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8 WEEK BEGINNER FAT LOSS WORKOUT FOR WOMEN
by Jacob R.
11 athletes joined
Program Description
BEGINNER FAT LOSS WORKOUT FOR WOMEN
Program Overview
Level
Beginner
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 23, 2024 02:41
Last Edited
May 31, 2024 07:10
down_app
Week 1
1 / 8 Weeks
Day 1
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
3 Sets
12 Reps
3
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10 Reps
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Abs Crunch (Bodyweight)
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 2
1
Treadmill
1 Set
10 mins
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Lying Leg Raise
3 Sets
12 Reps
8
Treadmill 12:3:30
1 Set
30 mins
Day 3
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Oblique Crunch
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 1
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
3 Sets
12 Reps
3
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10 Reps
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Abs Crunch (Bodyweight)
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 3
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Oblique Crunch
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 2
1
Treadmill
1 Set
10 mins
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Lying Leg Raise
3 Sets
12 Reps
8
Treadmill 12:3:30
1 Set
30 mins
Day 1
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
3 Sets
12 Reps
3
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10 Reps
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Abs Crunch (Bodyweight)
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 2
1
Treadmill
1 Set
10 mins
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Lying Leg Raise
3 Sets
12 Reps
8
Treadmill 12:3:30
1 Set
30 mins
Day 3
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Oblique Crunch
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 1
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
3 Sets
12 Reps
3
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10 Reps
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Abs Crunch (Bodyweight)
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 2
1
Treadmill
1 Set
10 mins
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Lying Leg Raise
3 Sets
12 Reps
8
Treadmill 12:3:30
1 Set
30 mins
Day 3
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Oblique Crunch
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 1
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
3 Sets
12 Reps
3
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10 Reps
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Abs Crunch (Bodyweight)
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 2
1
Treadmill
1 Set
10 mins
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Lying Leg Raise
3 Sets
12 Reps
8
Treadmill 12:3:30
1 Set
30 mins
Day 3
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Oblique Crunch
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 1
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
3 Sets
12 Reps
3
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10 Reps
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Abs Crunch (Bodyweight)
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 2
1
Treadmill
1 Set
10 mins
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Lying Leg Raise
3 Sets
12 Reps
8
Treadmill 12:3:30
1 Set
30 mins
Day 3
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Oblique Crunch
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 1
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
3 Sets
12 Reps
3
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10 Reps
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Abs Crunch (Bodyweight)
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 2
1
Treadmill
1 Set
10 mins
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Lying Leg Raise
3 Sets
12 Reps
8
Treadmill 12:3:30
1 Set
30 mins
Day 3
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Oblique Crunch
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 1
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
3 Sets
12 Reps
3
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Walking Lunge (Dumbbell)
3 Sets
10 Reps
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Abs Crunch (Bodyweight)
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins
Day 2
1
Treadmill
1 Set
10 mins
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Lying Leg Raise
3 Sets
12 Reps
8
Treadmill 12:3:30
1 Set
30 mins
Day 3
1
Recumbent
1 Set
10 mins
2
Squat (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
9
Oblique Crunch
3 Sets
12 Reps
10
Treadmill 12:3:30
1 Set
30 mins