Summer Shape Up at Home: Women's 6 Week Fat-Burning Workout
Summer Shape Up Women's Home Workout
Are you stuck working out at home and still want to look and feel your best for summer? This 6-week fat-burning workout will have you beach-ready in no time!
| Workout Summary | |
|---|---|
| Main Goal: | Lose Fat |
| Workout Type: | Split |
| Training Level: | Beginner |
| Program Duration: | 6 weeks |
| Days Per Week: | 3 |
| Time Per Workout: | 30 minutes |
| Equipment Required: | Dumbbells, Bodyweight, Resistance Bands |
| Target Gender: | Female |
Workout Description
This 6-week workout plan is designed for women who want to burn fat and tone their bodies. The program includes a mix of strength training, cardio, and bodyweight exercises to maximize results.
Workout Schedule
The 6-week workout plan includes the following schedule:
- Day 1 - Pull Day
- Day 2 - Lower Body/Posterior Chain Day
- Day 3 - Push Day
- Day 4 - Rest
- Day 5 - Quadriceps and Calves
- Day 6 - Core and Tabata Cardio
- Day 7 - Rest
Equipment You'll Need
To complete this workout, you will need the following equipment:
- Dumbbells
- Resistance Bands
- Bodyweight
- Exercise Mat
Recovery and Rest
Recovery is just as important as the workout itself. Make sure to get plenty of rest and stay hydrated. Incorporate active recovery on rest days with light stretching or yoga.
Summer Shape Up Women's Home Workout
Day 1 - Pull Day
Focus on back, biceps, and rear delts with exercises like bent-over rows, dumbbell curls, and rear delt flys.
| Exercise | Reps |
|---|---|
| Bent Over Rows | 12-15 |
| Lat Pulldowns | 12-15 |
| Dumbbell Curls | 12-15 |
| Rear Delt Flys | 12-15 |
Day 2 - Lower Body/Posterior Chain Day
Work on your glutes, hamstrings, and lower back with deadlifts, leg curls, and glute bridges.
| Exercise | Reps |
|---|---|
| Deadlifts | 12-15 |
| Leg Curls | 12-15 |
| Glute Bridges | 12-15 |
| Back Extensions | 12-15 |
Day 3 - Push Day
Target your chest, shoulders, and triceps with exercises like push-ups, shoulder presses, and tricep dips.
| Exercise | Reps |
|---|---|
| Push-Ups | 12-15 |
| Shoulder Press | 12-15 |
| Tricep Dips | 12-15 |
| Lateral Raises | 12-15 |
Day 5 - Quadriceps and Calves
Strengthen your quads and calves with squats, lunges, and calf raises.
| Exercise | Reps |
|---|---|
| Squats | 12-15 |
| Lunges | 12-15 |
| Calf Raises | 12-15 |
| Leg Press | 12-15 |
Day 6 - Core and Tabata Cardio
Focus on your core with exercises like planks, Russian twists, and finish with a Tabata cardio session.
| Exercise | Reps |
|---|---|
| Plank | 30 sec |
| Russian Twists | 20 |
| Tabata Cardio | 4 min |
Conclusion
Stay consistent and follow the plan to achieve the best results. Make sure to rest and recover properly, and adjust the workout to fit your fitness level. Enjoy your journey to a fitter, healthier you!