Workout Routines For Women With Determination

This is the third week of my 4-week exercise program. I call this week's sessions “workout routines for women with determination”.

Why?

Well, it's quite likely that the not-so-serious would have dropped out by this stage. Committing yourself to just 3 times a week – and less than 45 minutes each session – is still “impractical” if you're not determined enough.

Therefore, if you've progressed from week one to this point (week 3), I think you're likely to be serious about improving how your body looks. :-)

Of course, the exercises in this week's workout will be a bit harder than last week's.

If you have followed the program from the start, you'll be noticing a new firmness about your body. You'll also have more strength and energy than ever before.

4 weeks home workout program Want this program with everything you need all in one place?

Download the plans – with full instructions for all the exercises in one handy digital book.

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If you've missed the previous weeks of this program, here they are:

Week 1 – Circuit Training Exercises For Raw Beginners

Week 2 – Muscle Toning Workouts For Beginners


Here come this week's workout routines for women like you.

Beginner Circuit Training Workout Week 3

Exercise Repetitions
Ball Squat Curl To Press Stage 2 15
Ball Dumbbell Rows Level 3 15
Push Ups On The Floor 10
Swissball Crunches Holding A Dumbbell 15
Dumbbell Shoulder Raises Standing On One Leg 15
Reverse Lunges 15
Side Bridge 15 seconds plus or as long as you can hold

How To Use This Week's Workout

The instructions below are slightly different from the previous week's. So, make sure you read them to get the best results.

  • As in previous workouts, move from exercise to exercise with very little rest until all the exercises are done. Then rest briefly and do one more round.
  • Put in more effort and workout 3 to 4 times during this week.
  • If you can't do the floor push ups yet, just choose the hardest version of push ups you can do for the required repetitions.
  • Always warm up before the workout and cool down afterwards.
  • As I said in week 1's workout, the workout should feel hard in order to burn significant calories. If it's not hard, you need to increase the intensity. You can do this by increasing the weights or reducing the rest period between rounds or choosing a harder version of an exercise.

For your cool down session, here is a list of suitable stretches you can do.


Suggested Stretches For Your Cool Down Exercises

Ab Stretches

Back Of The Upper Thigh Stretches

Back Stretches

Buttocks Stretches

Calf Stretches

Chest Stretches

Front Upper Thigh Stretches

Hip Flexor Stretches

Shoulder Stretches

Upper Arm Stretches


When you've done all the workouts for this week, congratulations! After all, they are workout routines for women with determination, right? You're very determined. You're totally serious. You're ready to make a huge change.

Now move up to the final week of this beginners' workout program to make even bigger changes!


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