A lot of women feel overwhelmed when it comes to putting together a complete workout routine. Can you relate? Maybe you’re not sure which muscles to target each day, or you get bored doing the same exercises every week. So instead, you just spend hours doing cardio or waste time searching for online fitness programs that aren’t helping you see the results you want. Well, good news–I’m going to show you what a complete workout routine really looks like!
What is a Good Workout Schedule for Women?
As a woman, you have unique fitness needs. In addition to working out for general health and wellness, you may also want to focus on specific areas like toning your thighs or strengthening your core. And with so many different workout programs available, it can be tough to know where to start. A good workout schedule for women considers your goals, time, and fitness level.
Working as a personal trainer for over 10 years has allowed me to test and perfect the best workout schedule for women. While I always encourage my clients to make adjustments that meet their needs, goals, health, and time, this is the typical workout schedule the #ALFitCrew follows.
#ALFitCrew Weekly Workout Schedule for Women
- Monday: Lower Body Workout
- Tuesday: Upper Body Workout
- Wednesday: Full Body Burn Workout (LIVE with me and the #ALFitCrew!)
- Thursday: Lower Body Workout
- Friday: Upper Body Workout
- Saturday: Cardio Day
- Sunday: Rest Day
This is the best workout schedule for women because it gives each muscle group ample time to rest while still achieving fitness goals and seeing results. However, even with this schedule, flexibility is the name of the game. I write each strength workout to be 25-35 minutes, so you can easily fit them into your busy life. On days you have 45-60 minutes to workout, add your 20-30 minutes of cardio to the beginning or end of your strength workout. When you only have 10-20 minutes to get in a workout, choose from one of my many AMRAP workouts that can be done in 10 minutes and give you great results! Or, opt for doing one round or circuit from that day’s strength workout. It’s better to do what you can when you can than have an all-or-nothing approach to fitness.
Even if you are stressed or don’t have a full hour of uninterrupted time to exercise, try to get some movement into your day. On busy weeks, I encourage my clients to complete at least one upper body workout, one lower body workout, one full-body workout, and one hour of cardio. It’s about consistency, not perfection.
What is a Complete Workout Routine?
The #ALFitCrew workouts are perfect for busy women who want at-home workout plans written for them (with video examples) so they don’t have to think about what exercises to do each week. But a complete workout routine is more than just the main exercises you do to build muscle and lose weight. It also includes warm-up exercises, cool-down workouts, stretching, and even rest days. Don’t skip out on these essential aspects of a complete workout routine to ensure you’re doing the most for your health and fitness.
Warming up for at least five minutes before exercising is essential. It helps your muscles prepare for activity and decreases the chances of injury. Here are some easy warm-up exercises to try:
- Jumping jacks
- Arm circles
- Leg swings
- Knee lifts
- Jogging in place
Warm-up exercises don’t have to be intense. They just need to get your heart rate up and warm your body. Even walking around the house for five minutes while you finish up a business call or get your baby to sleep will help prepare your body for exercise.
Cool-Down Workouts & Stretches
Cool-down workouts can help lower your heart rate after exercising and are the perfect transition into stretching. Here are some easy cool-down workouts to try:
- 5-minute walk
- Doorway stretch–stand facing an open doorway, and place your palms flat on either side of the frame at ear level; keep your elbows bent and eye gazing forward. Inch your feet forward until you feel the stretch in your chest and arms, and hold for 30 seconds.
- Lunge stretch–start in a lunge position with your supporting knee fully planted on the ground and your front knee in line with your toes; tuck your hips to feel the stretch in your hip flexors and quad, and hold the position for 30 seconds on each side.
- Cat cow yoga pose–start on all fours and transition between bending and arching your back.
- Child’s pose–start on all fours and slowly sit back, so your butt touches your heels and your chest is on the ground with your arms stretching above your head.
Cooling down and stretching is the best way to end your complete workout routine and ensure your body recovers well.
“No days off” is not a good mantra for your complete workout routine. It’s essential to take rest days to ensure your body has time to heal and recover. Not listening to your body and pushing it too far could result in injuries and hinder muscle growth. I encourage my clients to take at least one full rest day or “active rest day” a week, with light activities like a walk with the kids, an easy bike ride, or a restorative yoga class.
How Do I Create a Workout Plan?
Knowing what exercises to do, when to do them, how many repetitions to do, and what muscles “compliment” each other can be confusing. Not to mention, you’ll want to change it up each week to keep your workout routine interesting and your muscles guessing. If you don’t feel like researching and learning all of this information, that’s okay! You can have a complete workout routine at your fingertips each week with the #ALFitCrew App. As your online personal trainer, I develop weekly exercise plans and include additional ideas for cardio and stretching for a complete workout routine you don’t have to spend time thinking about. It’s ideal for busy women who want to tone and strengthen their bodies with at-home workouts they can do on their time. Does that sound like you? Learn more about the #ALFitCrew App today, and try it FREE for seven days!