At Home and Gym Workout Plans for Women: 3 & 5 Day Splits
Looking for an effective workout plan for women? Whether you train at home or in the gym, these 3-day and 5-day routines are designed to help you build strength, lose fat, and tone your entire body.
Each plan emphasizes legs and glutes while also improving upper body and core strength, making them balanced and beginner-friendly.
The home workout plans will focus on body weight only exercises, but you can use resistance bands and other equipment if you have access to them.
Gym workouts will assume you have access to all gym equipment: barbell, dumbbell, machines, cables, treadmill, etc.
They will include LISS (Low Intensity Steady State) and HIIT (High Intensity Interval Training) cardio sessions.
Therefore, don't hesitate to adjust these workout routines according to your needs.
The workouts will change and increase in difficulty every week.
Some workouts will be harder than others, and they're organized in a way for you to fully recover between workouts.
Each training plan is 4-week long, and we will show you the first two weeks of each workout routine.
We omitted warm-up and cool-down exercises for brevity, but you can find them in the Gymaholic app.
Day 1: Glute Workout A
| Strength | |
| Lying Reverse Leg Raise | 4 rounds x 15 reps |
| Alternate Glute Kickback Side Sweep | 4 rounds x 24 reps |
| Lying Hip Abduction (Right side) | 4 rounds x 12 reps |
| Lying Hip Abduction (Left side) | 4 rounds x 12 reps |
| Single Leg Glute Bridge (Right side) | 4 rounds x 10 reps |
| Single Leg Glute Bridge (Left side) | 4 rounds x 10 reps |
| Prayer Squat To Lateral Walk | 4 rounds x 14 reps |
| Glute Bridge With Abduction | 4 rounds x 20 reps |
| Rest | 60 seconds |
You can find the 3-day women's home workout routine in the Gymaholic app:
Rest days are crucial for muscle recovery and growth, allowing your body to repair and strengthen itself after intense workouts. Additionally, they help prevent burnout and reduce the risk of injury by giving both your mind and body a chance to rejuvenate.
| Strength | |
| Plank T Rotation | 5 rounds x 30 seconds |
| Alternate Superman | 5 rounds x 30 seconds |
| V Sit Leg Slide Side To Side | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Knee Push Up Release | 5 rounds x 30 seconds |
| Glute Bridge Hold Pullover | 5 rounds x 30 seconds |
| Cross Mountain Climber | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| V Sit Hold Shoulder Press | 5 rounds x 30 seconds |
| Reverse Snow Angel To Superman | 5 rounds x 30 seconds |
| Plank To Full Plank | 5 rounds x 30 seconds |
| Rest | 20 seconds |
Incorporating rest days into your routine can enhance overall performance by improving mental focus and motivation. They also promote better sleep quality, which is essential for maintaining energy levels and optimizing physical health.
| Strength | |
| Prisoner Squat Pulse | 3 rounds x 15 reps |
| Single Stiff Leg Deadlift (SDL) (Right side) | 3 rounds x 10 reps |
| Single Stiff Leg Deadlift (SDL) (Left side) | 3 rounds x 10 reps |
| Rest | 30 seconds |
| Alternate Reverse Cross Lunge To Side Kickback | 3 rounds x 20 reps |
| Side Lying Clam (Right side) | 3 rounds x 15 reps |
| Side Lying Clam (Left side) | 3 rounds x 15 reps |
| Rest | 30 seconds |
| Ice Skater To Single Leg Jump | 3 rounds x 1 minute |
| Alternate Bird Dog Cross Knee To Elbow | 3 rounds x 22 reps |
| Frog Glute Bridge Hold | 3 rounds x 1 minute |
| Rest | 30 seconds |
Rest days support immune function by reducing stress levels and inflammation, helping to keep you healthy and resilient. They also offer an opportunity for mental relaxation, fostering creativity and problem-solving skills.
Rest days facilitate hormonal balance, which is essential for regulating metabolism and promoting overall well-being. They also provide a valuable opportunity for personal reflection and goal setting, enhancing long-term fitness commitment.
| Strength | |
| High Knee To Jump Squat | 4 rounds x 30 seconds |
| Push Up Release To Superman Lat Pull | 4 rounds x 30 seconds |
| Plank Pistol | 4 rounds x 30 seconds |
| Rest | 30 seconds |
| Ice Skater | 4 rounds x 30 seconds |
| Plyo Push Up To Shoulder Tap | 4 rounds x 30 seconds |
| Russian Twist | 4 rounds x 30 seconds |
| Rest | 30 seconds |
| Standing Cross Crunch | 4 rounds x 30 seconds |
| Dolphin Push Up | 4 rounds x 30 seconds |
| Flutter Kick To V Sit Leg Raise | 4 rounds x 30 seconds |
| Rest | 30 seconds |
Rest days can enhance mood and emotional well-being by reducing stress and anxiety levels, contributing to a more balanced mental state. They also encourage social connections and leisure activities, which can enrich your life outside of fitness pursuits.
| Strength | |
| Lying Reverse Leg Raise | 3 rounds x 15 reps |
| Cross Reverse Lunge To Kickback | 3 rounds x 24 reps |
| Glute Kickback (Right side) | 3 rounds x 15 reps |
| Glute Kickback (Left side) | 3 rounds x 15 reps |
| Side Leg Lateral Raise (Fire Hydrant) (Right side) | 3 rounds x 15 reps |
| Side Leg Lateral Raise (Fire Hydrant) (Left side) | 3 rounds x 15 reps |
| Glute Bridge With Abduction | 3 rounds x 15 reps |
| Side Lying Clam (Right side) | 3 rounds x 15 reps |
| Side Lying Clam (Left side) | 3 rounds x 15 reps |
| Lying Hip Abduction (Right side) | 3 rounds x 10 reps |
| Lying Hip Abduction (Left side) | 3 rounds x 10 reps |
| Rest | 90 seconds |
Rest days are instrumental in maintaining a sustainable fitness routine by preventing overtraining and allowing for gradual progress. They also provide time for engaging in hobbies and exploring new interests, contributing to a well-rounded lifestyle.
| Strength | |
| Staggered Knee Plyo Push Up | 4 rounds x 30 seconds |
| Back Extension | 4 rounds x 45 seconds |
| V Sit Leg Raise | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Plank To Full Plank T Rotation | 4 rounds x 30 seconds |
| Lying Lat Pulldown To Shrug | 4 rounds x 45 seconds |
| Crunch To Crab Toe Touch | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Push Up To Plank Walkout | 4 rounds x 45 seconds |
| Floor Tricep Dip | 4 rounds x 30 seconds |
| V Sit Hold Prayer Push | 4 rounds x 30 seconds |
| Rest | 20 seconds |
Rest days help maintain joint health by reducing wear and tear, which is vital for long-term mobility and comfort. They also offer a chance to reassess training strategies, ensuring more effective and personalized fitness plans.
Rest days are essential for enhancing flexibility and mobility, as they allow connective tissues to recover and adapt, reducing the risk of stiffness and injury. They also encourage mindfulness practices, which can improve mental clarity and emotional resilience, complementing physical fitness goals.
| Strength | |
| Lying Reverse Leg Raise | 5 rounds x 15 reps |
| Alternate Glute Kickback Side Sweep | 5 rounds x 24 reps |
| Lying Hip Abduction (Right side) | 5 rounds x 12 reps |
| Lying Hip Abduction (Left side) | 5 rounds x 12 reps |
| Single Leg Glute Bridge (Right side) | 5 rounds x 10 reps |
| Single Leg Glute Bridge (Left side) | 5 rounds x 10 reps |
| Prayer Squat To Lateral Walk | 5 rounds x 14 reps |
| Glute Bridge With Abduction | 5 rounds x 20 reps |
| Rest | 60 seconds |
Rest days can boost cardiovascular health by reducing stress on the heart, promoting longevity and overall wellness. They also create space for self-care activities, which can enhance life satisfaction and personal growth.
| Strength | |
| Plank T Rotation | 5 rounds x 45 seconds |
| Alternate Superman | 5 rounds x 30 seconds |
| Leg Pull In | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Knee Push Up Release | 5 rounds x 45 seconds |
| Glute Bridge Hold Pullover | 5 rounds x 30 seconds |
| Cross Mountain Climber | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| V Sit Hold Shoulder Press | 5 rounds x 45 seconds |
| Reverse Snow Angel To Superman | 5 rounds x 30 seconds |
| Plank To Full Plank | 5 rounds x 30 seconds |
| Rest | 20 seconds |
Rest days are vital for maintaining mental health, as they provide time to decompress and reduce stress, ultimately enhancing emotional resilience. They also offer an opportunity to engage in mindfulness practices, which can improve clarity and focus in both personal and professional life.
| Strength | |
| Prisoner Squat Pulse | 3 rounds x 15 reps |
| Single Stiff Leg Deadlift (SDL) (Right side) | 3 rounds x 10 reps |
| Single Stiff Leg Deadlift (SDL) (Left side) | 3 rounds x 10 reps |
| Rest | 30 seconds |
| Alternate Reverse Cross Lunge To Side Kickback | 3 rounds x 20 reps |
| Side Lying Clam (Right side) | 3 rounds x 15 reps |
| Side Lying Clam (Left side) | 3 rounds x 15 reps |
| Rest | 30 seconds |
| Ice Skater To Single Leg Jump | 3 rounds x 1 minute |
| Alternate Bird Dog Cross Knee To Elbow | 3 rounds x 22 reps |
| Frog Glute Bridge Hold | 3 rounds x 1 minute |
| Rest | 30 seconds |
Rest days contribute to improved digestion and nutrient absorption, ensuring your body effectively utilizes the fuel from your diet for energy and recovery. They also provide an opportunity to explore new relaxation techniques, fostering a sense of calm and balance in daily life.
Rest days are key to fostering creativity and innovation, as they allow your mind the freedom to wander and explore new ideas. They also support cardiovascular recovery, ensuring your heart remains strong and resilient in the face of physical challenges.
| Strength | |
| High Knee To Jump Squat | 5 rounds x 30 seconds |
| Push Up Release To Superman Lat Pull | 5 rounds x 30 seconds |
| Plank Pistol | 5 rounds x 30 seconds |
| Rest | 30 seconds |
| Ice Skater | 5 rounds x 30 seconds |
| Plyo Push Up To Shoulder Tap | 5 rounds x 30 seconds |
| Russian Twist | 5 rounds x 30 seconds |
| Rest | 30 seconds |
| Standing Cross Crunch | 5 rounds x 30 seconds |
| Dolphin Push Up | 5 rounds x 30 seconds |
| Flutter Kick To V Sit Leg Raise | 5 rounds x 30 seconds |
| Rest | 30 seconds |
Rest days enhance neural recovery, allowing your nervous system to reset and optimize coordination and motor skills. They also provide an opportunity to deepen relationships, as you can spend quality time with loved ones, enriching your social life and support network.
| Strength | |
| Glute Bridge With Abduction | 4 rounds x 15 reps |
| Cross Reverse Lunge To Kickback | 4 rounds x 24 reps |
| Glute Kickback (Right side) | 4 rounds x 15 reps |
| Glute Kickback (Left side) | 4 rounds x 15 reps |
| Side Leg Lateral Raise (Fire Hydrant) (Right side) | 4 rounds x 15 reps |
| Side Leg Lateral Raise (Fire Hydrant) (Left side) | 4 rounds x 15 reps |
| Lying Reverse Leg Raise | 4 rounds x 15 reps |
| Side Lying Clam (Right side) | 4 rounds x 15 reps |
| Side Lying Clam (Left side) | 4 rounds x 15 reps |
| Lying Hip Abduction (Right side) | 4 rounds x 10 reps |
| Lying Hip Abduction (Left side) | 4 rounds x 10 reps |
| Rest | 90 seconds |
Rest days are crucial for maintaining a balanced metabolism, as they allow the body to manage energy efficiently and support long-term health. They also provide a chance to engage in gentle activities like stretching or yoga, which can improve flexibility and reduce stress.
| Strength | |
| Staggered Knee Plyo Push Up | 5 rounds x 30 seconds |
| Back Extension | 5 rounds x 45 seconds |
| V Sit Leg Raise | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Plank To Full Plank T Rotation | 5 rounds x 30 seconds |
| Lying Lat Pulldown To Shrug | 5 rounds x 45 seconds |
| Crunch To Crab Toe Touch | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Push Up To Plank Walkout | 5 rounds x 45 seconds |
| Floor Tricep Dip | 5 rounds x 30 seconds |
| V Sit Hold Prayer Push | 5 rounds x 30 seconds |
| Rest | 20 seconds |
Day 1: Glute Workout 🍑
| Legs #1 | |
| Barbell Hip Thrust | 4 x 8 reps |
| Rest | 90 seconds |
| Legs #2 | |
| American Deadlift | 3 x 10 reps |
| Rest | 60 seconds |
| Legs #3 | |
| Dumbbell Bulgarian Split Squat (Right side) | 3 rounds x 12 reps |
| Dumbbell Bulgarian Split Squat (Left side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Legs #4 | |
| Cable Pull Through | 3 rounds x 15 reps |
| Mini Resistance Band Side Lying Clam (Right side) | 3 rounds x 15 reps |
| Mini Resistance Band Side Lying Clam (Left side) | 3 rounds x 15 reps |
| Rest | 60 seconds |
You can find the 3-day women's gym workout routine in the Gymaholic app:
Rest days are essential for muscle recovery and growth, allowing the body to repair and strengthen itself after periods of exertion. Additionally, they help prevent burnout and reduce the risk of injury by giving both the mind and body time to rejuvenate.
| Upper #1 | |
| Dumbbell Incline Bench Press | 4 rounds x 8 reps |
| Bent Over Single Arm Row (Right side) | 4 rounds x 8 reps |
| Bent Over Single Arm Row (Left side) | 4 rounds x 8 reps |
| Rest | 60 seconds |
| Upper #2 | |
| Dumbbell Reverse Bench Press | 3 rounds x 10 reps |
| T Bar Row | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Upper #3 | |
| Seated Dumbbell Press | 2 rounds x 8 reps |
| Dumbbell Lateral Raise | 2 rounds x 8 reps |
| Dumbbell Shrug | 2 rounds x 8 reps |
| Bent Over Dumbbell Rear Delt Raise | 2 rounds x 8 reps |
| Rest | 90 seconds |
Taking rest days enhances overall performance by improving mental focus and energy levels, ensuring you're ready for future workouts. They also support long-term fitness goals by promoting a sustainable exercise routine.
| Legs #1 | |
| Barbell Squat | 4 x 10 reps |
| Rest | 90 seconds |
| Legs #2 | |
| Good Morning | 3 x 12 reps |
| Rest | 90 seconds |
| Legs #3 | |
| Leg Extension | 3 rounds x 12 reps |
| Leg Curl | 3 rounds x 12 reps |
| Rest | 90 seconds |
| Legs #4 | |
| Side Sweep Glute Kickback (Right side) | 3 rounds x 15 reps |
| Side Sweep Glute Kickback (Left side) | 3 rounds x 15 reps |
| Rest | 60 seconds |
Rest days contribute to better sleep quality, which is crucial for overall health and optimal physical performance. Moreover, they offer an opportunity for self-reflection and goal reassessment, fostering a more mindful approach to fitness.
Rest days are vital for maintaining hormonal balance, which aids in reducing stress and improving mood. They also provide a chance to engage in other activities or hobbies, promoting a well-rounded lifestyle.
| Strength | |
| Ice Skater | 4 rounds x 45 seconds |
| Alternate Leg Raise Crunch | 4 rounds x 45 seconds |
| Clock Jump Squat | 4 rounds x 45 seconds |
| Rest | 20 seconds |
| Plank Leg Lift | 4 rounds x 45 seconds |
| Double Leg Butt Kick | 4 rounds x 45 seconds |
| Mountain Climber | 4 rounds x 45 seconds |
| High Knee Cross Toe Touch | 4 rounds x 45 seconds |
| Rest | 20 seconds |
Rest days facilitate improved immune function, helping the body fend off illness and maintain overall health. They also encourage creativity and problem-solving by giving the brain a break from routine physical demands.
| Upper #1 | |
| Overhead Press (OHP) | 4 rounds x 8 reps |
| Bent Over Barbell Row | 4 rounds x 8 reps |
| Rest | 90 seconds |
| Upper #2 | |
| Dumbbell Fly | 3 rounds x 10 reps |
| Seated Cable Row | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Upper #3 | |
| Arnold Press | 2 rounds x 12 reps |
| Lat Pulldown | 2 rounds x 12 reps |
| Rest | 90 seconds |
Rest days are crucial for enhancing flexibility and mobility, as they allow time for stretching and low-impact activities that promote joint health. They also offer a mental break from structured exercise, helping to maintain motivation and enjoyment in your fitness journey.
| Legs #1 | |
| Sumo Deadlift | 4 rounds x 8 reps |
| Rest | 90 seconds |
| Legs #2 | |
| Single Leg Box Glute Bridge (Left side) | 3 rounds x 10 reps |
| Single Leg Box Glute Bridge (Right side) | 2 rounds x 10 reps |
| Rest | 60 seconds |
| Legs #3 | |
| Dumbbell Reverse Lunge (Right side) | 3 rounds x 12 reps |
| Dumbbell Reverse Lunge (Left side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Legs #4 | |
| Resistance Band Lateral Walk | 3 rounds x 1 minute |
| Mini Resistance Band Quadruped Hip Abduction (Right side) | 3 rounds x 15 reps |
| Mini Resistance Band Quadruped Hip Abduction (Left side) | 3 rounds x 15 reps |
| Rest | 60 seconds |
Rest days play a key role in boosting cardiovascular health by allowing the heart to recover from intense workouts, ultimately supporting endurance and overall fitness. Additionally, they provide a mental reset, enhancing resilience and adaptability in facing new challenges.
Rest days are essential for fostering a balanced approach to fitness, allowing for emotional well-being and reducing the likelihood of workout monotony. They also offer a valuable opportunity to focus on nutrition and hydration, supporting overall health and recovery.
| Legs #1 | |
| Barbell Hip Thrust | 4 x 8 reps |
| Rest | 90 seconds |
| Legs #2 | |
| American Deadlift | 4 x 10 reps |
| Rest | 60 seconds |
| Legs #3 | |
| Dumbbell Bulgarian Split Squat (Right side) | 3 rounds x 12 reps |
| Dumbbell Bulgarian Split Squat (Left side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Legs #4 | |
| Cable Pull Through | 4 rounds x 15 reps |
| Mini Resistance Band Side Lying Clam (Right side) | 4 rounds x 15 reps |
| Mini Resistance Band Side Lying Clam (Left side) | 4 rounds x 15 reps |
| Rest | 60 seconds |
Rest days support mental clarity and emotional resilience, offering a chance to recharge and approach fitness with renewed enthusiasm. They also enhance social connections by providing time to engage with friends and family, contributing to a more balanced lifestyle.
| Upper #1 | |
| Dumbbell Incline Bench Press | 4 rounds x 8 reps |
| Bent Over Single Arm Row (Right side) | 4 rounds x 8 reps |
| Bent Over Single Arm Row (Left side) | 4 rounds x 8 reps |
| Rest | 60 seconds |
| Upper #2 | |
| Dumbbell Reverse Bench Press | 3 rounds x 10 reps |
| T Bar Row | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Upper #3 | |
| Seated Dumbbell Press | 3 rounds x 8 reps |
| Dumbbell Lateral Raise | 3 rounds x 8 reps |
| Dumbbell Shrug | 3 rounds x 8 reps |
| Bent Over Dumbbell Rear Delt Raise | 3 rounds x 8 reps |
| Rest | 90 seconds |
Rest days are important for cultivating patience and self-discipline, as they remind individuals to listen to their bodies and prioritize long-term health over immediate results. Additionally, they provide an opportunity to explore different wellness practices, such as meditation or yoga, which can enhance both physical and mental well-being.
| Legs #1 | |
| Barbell Squat | 4 x 10 reps |
| Rest | 90 seconds |
| Legs #2 | |
| Good Morning | 4 x 12 reps |
| Rest | 90 seconds |
| Legs #3 | |
| Leg Extension | 3 rounds x 12 reps |
| Leg Curl | 3 rounds x 12 reps |
| Rest | 90 seconds |
| Legs #4 | |
| Side Sweep Glute Kickback (Right side) | 4 rounds x 15 reps |
| Side Sweep Glute Kickback (Left side) | 4 rounds x 15 reps |
| Rest | 60 seconds |
Rest days promote a deeper understanding of one's body by encouraging mindfulness and body awareness, ultimately leading to more effective and personalized workout routines. They also allow for the absorption of new skills and techniques, as the brain consolidates learning during periods of rest.
Rest days are essential for enhancing creativity and innovation, as they provide the brain with a necessary pause to process information and generate new ideas. They also facilitate stress reduction and promote a sense of well-being by encouraging relaxation and leisure activities.
| Strength | |
| Ice Skater | 5 rounds x 45 seconds |
| Plank Leg Lift | 5 rounds x 45 seconds |
| Clock Jump Squat | 5 rounds x 45 seconds |
| Rest | 20 seconds |
| Double Leg Butt Kick | 5 rounds x 45 seconds |
| Alternate Leg Raise Crunch | 5 rounds x 45 seconds |
| Mountain Climber | 5 rounds x 45 seconds |
| High Knee Cross Toe Touch | 5 rounds x 45 seconds |
| Rest | 20 seconds |
Rest days are crucial for maintaining a healthy metabolism, as they provide the body with time to efficiently process nutrients and energy. They also offer a chance to focus on mental health practices, such as mindfulness and relaxation, contributing to overall well-being.
| Upper #1 | |
| Overhead Press (OHP) | 4 rounds x 8 reps |
| Bent Over Barbell Row | 4 rounds x 8 reps |
| Rest | 60 seconds |
| Upper #2 | |
| Dumbbell Fly | 3 rounds x 10 reps |
| Seated Cable Row | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Upper #3 | |
| Arnold Press | 3 rounds x 12 reps |
| Lat Pulldown | 3 rounds x 12 reps |
| Rest | 90 seconds |
Rest days are vital for promoting a balanced nervous system, allowing the body to manage stress more effectively and enhance overall well-being. They also provide a crucial opportunity for introspection and personal growth, fostering a deeper connection with one's fitness journey.
| Legs #1 | |
| Sumo Deadlift | 4 x 8 reps |
| Rest | 90 seconds |
| Legs #2 | |
| Single Leg Box Glute Bridge (Left side) | 3 rounds x 10 reps |
| Single Leg Box Glute Bridge (Right side) | 2 rounds x 10 reps |
| Rest | 60 seconds |
| Legs #3 | |
| Dumbbell Reverse Lunge (Right side) | 3 rounds x 12 reps |
| Dumbbell Reverse Lunge (Left side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Legs #4 | |
| Resistance Band Lateral Walk | 4 rounds x 1 minute |
| Mini Resistance Band Quadruped Hip Abduction (Right side) | 4 rounds x 15 reps |
| Mini Resistance Band Quadruped Hip Abduction (Left side) | 4 rounds x 15 reps |
| Rest | 60 seconds |
Day 1: Glute Workout A
| Strength | |
| Lying Reverse Leg Raise | 4 rounds x 15 reps |
| Alternate Glute Kickback Side Sweep | 4 rounds x 24 reps |
| Mini Resistance Band Single Leg Deadlift (Right side) | 4 rounds x 12 reps |
| Mini Resistance Band Single Leg Deadlift (Left side) | 4 rounds x 12 reps |
| Single Leg Glute Bridge (Right side) | 4 rounds x 10 reps |
| Single Leg Glute Bridge (Left side) | 4 rounds x 10 reps |
| Prayer Squat To Lateral Walk | 4 rounds x 14 reps |
| Glute Bridge With Abduction | 4 rounds x 20 reps |
| Rest | 60 seconds |
| Strength | |
| Plank T Rotation | 5 rounds x 30 seconds |
| Alternate Superman | 5 rounds x 30 seconds |
| V Sit Leg Slide Side To Side | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Knee Push Up Release | 5 rounds x 30 seconds |
| Glute Bridge Hold Pullover | 5 rounds x 30 seconds |
| Cross Mountain Climber | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| V Sit Hold Shoulder Press | 5 rounds x 30 seconds |
| Reverse Snow Angel To Superman | 5 rounds x 30 seconds |
| Plank To Full Plank | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Yoga | |
| Upward Stretch | 1 x 1 minute |
| Forward Bend Pose (Uttanasana) | 1 x 1 minute |
| Warrior 2 Pose (Virabhadrasana II) (Right side) | 1 x 1 minute |
| Warrior 2 Pose (Virabhadrasana II) (Left side) | 1 x 1 minute |
| Warrior 3 Pose (Virabhadrasana III) (Right side) | 1 x 1 minute |
| Warrior 3 Pose (Virabhadrasana III) (Left side) | 1 x 1 minute |
| Squat T Spine Rotation Hold (Right side) | 1 x 1 minute |
| Squat T Spine Rotation Hold (Left side) | 1 x 1 minute |
| Seated Forward Bend Pose (Paschimottanasana) | 1 x 1 minute |
| Glute Bridge Hold | 1 x 1 minute |
| Cat Cow Pose (Bitilasana) | 1 x 1 minute |
| Downward Dog (Adho Mukha Svanasana) | 1 x 1 minute |
| Puppy Pose (Uttana Shishosana) | 1 x 1 minute |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Right side) | 1 x 1 minute |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Left side) | 1 x 1 minute |
| Pigeon Pose (Kapotasana) | 2 x 1 minute |
| Triangle Pose (Trikonasana) | 2 x 1 minute |
| Upward Dog Pose (Urdhva Mukha Svanasana) | 1 x 1 minute |
| Strength | |
| Prisoner Squat Pulse | 3 rounds x 15 reps |
| Single Stiff Leg Deadlift (SDL) (Right side) | 3 rounds x 10 reps |
| Single Stiff Leg Deadlift (SDL) (Left side) | 3 rounds x 10 reps |
| Rest | 30 seconds |
| Alternate Reverse Cross Lunge To Side Kickback | 3 rounds x 20 reps |
| Side Lying Clam (Right side) | 3 rounds x 15 reps |
| Side Lying Clam (Left side) | 3 rounds x 15 reps |
| Rest | 30 seconds |
| Ice Skater To Single Leg Jump | 3 rounds x 40 seconds |
| Alternate Bird Dog Cross Knee To Elbow | 3 rounds x 22 reps |
| Frog Glute Bridge Hold | 3 rounds x 1 minute |
| Rest | 30 seconds |
| Strength | |
| High Knee Run Pause | 4 rounds x 45 seconds |
| Lunge Heel Kick (Right side) | 4 rounds x 30 seconds |
| Lunge Heel Kick (Left side) | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Sprawl Frog Kick | 4 rounds x 45 seconds |
| Overhead Jump Squat | 4 rounds x 30 seconds |
| Cross Mountain Climber | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Burpee Without Jump | 4 rounds x 45 seconds |
| Alternate Single Leg Deadlift To Lateral Raise | 4 rounds x 30 seconds |
| Squat To Alternate Oblique Crunch | 4 rounds x 30 seconds |
| Rest | 20 seconds |
Taking rest days allows your body to recover and repair, reducing the risk of injury and enhancing overall performance. Additionally, they provide a mental break, helping to prevent burnout and maintain motivation for long-term fitness goals.
Rest days facilitate muscle growth and adaptation by allowing time for the physiological processes that strengthen and build tissues. They also contribute to improved sleep quality, which is crucial for both physical and mental well-being.
| Strength | |
| Staggered Knee Plyo Push Up | 4 rounds x 30 seconds |
| Back Extension | 4 rounds x 45 seconds |
| V Sit Leg Raise | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Plank To Full Plank T Rotation | 4 rounds x 30 seconds |
| Lying Lat Pulldown To Shrug | 4 rounds x 45 seconds |
| Crunch To Crab Toe Touch | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Push Up To Plank Walkout | 4 rounds x 45 seconds |
| Floor Tricep Dip | 4 rounds x 30 seconds |
| V Sit Hold Prayer Push | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Strength | |
| Mini Resistance Band Glute Bridge With Abduction | 3 rounds x 15 reps |
| Alternate Reverse Cross Lunge To Side Kickback | 3 rounds x 14 reps |
| Glute Kickback (Right side) | 3 rounds x 15 reps |
| Glute Kickback (Left side) | 3 rounds x 15 reps |
| Side Leg Lateral Raise (Fire Hydrant) (Right side) | 3 rounds x 15 reps |
| Side Leg Lateral Raise (Fire Hydrant) (Left side) | 3 rounds x 15 reps |
| Mini Resistance Band Jumping Jack Squat | 3 rounds x 15 reps |
| Mini Resistance Band Side Lying Clam (Right side) | 3 rounds x 15 reps |
| Mini Resistance Band Side Lying Clam (Left side) | 3 rounds x 15 reps |
| Seated Resistance Band Straight Single Leg Hip Abduction (Right side) | 3 rounds x 10 reps |
| Seated Resistance Band Straight Single Leg Hip Abduction (Left side) | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Yoga | |
| Warrior 1 Pose (Virabhadrasana I) (Right side) | 1 x 1 minute |
| Warrior 1 Pose (Virabhadrasana I) (Left side) | 1 x 1 minute |
| Warrior 2 Pose (Virabhadrasana II) (Right side) | 1 x 1 minute |
| Warrior 2 Pose (Virabhadrasana II) (Left side) | 1 x 1 minute |
| Warrior 3 Pose (Virabhadrasana III) (Right side) | 1 x 1 minute |
| Warrior 3 Pose (Virabhadrasana III) (Left side) | 1 x 1 minute |
| Downward Dog To Upward Dog | 1 x 1 minute |
| Plank Leg Lift | 1 x 1 minute |
| Seated Forward Bend Pose (Paschimottanasana) | 1 x 1 minute |
| Bow Pose (Dhanurasana) | 1 x 1 minute |
| Cat Cow Pose (Bitilasana) | 1 x 1 minute |
| Downward Dog (Adho Mukha Svanasana) | 1 x 1 minute |
| Locust Pose (Salabhasana) | 1 x 1 minute |
| Tree pose (Vriksasana) (Right side) | 1 x 1 minute |
| Tree pose (Vriksasana) (Left side) | 1 x 1 minute |
| Pigeon Pose (Kapotasana) | 2 x 1 minute |
| Triangle Pose (Trikonasana) | 2 x 1 minute |
| Cobra Pose | 1 x 1 minute |
| Strength | |
| High Knee To Jump Squat | 4 rounds x 30 seconds |
| Push Up Release To Superman Lat Pull | 4 rounds x 30 seconds |
| Plank Pistol | 4 rounds x 30 seconds |
| Rest | 30 seconds |
| Ice Skater | 4 rounds x 30 seconds |
| Plyo Push Up To Shoulder Tap | 4 rounds x 30 seconds |
| Russian Twist | 4 rounds x 30 seconds |
| Rest | 30 seconds |
| Standing Cross Crunch | 4 rounds x 30 seconds |
| Dolphin Push Up | 4 rounds x 30 seconds |
| Flutter Kick To V Sit Leg Raise | 4 rounds x 30 seconds |
| Rest | 30 seconds |
| Strength | |
| Sumo Squat To Clock Jump Squat | 3 rounds x 15 reps |
| Side Lunge (Right side) | 3 rounds x 10 reps |
| Side Lunge (Left side) | 3 rounds x 10 reps |
| Rest | 30 seconds |
| Alternate Single Leg Glute Bridge Lateral | 3 rounds x 20 reps |
| Running Lunge (Right side) | 3 rounds x 15 reps |
| Running Lunge (Left side) | 3 rounds x 15 reps |
| Rest | 30 seconds |
| Jumping Jack To Overhead Squat | 3 rounds x 12 reps |
| Single Leg Skater Squat (Right side) | 3 rounds x 10 reps |
| Single Leg Skater Squat | 3 rounds x 10 reps |
| Rest | 30 seconds |
Rest days help to balance hormonal levels, which can boost metabolism and improve mood, contributing to better overall health. They also offer an opportunity for reflection and goal-setting, enhancing the effectiveness of your fitness journey.
Rest days enhance immune function by reducing inflammation and stress, supporting a healthier body. They also offer a chance to engage in low-impact activities, promoting active recovery and maintaining flexibility.
| Strength | |
| Lying Reverse Leg Raise | 5 rounds x 15 reps |
| Alternate Glute Kickback Side Sweep | 5 rounds x 24 reps |
| Mini Resistance Band Single Leg Deadlift (Right side) | 5 rounds x 12 reps |
| Mini Resistance Band Single Leg Deadlift (Left side) | 5 rounds x 12 reps |
| Single Leg Glute Bridge (Right side) | 5 rounds x 10 reps |
| Single Leg Glute Bridge (Left side) | 5 rounds x 10 reps |
| Prayer Squat To Lateral Walk | 5 rounds x 14 reps |
| Glute Bridge With Abduction | 5 rounds x 20 reps |
| Rest | 60 seconds |
| Strength | |
| Plank T Rotation | 5 rounds x 45 seconds |
| Alternate Superman | 5 rounds x 30 seconds |
| Leg Pull In | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Knee Push Up Release | 5 rounds x 45 seconds |
| Glute Bridge Hold Pullover | 5 rounds x 30 seconds |
| Cross Mountain Climber | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| V Sit Hold Shoulder Press | 5 rounds x 45 seconds |
| Reverse Snow Angel To Superman | 5 rounds x 30 seconds |
| Plank To Full Plank | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Yoga | |
| Upward Stretch | 1 x 1 minute |
| Forward Bend Pose (Uttanasana) | 1 x 1 minute |
| Warrior 2 Pose (Virabhadrasana II) (Right side) | 1 x 1 minute |
| Warrior 2 Pose (Virabhadrasana II) (Left side) | 1 x 1 minute |
| Warrior 3 Pose (Virabhadrasana III) (Right side) | 1 x 1 minute |
| Warrior 3 Pose (Virabhadrasana III) (Left side) | 1 x 1 minute |
| Squat T Spine Rotation Hold (Right side) | 1 x 1 minute |
| Squat T Spine Rotation Hold (Left side) | 1 x 1 minute |
| Seated Forward Bend Pose (Paschimottanasana) | 1 x 1 minute |
| Glute Bridge Hold | 1 x 1 minute |
| Cat Cow Pose (Bitilasana) | 1 x 1 minute |
| Downward Dog (Adho Mukha Svanasana) | 1 x 1 minute |
| Puppy Pose (Uttana Shishosana) | 1 x 1 minute |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Right side) | 1 x 1 minute |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Left side) | 1 x 1 minute |
| Pigeon Pose (Kapotasana) | 2 x 1 minute |
| Triangle Pose (Trikonasana) | 2 x 1 minute |
| Upward Dog Pose (Urdhva Mukha Svanasana) | 1 x 1 minute |
| Strength | |
| Prisoner Squat Pulse | 3 rounds x 15 reps |
| Single Stiff Leg Deadlift (SDL) (Right side) | 3 rounds x 10 reps |
| Single Stiff Leg Deadlift (SDL) (Left side) | 3 rounds x 10 reps |
| Rest | 30 seconds |
| Alternate Reverse Cross Lunge To Side Kickback | 3 rounds x 20 reps |
| Side Lying Clam (Right side) | 3 rounds x 15 reps |
| Side Lying Clam (Left side) | 3 rounds x 15 reps |
| Rest | 30 seconds |
| Ice Skater To Single Leg Jump | 3 rounds x 40 seconds |
| Alternate Bird Dog Cross Knee To Elbow | 3 rounds x 22 reps |
| Frog Glute Bridge Hold | 3 rounds x 1 minute |
| Rest | 30 seconds |
| Strength | |
| High Knee Run Pause | 5 rounds x 45 seconds |
| Lunge Heel Kick (Right side) | 5 rounds x 30 seconds |
| Lunge Heel Kick (Left side) | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Sprawl Frog Kick | 5 rounds x 45 seconds |
| Overhead Jump Squat | 5 rounds x 30 seconds |
| Cross Mountain Climber | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Burpee Without Jump | 5 rounds x 45 seconds |
| Alternate Single Leg Deadlift To Lateral Raise | 5 rounds x 30 seconds |
| Squat To Alternate Oblique Crunch | 5 rounds x 30 seconds |
| Rest | 20 seconds |
Rest days are essential for maintaining joint health and preventing overuse injuries, ensuring long-term physical activity sustainability. They also provide an opportunity to focus on nutrition and hydration, optimizing recovery and energy levels for future workouts.
Rest days support cardiovascular health by allowing the heart and circulatory system to rest and recover, which can lead to improved endurance and stamina. Additionally, they offer a valuable opportunity to engage in mindfulness practices, promoting mental clarity and emotional balance.
| Strength | |
| Staggered Knee Plyo Push Up | 5 rounds x 30 seconds |
| Back Extension | 5 rounds x 45 seconds |
| V Sit Leg Raise | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Plank To Full Plank T Rotation | 5 rounds x 30 seconds |
| Lying Lat Pulldown To Shrug | 5 rounds x 45 seconds |
| Crunch To Crab Toe Touch | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Push Up To Plank Walkout | 5 rounds x 45 seconds |
| Floor Tricep Dip | 5 rounds x 30 seconds |
| V Sit Hold Prayer Push | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Strength | |
| Mini Resistance Band Glute Bridge With Abduction | 4 rounds x 15 reps |
| Alternate Reverse Cross Lunge To Side Kickback | 4 rounds x 14 reps |
| Glute Kickback (Right side) | 4 rounds x 15 reps |
| Glute Kickback (Left side) | 4 rounds x 15 reps |
| Side Leg Lateral Raise (Fire Hydrant) (Right side) | 4 rounds x 15 reps |
| Side Leg Lateral Raise (Fire Hydrant) (Left side) | 4 rounds x 15 reps |
| Mini Resistance Band Jumping Jack Squat | 4 rounds x 15 reps |
| Mini Resistance Band Side Lying Clam (Right side) | 4 rounds x 15 reps |
| Mini Resistance Band Side Lying Clam (Left side) | 4 rounds x 15 reps |
| Seated Resistance Band Straight Single Leg Hip Abduction (Right side) | 4 rounds x 10 reps |
| Seated Resistance Band Straight Single Leg Hip Abduction (Left side) | 4 rounds x 10 reps |
| Rest | 60 seconds |
| Yoga | |
| Warrior 1 Pose (Virabhadrasana I) (Right side) | 1 x 1 minute |
| Warrior 1 Pose (Virabhadrasana I) (Left side) | 1 x 1 minute |
| Warrior 2 Pose (Virabhadrasana II) (Right side) | 1 x 1 minute |
| Warrior 2 Pose (Virabhadrasana II) (Left side) | 1 x 1 minute |
| Warrior 3 Pose (Virabhadrasana III) (Right side) | 1 x 1 minute |
| Warrior 3 Pose (Virabhadrasana III) (Left side) | 1 x 1 minute |
| Downward Dog To Upward Dog | 1 x 1 minute |
| Plank Leg Lift | 1 x 1 minute |
| Seated Forward Bend Pose (Paschimottanasana) | 1 x 1 minute |
| Bow Pose (Dhanurasana) | 1 x 1 minute |
| Cat Cow Pose (Bitilasana) | 1 x 1 minute |
| Downward Dog (Adho Mukha Svanasana) | 1 x 1 minute |
| Locust Pose (Salabhasana) | 1 x 1 minute |
| Tree pose (Vriksasana) (Right side) | 1 x 1 minute |
| Tree pose (Vriksasana) (Left side) | 1 x 1 minute |
| Pigeon Pose (Kapotasana) | 2 x 1 minute |
| Triangle Pose (Trikonasana) | 2 x 1 minute |
| Cobra Pose | 1 x 1 minute |
| Strength | |
| High Knee To Jump Squat | 5 rounds x 30 seconds |
| Push Up Release To Superman Lat Pull | 5 rounds x 30 seconds |
| Plank Pistol | 5 rounds x 30 seconds |
| Rest | 30 seconds |
| Ice Skater | 5 rounds x 30 seconds |
| Plyo Push Up To Shoulder Tap | 5 rounds x 30 seconds |
| Russian Twist | 5 rounds x 30 seconds |
| Rest | 30 seconds |
| Standing Cross Crunch | 5 rounds x 30 seconds |
| Dolphin Push Up | 5 rounds x 30 seconds |
| Flutter Kick To V Sit Leg Raise | 5 rounds x 30 seconds |
| Rest | 30 seconds |
| Strength | |
| Sumo Squat To Clock Jump Squat | 4 rounds x 15 reps |
| Side Lunge (Right side) | 4 rounds x 10 reps |
| Side Lunge (Left side) | 4 rounds x 10 reps |
| Rest | 30 seconds |
| Alternate Single Leg Glute Bridge Lateral | 4 rounds x 20 reps |
| Running Lunge (Right side) | 4 rounds x 15 reps |
| Running Lunge (Left side) | 4 rounds x 15 reps |
| Rest | 30 seconds |
| Jumping Jack To Overhead Squat | 4 rounds x 12 reps |
| Single Leg Skater Squat (Right side) | 4 rounds x 10 reps |
| Single Leg Skater Squat | 4 rounds x 10 reps |
| Rest | 30 seconds |
You can find the 5-day women's home workout routine in the Gymaholic app:
Day 1: Glute Workout A
| Legs #1 | |
| Barbell Hip Thrust | 4 x 8 reps |
| Rest | 90 seconds |
| Legs #2 | |
| American Deadlift | 4 x 10 reps |
| Rest | 90 seconds |
| Legs #3 | |
| Dumbbell Bulgarian Split Squat (Right side) | 3 rounds x 12 reps |
| Dumbbell Bulgarian Split Squat (Left side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Legs #4 | |
| Cable Pull Through | 3 rounds x 15 reps |
| Mini Resistance Band Side Lying Clam (Right side) | 3 rounds x 15 reps |
| Mini Resistance Band Side Lying Clam (Left side) | 3 rounds x 15 reps |
| Rest | 60 seconds |
| Upper #1 | |
| Dumbbell Incline Bench Press | 4 rounds x 8 reps |
| Bent Over Single Arm Row (Right side) | 4 rounds x 8 reps |
| Bent Over Single Arm Row (Left side) | 4 rounds x 8 reps |
| Rest | 60 seconds |
| Upper #2 | |
| Dumbbell Reverse Bench Press | 3 rounds x 10 reps |
| Bent Over Barbell Row | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Upper #3 | |
| Seated Dumbbell Press | 2 rounds x 8 reps |
| Dumbbell Lateral Raise | 2 rounds x 8 reps |
| Dumbbell Shrug | 2 rounds x 8 reps |
| Bent Over Dumbbell Rear Delt Raise | 2 rounds x 8 reps |
| Rest | 90 seconds |
| Cardio | |
| Running (Low intensity run. You can replace it with another cardio exercise.) | 2 x 30 minutes |
| Strength | |
| Leg Pull In To V Sit | 4 rounds x 30 seconds |
| Side Plank Rotation | 4 rounds x 30 seconds |
| Side Plank Rotation | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Dead Bug Heel Tap | 4 rounds x 30 seconds |
| Heel Touch To Crunch | 4 rounds x 30 seconds |
| Full Plank Walkout | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Frog Sit Up | 4 rounds x 30 seconds |
| Alternate Oblique Crunch | 4 rounds x 30 seconds |
| Bird Dog With Lateral | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Legs #1 | |
| Barbell Squat | 4 x 10 reps |
| Rest | 60 seconds |
| Legs #2 | |
| Good Morning | 3 x 12 reps |
| Rest | 90 seconds |
| Legs #3 | |
| Leg Extension | 3 rounds x 12 reps |
| Leg Curl | 3 rounds x 12 reps |
| Rest | 90 seconds |
| Legs #4 | |
| Side Sweep Glute Kickback (Right side) | 3 rounds x 15 reps |
| Side Sweep Glute Kickback (Left side) | 3 rounds x 15 reps |
| Rest | 60 seconds |
Rest days are essential for muscle recovery and growth, allowing the body to repair itself and improve performance. They also help prevent burnout and reduce the risk of injury by giving both the mind and body a chance to rejuvenate.
Incorporating rest days into your routine enhances mental clarity and focus, enabling you to tackle subsequent workouts with renewed energy and motivation. Additionally, they support a balanced lifestyle by providing time for other activities and personal interests.
| Strength | |
| Ice Skater | 4 rounds x 45 seconds |
| Clock Jump Squat | 4 rounds x 45 seconds |
| Double Leg Butt Kick | 4 rounds x 45 seconds |
| Alternate Leg Raise Crunch | 4 rounds x 45 seconds |
| Plank Leg Lift | 4 rounds x 45 seconds |
| Mountain Climber | 4 rounds x 45 seconds |
| High Knee Cross Toe Touch | 4 rounds x 45 seconds |
| Rest | 20 seconds |
| Legs #1 | |
| Sumo Deadlift | 4 x 8 reps |
| Rest | 90 seconds |
| Legs #2 | |
| Single Leg Box Glute Bridge (Left side) | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Single Leg Box Glute Bridge (Right side) | 3 rounds x 10 reps |
| Legs #3 | |
| Dumbbell Reverse Lunge (Right side) | 3 rounds x 12 reps |
| Dumbbell Reverse Lunge (Left side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Legs #4 | |
| Resistance Band Lateral Walk | 3 rounds x 1 minute |
| Mini Resistance Band Quadruped Hip Abduction (Right side) | 3 rounds x 15 reps |
| Mini Resistance Band Quadruped Hip Abduction (Left side) | 3 rounds x 15 reps |
| Rest | 60 seconds |
| HIIT | |
| Treadmill (High Intensity) | 10 rounds x 30 seconds |
| Treadmill (Steady State) | 10 rounds x 1 minute |
| Strength | |
| Leg Raise Side To Side | 4 rounds x 30 seconds |
| Reverse Crunch | 4 rounds x 30 seconds |
| Plank To Alternate Oblique Crunch | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Crunch To Crab Toe Touch | 4 rounds x 30 seconds |
| Bird Dog | 4 rounds x 30 seconds |
| Downward Dog To Plank | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Scissor Small To Big | 4 rounds x 30 seconds |
| Ab Pendulum | 4 rounds x 30 seconds |
| V Sit Hold | 4 rounds x 30 seconds |
| Rest | 20 seconds |
| Upper #1 | |
| Overhead Press (OHP) | 4 rounds x 8 reps |
| Bent Over Barbell Row | 4 rounds x 8 reps |
| Rest | 60 seconds |
| Upper #2 | |
| Dumbbell Fly | 3 rounds x 10 reps |
| Machine Row | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Upper #3 | |
| Arnold Press | 2 rounds x 12 reps |
| Lat Pulldown | 2 rounds x 12 reps |
| Rest | 90 seconds |
Rest days facilitate hormonal balance and boost the immune system, ensuring overall well-being and resilience. They also offer an opportunity for reflection and goal-setting, which can enhance long-term fitness progress.
Rest days promote cardiovascular health by reducing stress and inflammation, contributing to a healthier heart. They also aid in maintaining a sustainable fitness journey by fostering a positive relationship with exercise and preventing overtraining.
| Legs #1 | |
| Barbell Hip Thrust | 4 x 8 reps |
| Rest | 90 seconds |
| Legs #2 | |
| American Deadlift | 4 x 10 reps |
| Rest | 60 seconds |
| Legs #3 | |
| Dumbbell Bulgarian Split Squat (Right side) | 4 rounds x 12 reps |
| Dumbbell Bulgarian Split Squat (Left side) | 4 rounds x 12 reps |
| Rest | 60 seconds |
| Legs #4 | |
| Cable Pull Through | 4 rounds x 15 reps |
| Mini Resistance Band Side Lying Clam (Right side) | 4 rounds x 15 reps |
| Mini Resistance Band Side Lying Clam (Left side) | 4 rounds x 15 reps |
| Rest | 60 seconds |
| Upper #1 | |
| Dumbbell Incline Bench Press | 4 rounds x 8 reps |
| Bent Over Single Arm Row (Right side) | 4 rounds x 8 reps |
| Bent Over Single Arm Row (Left side) | 4 rounds x 8 reps |
| Rest | 60 seconds |
| Upper #2 | |
| Dumbbell Reverse Bench Press | 3 rounds x 10 reps |
| T Bar Row | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Upper #3 | |
| Seated Dumbbell Press | 3 rounds x 8 reps |
| Dumbbell Lateral Raise | 3 rounds x 8 reps |
| Dumbbell Shrug | 3 rounds x 8 reps |
| Bent Over Dumbbell Rear Delt Raise | 3 rounds x 8 reps |
| Rest | 90 seconds |
| Cardio | |
| Running (Low intensity run. You can replace it with another cardio exercise.) | 1 x 40 minutes |
| Strength | |
| Leg Pull In To V Sit | 5 rounds x 30 seconds |
| Side Plank Rotation | 5 rounds x 30 seconds |
| Side Plank Rotation | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Dead Bug Heel Tap | 5 rounds x 30 seconds |
| Heel Touch To Crunch | 5 rounds x 30 seconds |
| Full Plank Walkout | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Frog Sit Up | 5 rounds x 30 seconds |
| Alternate Oblique Crunch | 5 rounds x 30 seconds |
| Bird Dog With Lateral | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Legs #1 | |
| Barbell Squat | 4 x 10 reps |
| Rest | 60 seconds |
| Legs #2 | |
| Good Morning | 4 x 12 reps |
| Rest | 90 seconds |
| Legs #3 | |
| Leg Extension | 3 rounds x 12 reps |
| Leg Curl | 3 rounds x 12 reps |
| Rest | 90 seconds |
| Legs #4 | |
| Side Sweep Glute Kickback (Right side) | 4 rounds x 15 reps |
| Side Sweep Glute Kickback (Left side) | 4 rounds x 15 reps |
| Rest | 60 seconds |
Rest days are crucial for maintaining mental well-being, as they provide a necessary pause that helps alleviate stress and enhance emotional resilience. Additionally, they contribute to improved sleep quality, which is vital for overall health and effective recovery.
Rest days enhance creativity and problem-solving skills by giving the brain time to process and integrate new information. They also encourage social connections and relaxation, which can improve overall happiness and life satisfaction.
| Strength | |
| Ice Skater | 5 rounds x 45 seconds |
| Clock Jump Squat | 5 rounds x 45 seconds |
| Double Leg Butt Kick | 5 rounds x 45 seconds |
| Alternate Leg Raise Crunch | 5 rounds x 45 seconds |
| Plank Leg Lift | 5 rounds x 45 seconds |
| Mountain Climber | 5 rounds x 45 seconds |
| High Knee Cross Toe Touch | 5 rounds x 45 seconds |
| Rest | 20 seconds |
| Legs #1 | |
| Sumo Deadlift | 4 x 8 reps |
| Rest | 90 seconds |
| Legs #2 | |
| Single Leg Box Glute Bridge (Left side) | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Single Leg Box Glute Bridge (Right side) | 3 rounds x 10 reps |
| Legs #3 | |
| Dumbbell Reverse Lunge (Right side) | 3 rounds x 12 reps |
| Dumbbell Reverse Lunge (Left side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Legs #4 | |
| Resistance Band Lateral Walk | 4 rounds x 1 minute |
| Mini Resistance Band Quadruped Hip Abduction (Right side) | 4 rounds x 15 reps |
| Mini Resistance Band Quadruped Hip Abduction (Left side) | 4 rounds x 15 reps |
| Rest | 60 seconds |
| HIIT | |
| Treadmill (High Intensity) | 12 rounds x 30 seconds |
| Treadmill (Steady State) | 12 rounds x 1 minute |
| Strength | |
| Leg Raise Side To Side | 5 rounds x 30 seconds |
| Reverse Crunch | 5 rounds x 30 seconds |
| Plank To Alternate Oblique Crunch | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Crunch To Crab Toe Touch | 5 rounds x 30 seconds |
| Bird Dog | 5 rounds x 30 seconds |
| Downward Dog To Plank | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Scissor Small To Big | 5 rounds x 30 seconds |
| Ab Pendulum | 5 rounds x 30 seconds |
| V Sit Hold | 5 rounds x 30 seconds |
| Rest | 20 seconds |
| Upper #1 | |
| Overhead Press (OHP) | 4 rounds x 8 reps |
| Bent Over Barbell Row | 4 rounds x 8 reps |
| Rest | 60 seconds |
| Upper #2 | |
| Dumbbell Fly | 3 rounds x 10 reps |
| Machine Row | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Upper #3 | |
| Arnold Press | 3 rounds x 12 reps |
| Lat Pulldown | 3 rounds x 12 reps |
| Rest | 90 seconds |
You can find the 5-day women's gym workout routine in the Gymaholic app:
You can find the full all workout routines with exercise videos in the Gymaholic App.
These women's workout plans can be adapted to your schedule and fitness level.
You can change make some changes, such as: number of sets, reps, exercises, exercises, rest periods...
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