Workout Plan For Women
Learn How to Lift Weights (and Build Muscle) With This 4-Week Beginner Workout Plan
4
You've been working hard for the past three weeks, and now it's time to crush week four.
Monday
Tuesday
Wednesday
Give your muscles a break and take a rest day; you deserve it. Stretch/foam roll and get ready for tomorrow.
Thursday
It's time to sprint again. You can sprint outside on a field or a track, or inside on the treadmill. If you're running outside, do 10 100-meter sprints (around 80-85 percent of your fastest sprint) and take one minute of rest in between each sprint.
If you're on the treadmill, complete 10 30-seconds sprints, taking one minute of rest in between sprints. The speed will vary person to person; try sprinting between 6 and 9 mph, but ultimately, find a speed that challenges you.
Friday
Saturday
Shake your body out with a 20-minute light run. The pace is up to you.
Sunday Way to work! You're officially done with the four-week plan. It's time to rest and let your body recover. If you'd like, you can start the program over again.