Female Fitness Workout Plan
Month OneThis month, we give you the first four weeks of an amazing 12-week training program that you can do in your living room. Combine it with our high-protein meal plan and nothing can stop you from getting the body of your dreams
Month TwoLast month, you committed to a 12-week plan to put yourself on the path to personal transformation. Four weeks into Month One of the amazing program, we’re guessing you’ve already enjoyed some notable progress: stronger arms, tighter legs, better endurance. Let’s see what else your body can do. Welcome to Month Two of your 12-week personal renovation. During this second month, we’re introducing you to one of the simplest yet greatest fitness inventions of all time: the resistance band.
Month ThreeIn just eight weeks, you’ve made significant progress. Month One was the instrumental tune-up, using your body weight as resistance. Month Two added the melody in the form of resistance bands and plyo. Now, it’s time to end on a high note.This month, you’ll challenge yourself head to toe with a mix of dumbbell-based exercises and high-intensity cardio. We’ve selected dumbbells as our tools of choice because they provide tons of tactical advantages:1. Balance2. Creativity3. Stability4. Range of motion5. Convenience
“HIIT” it!Exercisers often fall into bad habits when doing cardio – think trudging it out on the treadmill for an hour, day after day, at the same speed. There is a better option. High-intensity interval training, or “HIIT” for short provides exactly what you need to hit your fitness goals: fat burning that lasts all day long.HIIT involves intervals of high-intensity exercise, such as running at 90 percent of your maximum heart rate, followed by intervals of low-intensity recovery. Scientific studies reveal that there is an increase in your excess post-exercise oxygen consumption, or “EPOC” for short, following a HIIT session.What does that mean in plain English? Basically, that your body continuously burns calories and fat at an elevated rate long after you’ve stepped off the treadmill. Also, because a HIIT session is so intense, the time you save is invaluable over the course of a training cycle.One study conducted by scientists at the University of Western Ontario drives home the value of HIIT. They found that subjects who performed four to six 30-second sprints three times per week burned more than twice as much fat as those who jogged for 30 to 60 minutes at a steady pace. That’s an incredible difference, and one that we want to put to immediate use.In this program, we suggest that you do your cardio after weight training, as research has shown that your results may be hindered if you precede strength training with intense cardio, but not vice versa.
Category : Health & Fitness
Reviews (26)
Ad started playing immediately on first use. So I immediately deleted it.
The workouts are all the same for every day of the week. You need to change things up that's what I don't like and video only shows some workouts
Annoying adds every 2 seconds
this app is very useful
Wow! This app is awesome! This app is very informative. It covers all aspects to transform the body from nutrition to fitness. This app is so well put together it provides all the info and tools needed to succeed. I decided to delete the app I had previously downloaded. Thank You Creator for creating a totally awesome app!!😘
Wanted to try this mainly for the grocery list. Except there isn't one.
Shaping my body first month almost finished
This app has a ton of professional tips and advice. I love it! Looking forward to making some awesome changes.
Ace but shame about the purchase for some things
Once I upgrade , do they keep charging me or is it a one time thing?!?!? Please let me know .
the ads keeps on appearing remove it
I understand the need for advertisements, but I can't read ANYTHING on the app without being interrupted by litterally back to back ads that I have to close before I can continue.I counted 4 in a 20 second period. Very annoying.
I absolutely love this app it shows step by step and pushes on good form it also comes with a meal plan and how many calories you'll be endulging daily. Love love love this app I will definately be recommending this to my loved ones! Thank you 👍👍👍 #satisfieduser
Far too many ads keep appearing on every platform of the overall app. Otherwise, this app. is brilliant.
To many adverts one after the other I can't even read the app!! I'm uninstalling!
The content is not bad but when I first saw the popup with the red text on black bg I thought it was an error message. It's too hard to read and popup format is too distracting. Takes me out of the experience.
I've done one day but I give it 5★ as it's so easy to follow and there is so much information about everything. I've tried a few so already know I'm gonna stay with it. Great Plan *
Exactly what I was looking for!
If this app is for women, then why is EVERY section referring to men, getting ripped and testosterone levels? It didn't even download with the name that is given above. The exercises are shown primarily with men, too. It does have a lot of helpful information that is unisex. Some of the information is incorrect, like coconut oil being unhealthy? Palm oil, understood. But coconut oil is awesome. Calorie need calculator isnt on the app.
I love the explanation and grocery list, good for just some new ideas and motivation
Although I like the app, I can't go 1 minute without pop ups interrupting. Otherwise would have increased stars
Good app to follow for beginners who might not know where to start when working out
I looooooove it! And I love the meal plan. <3<3<3<3<3<3<3. Download this! You won't regret it.
Sometimes I feel I'm always doing the same thing at the gym, it's nice to be able to look up different muscle groups and have it describe different moves with a demonstration included. Also all of the tips are so accurate to science. Great app for men and women.
Amazing workouts and good strength training. I love itttr
Love, so much packed in, nutrition diet plans, supplements, workout plans, and videos of every exercise so your format will rock! It's a knowledge base of workout info to guide you to a fit lifestyle. The starter shopping list is on the website with tons more info.