Full Body Workout Routine for Woman's
- fitnessguidezblog7
- Jun 2, 2025
- 3 min read
A Full Body Workout Routine for Women: A Beginner’s Guide
Starting your fitness journey can feel scary at first, but don’t worry—you’re not alone. A full body workout is a great way for women who are new to exercise to get strong, feel better, and burn fat all at the same time. These workouts help you use many muscles at once, which means you burn more calories and boost your energy. This guide is simple, easy to follow, and made just for beginners like you.
💪 Why Pick a Full Body Workout?
Full body workouts are powerful because they work many muscles in one go. Instead of focusing on just one part of your body, you move your whole body. This helps you get stronger, burn more calories, and shape your muscles faster. It’s a smart way to get the most out of your workout time.
🌟 Beginner Full Body Workout Plan for Women
How Often: 3 times a week (Example: Monday, Wednesday, Friday)
How Long: 45–60 minutes per workout
What You Need: Dumbbells, your bodyweight, a bench or sturdy chair
🔥 1. Warm-Up (5–10 minutes)
Start with some light movement to get your heart pumping. This wakes up your muscles and gets you ready to work out.
Examples:
Fast walking
Easy cycling
Marching in place
🦵 2. Bodyweight Squat (Works legs and glutes)
Stand with your feet shoulder-width apart.
Stretch your arms forward.
Bend your knees and push your hips back like you’re sitting in a chair.
Go as low as you feel comfortable.
Push through your heels to stand up again.
Do 12–15 times
💡 Tip: Only go as low as feels good. Don’t force it.
🍑 3. Dumbbell Romanian Deadlift (Back of legs, glutes, and lower back)
Hold a dumbbell in each hand. Palms face your legs.
Keep a small bend in your knees.
Slowly bend at your hips and lower the dumbbells down your legs.
When you feel a stretch in the back of your legs, stop.
Squeeze your glutes and come back up.
Do 10–12 reps
💖 4. Dumbbell Chest Press (Chest, shoulders, and triceps)
Lie down on a bench or the floor.
Hold a dumbbell in each hand at your chest.
Push the dumbbells straight up.
Slowly lower them back down.
Do 8–10 reps
💪 5. Dumbbell Row (Back and arms)
Place one knee and hand on a bench.
Hold a dumbbell in the other hand.
Keep your back flat.
Pull the dumbbell toward your hip.
Lower it slowly.
Do 10–12 reps on each side
💡 Tip: Start with light weights so you can learn the move safely.
🍑 6. Glute Bridge (Glutes and core)
Lie on your back with knees bent. Feet flat on the ground.
Put a dumbbell on your hips if you want.
Push through your heels and lift your hips up.
Squeeze your glutes at the top.
Lower down slowly.
Do 15–20 times
🧘♀️ 7. Plank (Core and stability)
Lie face down.
Lift up on your forearms and toes.
Keep your body in a straight line from head to heels.
Tighten your belly muscles.
Hold for 20–30 seconds.
💡 Tip: Drop to your knees if it’s too hard at first.
🧘 Cool Down and Stretch (5–10 minutes)
After your workout, take time to stretch. Focus on your legs, back, chest, and shoulders. Stretching helps your body relax and recover.
💡 Tips to Help You Succeed
Start with light weights. Focus on good form first.
Do this workout 2–3 times per week. Rest in between.
Add in light cardio (like walking or dancing) on other days.
Be patient and stay consistent. You will see results.
💖 Final Words
This full body workout is made just for you—simple, supportive, and strong. It’s okay to start slow. Every step you take makes you better, stronger, and more confident. You don’t need to be perfect, you just need to start.
Believe in yourself. You’ve got this. Stay strong, stay consistent, and enjoy your journey to a healthier you. 🌸✨
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