One-Month Workout Plan for Women

One-Month Workout Plan for Women

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Your one-month workout plan should include cardio exercise like aerobics.

When you decide that it's finally time to get in shape, a four week commitment is much more manageable than looking ahead at the rest of your life and picturing continuous exercising. Start your workout plan at the beginning of a new month with the mindset that you'll see what kind of progress you've made at the end of four weeks, then keep fitness in your lifestyle by working out one month at a time.

Scheduling Your Workouts

Once you've committed to a month of exercise, break it down even further into weeks and days. Plan on working out three days each week. It doesn't have to be the same three days every week, but you should have at least one day of rest in between workouts. Have two different workouts to use for the entire month, either an upper-body and a lower-body workout or two different full-body workouts. The plan is to alternate the workouts. For example, if you exercise on Tuesdays, Thursdays and Sundays, you'll do workout number 1 on Tuesday and Sunday and workout number 2 on Thursday the first week, then continue with workout number 2 on Tuesday and Sunday and workout number 1 on Thursday of the following week.

Planning Your Workouts

You'll hit the ground running if you plan your workouts before you hit the gym. Start every workout with a warm-up. This can be five to 10 minutes on a stationary bike or the treadmill, or it could be dynamic stretches like butt-kicks, leg lifts and walking lunges. Know which workout you're going to do each day, whether it's an upper, lower or full-body workout . That will allow you to move smoothly from one exercise to the next without having to stop to decide which exercises to do. Include 20 to 45 minutes of cardio after each resistance training session or schedule in an aerobics or other cardio class on your days off from resistance training. If you don't have time for even a minimal cardio workout afterwards, remember to at least do five or 10 minutes on a cardio machine or some more dynamic stretching to cool down.

Upper-Lower Split

Dividing your workout into upper and lower body days ensures you'll get a full-body workout throughout the week. Matt Siaperas, a personal trainer, puts his clients on a workout that hits all the upper-body muscles with exercises such as chest or bench presses, low rows, overhead triceps extensions, biceps curls, shoulder shrugs, flys and lateral raises on one day. The lower body day comprises fewer exercises, but it takes just as much time since many of them are done one leg at a time. These include tush pushes, leg curls, leg presses, thigh abductors and adductors, and squats. Siaperas tacks ab exercises, like crunches, scissors exercises and situps, onto leg day and recommends clients do three sets of 12 to 15 reps of each exercise in both workouts.

Full Body

You'll want an arsenal of exercises at your disposal that target each of your muscle groups when you put together two full-body workouts for your one-month workout plan. For example, your first workout could start with a seated ab crunch, then move to a chest press, overhead triceps extension, low rows and finish off with squats. The majority of the exercises for your second full body day will hit muscle groups that weren't exercised on your first day. You could do that with exercises like flys, military presses, upright rows, biceps curls, lateral raises, lunges, thigh abductors and adductors and end up with scissors exercises for the abs. A regimen of three sets of 12 to 15 reps of each exercise will give you an effective workout.


  1. Samulkis

    your sentence, just the charm

  2. Elvern

    very useful room

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