate of 70% of the max
- Sit ups – 3 sets of 20-30 repetitions
- Leg raise- 3 sets to failure
Training program for the fourth day
lower body
- 5-10 minutes on the bike to warm up
- Leg press – 3 sets of 20-30 repetitions
- Lunges – 3 sets of 15 reps on each leg
- Leg curl – 3 sets of 25-30 reps
- Leg extension – 3 sets of 15-20 reps
- Hyperextensions – 3 sets of 15-20 repetitions
- 20 minutes on the treadmill walking at an incline with a target heart rate of 70% of maximum allowed for the age
Training program for the fifth day
Cardio option 1
- 20 minutes on the bike with a target heart rate of 60% of the maximum allowed for the age
- 20 minutes on the treadmill walking at an incline with a target heart rate of 70% of the max
- Sit ups – 3 sets of 20-30 repetitions
- Leg Raise – 3 sets to failure
If you don’t know how to perform a certain exercise just press on it and follow the link.
In the program where you have a choice between two exercises you can alternate them every week.
Don’t forget the right nutrition, it is the foundation for the success of this program!
Supplements that can help you:
https://purebodycult.com/product-category/weight-loss/
https://en.wikipedia.org/wiki/Weight_loss
Pure Body Cult