Scribd
Upload
15 views1 page

Beginner Home Workout Plan for Girls

This document outlines a 4-day beginner-friendly home workout routine for girls aimed at improving strength, flexibility, and confidence. Each day focuses on different body areas: full body, lower body, upper body plus core, and cardio with stretching, including specific exercises and warm-up instructions. Additionally, it provides dietary and hydration tips to complement the workout plan.

Uploaded by

lahiripeuli
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
15 views1 page

Beginner Home Workout Plan for Girls

This document outlines a 4-day beginner-friendly home workout routine for girls aimed at improving strength, flexibility, and confidence. Each day focuses on different body areas: full body, lower body, upper body plus core, and cardio with stretching, including specific exercises and warm-up instructions. Additionally, it provides dietary and hydration tips to complement the workout plan.

Uploaded by

lahiripeuli
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

■ Home Workout Routine for Girls

This is a 4-day beginner-friendly workout plan you can do at home. It keeps your body toned, fit,
and feminine while improving strength, flexibility, and confidence. Each exercise includes simple
instructions.

■ Day 1 – Full Body (Toning)


• Warm-up (3 min): Jumping Jacks – stand in one place, jump while spreading hands and legs.
• Squats (3×15): Bend knees like sitting on a chair, then stand up. Tones hips and thighs.
• Knee Push-ups (3×10): On knees, lower chest towards floor. Strengthens arms, chest,
shoulders.
• Glute Bridges (3×15): Lie on back, knees bent, lift hips upward. Shapes and lifts hips.
• Plank (3×20s): Balance on elbows and toes, body straight. Strengthens core.

■ Day 2 – Lower Body (Shaping)


• Warm-up (5 min): Light jogging or climbing stairs.
• Reverse Lunges (3×12 per leg): Step one leg back, bend both knees. Shapes thighs & hips.
• Donkey Kicks (3×15 per leg): On all fours, kick one leg backward-up. Tones glutes.
• Side-Lying Leg Lifts (3×12 per leg): Lie on side, lift top leg upward. Shapes side hips.
• Wall Sit (3×30s): Back against wall, bend knees like sitting. Strengthens thighs.

■ Day 3 – Upper Body + Core


• Warm-up (5 min): Arm rotations, light jumps.
• Arm Circles (3×15): Rotate arms forward and backward. Tones shoulders.
• Water Bottle Bicep Curl (3×12): Hold bottles, bend elbows. Shapes arms.
• Shoulder Taps (3×10): In plank, touch opposite shoulder. Strengthens arms & core.
• Russian Twist (3×15): Sit with knees bent, lean back slightly, twist torso side to side. Tones
waist.

■ Day 4 – Cardio + Stretching


• HIIT Cardio (20 min): Alternate 30s jumping jacks / high knees with 30s rest. Improves
stamina.
• Yoga – Cat-Cow Stretch: On all fours, alternate arching and lowering back. Relieves spine
tension.
• Yoga – Child’s Pose: Sit on knees, stretch arms forward on floor. Relaxes body.
• Yoga – Cobra Pose: Lie face down, lift chest upward. Opens chest, strengthens back.

■ Diet + Hydration Tips: - Protein: Eggs, fish, chicken, lentils - Carbs: Oats, brown rice, fruits,
vegetables - Healthy fats: Nuts, seeds, olive oil - Drink 2–2.5 liters of water daily

You might also like