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Workout Description

Here is a 2 day full body gym workout for women. The goal here is to spend no more than 2 days in the gym but still build strength and tone up.

The full body workout incorporates exercised to hit every muscle group in the body each day, which is very effective if you are short on time.

This routine would be great coupled with a weight loss goal or a great cardio plan.

Workout Progression

Pick a weight that will challenge you to complete all of the reps safely.

Once you hit the reps for each set, increase the weight; it’s that simple!

You will want to use the same weight for each rep of each set, use lighter weights to warm up.

Workout Schedule

  • Monday – Off
  • Tuesday – Workout A
  • Wednesday – Off
  • Thursday – Workout B
  • Friday – Off
  • Saturday – Off
  • Sunday – Off
Workout A
Exercise Sets Reps
Leg Press 3 20
Incline Dumbbell Bench Press 3 12
Dumbbell Overhead Shoulder Press 4 20
Dumbbell Curls 4 12
Tricep Kickback 3 12
Seated Wide Grip Row 3 15
Side Plank 3 30 Sec

 

Workout B
Exercise Sets Reps
Squats 3 12
Straight Arm Lat Pulldown 4 15
Standing Calf Raise 4 20
Dumbbell Incline Chest Flyes 3 15
1 Arm Tricep Extension 3 20
Dumbbell Curl 3 10
Decline Sit Ups 2 20

Workout Tips

Use quality reps – Don’t use sloppy form, it is dangerous and will not get you the body you want. Focus on quality work and don’t just “go through the motions.”

Clean up your diet – Don’t just eat whatever you want because you are working hard in the gym. Tighten up your diet but do not start developing orthorexia tendencies.

Cardio – Add in a warm up and a post-workout cardio for extra fat burning. 5 to 10 minutes before you train, 15 to 30 minutes after you train.

Have funThis is a lifestyle change, not a temporary thing you go trudge through for a month. Learn to love the gym and the hard work you have to put in.