Best weekly gym routine for women

Is there a best routine for toning?

All our routines should be focused on our goals, and it depends on each person. In this blog, we are going to put a valid routine for toning.

As a pillar, we are going to focus on strength exercises and good nutrition.

We are going to gain muscle mass with weights or with exercises with our own body weight.

How many days should I go to the gym?

Rest is also part of the training and a very important part for the body to assimilate everything we train, so we are going to propose a routine of 5 days of exercise and 2 days of rest.

Do I have to do strength training and cardio?

Yes, you have to combine the two types of exercise. Cardio will help us to improve cardiorespiratory endurance, elevate mood, and will help us to tone up. Equally important are strength exercises. Muscle mass is a fat burner, due to the energy consumption of muscle. Muscle mass produces calorie burning during training and even at rest.

Weekly gym routine for women

Fullbody - Legs - Gluteus Focus.

A leg and gluteal workout routine, can be performed with exercises such as:
-Squats.
-Lunge with dumbbells.
-Leg extension on machine.
-Leg flexion on machine.
-Hip thrust with barbell.
-Leg press.
-Heel raises.
The ideal is to combine these strength exercises with cardio, obtaining a complete workout.

Fullbody - Back - arms focus

We propose these exercises to rest the entire lower body.
-Rowing with dumbbells with one arm.
-Rowing on pulley machines.
-Biceps curl with dumbbells.
-Biceps curlwith pulley or barbell.
-Pull down.
-Triceps kick with dumbbell.
-Overhead triceps extension with dumbbell.
-Push down with pulley.

Ideally, combine these strength exercises with cardio for a complete workout.

Fullbody - Back Approach - ABDS

-Abdominal plank.
-Seated row.
-Superman plank.
Chest pull-up.
-Row with bars.

The ideal is to combine these strength exercises with cardio, obtaining a complete workout.

Fullbody - Chest - Shoulders - Calf muscles

-Incline press.
-Lifts on a step.
-Military press.
-Leg press extensions.
-Bench press.

The ideal is to combine these strength exercises with cardio, obtaining a complete workout.

Fullbody - Quadriceps - Arm

-Squat.
-Aduptors.
-Triceps extensions with pulley.
-Shoulder press.
-Bench forearm.

The ideal is to combine these strength exercises with cardio, obtaining a complete workout.

How many days rest in between?

Routines of 5 days of exercise and 2 days of rest. Alternating those rest days so that the body has time to assimilate the exercise and recover.

Rest time between exercises

If the series are short and of many repetitions, we should not leave more than 1'- 2'of rest between one series and another.

Do not forget to take care of your diet.

Food is the body's fuel, and to optimize all the results of your workouts, we must give our body all the nutritional value it needs.

Let's go for your routine!