Day 1 - Legs & Glutes Exercise Sets Reps Legs 1. But with this expertly-crafted workout plan and some motivation from you, you’ll be turning … You’ve charted out five days for workouts and two days for rest. You’re training your whole body with this one … It’s fun and challenging at the same time. Starting strong with this 20 Minute Pilates for a Leaner, Longer, Stronger Body by Dreamingreen that I absolutely love. This is exactly what most people fail to do before they actually see results. Dumbbell Step Up 2 - 3 12 - 15 Glutes 4. The point of this workout challenge is to get you to start working out regularly and create a healthy habit. One Week Beginner Workout Plan For Women To Lose Weight Day One. Next, you’ll want to pick two days for active recovery: one “workout” day and one … One … Women around the world struggle to get their body beach ready. Barbell Hip Thrust 3 6 - 12 5. Squat 3 - 4 6 - 12 2. This challenge will prepare you for a more detailed and personalized workout plan, such as the 6-Week Shape Up plan or the 12-week workout plan … How to add active recovery days to your workout plan Factor 2: Active Recovery. Glute Cable Kickback 2 - 3 12 - 15 Cardio 15 Min of HIIT on Stationary Bike Day 2 - Back & Arms Exercise Sets Reps Back 1. Pull Downs 3 - 4 6 - 12 2. Dumbbell Lunge 2 - 3 12 - 15 3. The 4-Week Workout Program for Women.