3 Day Female Workout Plan For Beginners

Start building muscle and losing weight… without hitting the gym. This 3-day dumbbell workout plan is geared towards both beginners to help you get fit at home.

Strength Training & Cardio: Which Is Better For Fat Loss & Toning

The truth is, strength training is what will help you build muscle and moderate cardio is what will help them look toned. It’s a combo effect.

When it comes to a workout schedule. schedule your workout days so that you have at least one rest day between each. Also know that if you’re a beginner, you may have a bit of extra soreness in the first week or so.

Summary Days per week: 3 Muscle groups: all major muscles Length of workouts: 20-30 minutes Difficulty: Beginner to Intermediate Equipment required: Dumbbells

Opt for dumbbells that challenge you by the last repetitions and learn how to make exercises harder without increasing your weight.

Because the focus of this 5-day workout routine is on strength, the repetitions are a bit lower and range from 5-12.

Rep Ranges Of The Strength Workout

Dumbbell Front Squat x10  Dumbbell Floor Press x10  Rest45 seconds x3 sets Seated Shoulder Press x8  Romanian Deadlift x12  Deadbug x10 reps per side Rest 30 seconds x 3 sets Elevated Dumbbell Glute Bridge x20 Rest15 seconds x 2 sets

Workout 1

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