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4-Weeks Weight Training Plan for Women - Beginner II

4-Weeks Weight Training Plan for Women - Beginner II

Looking to lose weight, gain muscle and be more healthy? Try out our 4-weeks program - Beginner II. This one is a harder progression from the Beginner I workout program and we recommend giving the Beginner I a go first so you can get well prepared for this program. Click here to check out the Beginner I.

Just like the first program, the Beginner II program is a twice a week routine that will get progressively harder day by day. Each week, the moves will stay the same, but we'll make the routine harder by changing the program variables (like rest, sets, reps, or load).

We recommend putting at least two days of rest between strength training days, but it is highly recommended that you do light cardio on those rest days, like walking at a fast pace, some light running or some relaxing yoga.

Now, stay with us: we're going to break down the weekly gym workouts for you.

4-WEEKS STRENGTH TRAINING FOR WOMEN PROGRAM - BEGINNER II

Week 1

Complete the exercises in each workout as straight sets. For example, you'll do one set of leg presses, rest for 20 seconds, do a second set, rest, do the third set. Then, move on to the next exercise. You'll complete all movements in both workouts this way.

Complete 12 reps of all movements for 3 sets each, and rest for 20 seconds in between each set. Choose a weight load where the last two reps of every set are very hard, but leaving about 2 reps left in the tank.

Note: Right now the routine looks just like Beginner I, but with less rest time and more work. If you have done Beginner I first, you should increase the weights used in the repeating exercises by a least 5%. Remember, progression is key to see results!

Week 2

This week, you'll continue with the straight-set format for both strength training workouts. But now, you'll complete 15 reps of all movements for 3 sets, and you will only rest for 15 seconds in between each set. Therefore, this week, you'll complete more work in less time. This is a great stimulus to take your fitness to the next level.

Week 3

We are increasing the pace of the workouts with our trusted circuit style. This week, you'll complete 1 set of each exercise for 10 reps, then you'll immediately move on to the next movement with no rest in between. For example, on the day 1 workout, you'll perform your first set of leg presses for 10 reps, then you'll immediately go to the seated cable rows and perform 10 reps and then continue on to the next exercise with no rest in between movements. At the end of these five movements, you'll rest for one minute, then complete the circuit 4 more times.

That's a total of 50 reps per exercise at fast pace. Keep the same weights that you used last week.

Week 4

This week we are increasing the amount of reps done by 20%! We are keeping the circuit style but you will perform each set of each exercise for 12 reps and do 5 circuits, like last week.

That's a total of 60 reps per exercise. Keeping the fast pace and resting no more than 50 seconds after each circuit. These workouts will be very tough but you can do it! You will develop mental toughness as you are challenged by this fast progression.

And, that's it! On to the strength training for women moves: Below, see demos of the five weight lifting exercises that make up Workout 1, and the six moves that make up Workout 2. Watch and learn, then mark your calendar-four weeks from now, you will look amazing and feel super tough!

STRENGTH TRAINING WORKOUT 1 - BEGINNER II

Leg Press

Seated Cable Row

Walking Lunges

Standing Dumbbell Shoulder Press

Hip Thrusts

STRENGTH TRAINING WORKOUT 2 - BEGINNER II

Goblet Squats

Dumbbell Bench Press

Dumbbell Romanian Deadlifts

Dumbbell Bicep Curls

Cable Pushdowns

Leg Press

 

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