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Women’s Beginner Fat Loss #2
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Legs
Calf Raises (standing)
  • Set 1 : 15 reps(W)
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Lunges
  • Set 1 : 15 reps(W)
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Machine Leg Extension
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Machine Leg Curls
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Cardio/Abs
Crunches
  • Set 1 : 20 reps
  • Set 2 : 20 reps
  • Set 3 : 20 reps
  • Set 4 : 20 reps

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Oblique Dumbbell Crunch 2
  • Set 1 : 20 reps
  • Set 2 : 20 reps
  • Set 3 : 20 reps
  • Set 4 : 20 reps

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Cardio

(25 minutes moderate biking)


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Cardio/Upper Body
Lat Pull Downs (Wide Grip)
  • Set 1 : 15 reps(W)
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Dumbbell Flys
  • Set 1 : 15 reps(W)
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Rope Pushdowns
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Barbell Curl
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Rest Day

Cardio/Abs
Crunches
  • Set 1 : 20 reps
  • Set 2 : 20 reps
  • Set 3 : 20 reps
  • Set 4 : 20 reps

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Oblique Dumbbell Crunch 2
  • Set 1 : 20 reps
  • Set 2 : 20 reps
  • Set 3 : 20 reps
  • Set 4 : 20 reps

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Cardio

(25 minutes Elliptical)


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Cardio
Cardio
  • (20 minutes elliptical)
  • (20 minutes biking)

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Lunges
  • Set 1 : 20 reps
  • Set 2 : 20 reps
  • Set 3 : 20 reps
  • Set 4 : 20 reps

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Rest Day
Legend: W - warmup set, BB - barbell, DB - dumbell, HS - hammer strength, MB - medicine ball