Disney Princess Bootcamp

This program is intended to introduce female beginners to a 3 day Lower/Upper/Full Body split routine and is focused on those who are trying to get in the gym for the first time, or back in after a long vacation. The workouts should take 30-60 minutes depending on how fast you move. Dumbbells and machines are utilized over barbells for ease of use. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Dumbbell Goblet Squat

Leg Press

Leg Extension

Hip Thrust Machine

Calf Raise (Leg Press)

Plank

MONDAY - LOWER

Standing Shoulder Press (Dumbbell)

Face Pull

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Lat Pulldown

Upright Row (Dumbbell)

TUESDAY - UPPER

Romanian Deadlift (Dumbbell)

Cable Crunch

Hamstring Curl

Incline Bench Press (Dumbbell)

French Press

Lateral Raise (Dumbbell)

THURSDAY - FULL BODY

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