Women’s Fat Loss Workout

Workout Description

Fat loss is a common goal for a lot of women.
However, there’s a lot of misinformation out there on how women should diet and work out to achieve this goal.
Most women’s magazines will tell you that some fad diet, some basic ab & glute workout circuit, or even tons of cardio is the solution.
The truth is, these things can work (when part of a larger, complete plan) – but there’s nothing special about them and they can make your fat loss journey a lot more difficult than it has to be.
In reality, hard work with some resistance training balanced with some additional cardio to ramp up your daily calorie expenditure is the best approach.
And when paired with a diet that puts you in a slight calorie deficit, will help you shed any unwanted body fat you may have.

Muscle & Strength’s Women’s Fat Loss Program

This 10 week workout program is perfect for any healthy woman who is looking to lose unwanted body fat through a good weight lifting and cardio program.
The goal is to increase the amount of calories you burn by performing exercises that require multiple muscle groups to help complete the exercise. These are known as compound lifts and will help you burn way more calories than isolation exercises will in the long run.
By the end of the 10 weeks you should notice tighter, slimmer, and stronger muscles and a better body composition than when you began.
The workout itself will focus predominately on building the muscles of the legs and glutes. There will also be upper body workouts that will focus on sculpting the muscles of the arms, back, and shoulders.
Lastly, we’ve included cardio and core training to help you burn additional calories during the day and to tighten up your midsection for a more slender figure.
Rest periods for these workout programs should be kept to 30-90 seconds in between sets and exercises. On days you perform a circuit, no rest should be taken until after the circuit is complete.

Day 1: Upper Body Focus

Exercise	Sets	Reps
1. Pull Down	3	12
2. Dumbbell Incline Bench Press	3	12
3. Cable Lateral Raise	3	15
4. Seated Cable Row	3	12
5. Dumbbell Curls	2	12
6. Tricep Overhead Extension	2	12
7. Machine Curl	2	12
8. Rope Pressdown	2	12

Day 2: Lower Body Focus

Exercise	Sets	Reps
1. Barbell Squat	3	12
2. Romanian Deadlift	4	10
3. Walking Lunge	3	15 Each
4. Bodyweight Curtsey Lunge	3	12 Each
5. Glute Kick Back	3	15 Each

Perform 10-15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec: 10 Sec work to rest ratio.

Day 3: Cardio, Abs, & Glutes

Perform 20-30 mins of low intensity steady state cardio. After cardio, perform the following abs and glute circuit:

Exercise	Sets	Reps
Plank	3	30 Secs
Bodyweight Glute Bridge	3	15
Ab Crunch	3	20
Glute Kick Back	3	12
Mountain Climbers	3	12 Each
Side Lying Clams	3	12 Each
Oblique Crunch	3	12 Each

Day 4: Upper Body Focused

Exercise	Sets	Reps
1. Dumbbell Row	4	12
2. Seated Shoulder Press	3	12
3. Cable Face Pull	3	12
4. Dumbbell Bench Press	3	12
5. Close Grip Pull Down	3	15
6. Seated Curls	3	12
7. Lying Tricep Extensions	3	12

Day 5: Lower Body Focus

Exercise	Sets	Reps
1. Reverse Hack Squats	3	12
2. Leg Press	3	12
3. Leg Extension	3	15
4. Leg Curls	3	15
5. Standing Calf Raises	3	25

Perform 10-15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec: 10 Sec work to rest ratio.

Weekends: Cardio, Abs, & Glutes

Perform 20-30 mins of low intensity steady state cardio. After cardio, perform the following abs and glute circuit:

Exercise	Sets	Reps
Plank	3	30 Secs
Bodyweight Glute Bridge	3	15
Ab Crunch	3	20
Glute Kick Back	3	12
Mountain Climbers	3	12 Each
Side Lying Clams	3	12 Each
Oblique Crunch	3	12 Each