Women's Fat Loss

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

15 minutes of low intensity steady stae cardio before and after circuit


Plank

Glute Bridge (Bodyweight)

Abs Crunch (Bodyweight)

Glute Kickback

Mountain Climber

Side Crunch (Cable)

Oblique Crunch

Cardio, Abs, glutes

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Walking Lunge

Lateral Lunge

Glute Kickback (Cable)

Lower body

Lat Pulldown

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Seated Row (Cable)

Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Bicep Curl (Machine)

Tricep Rope Push Down (Cable)

Upper Body

Dumbbell Row

Seated Shoulder Press (Dumbbell)

Face Pull

Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Seated Dumbbell Curl

Lying Tricep Extension (Barbell)

Reverse hack squats. 15 Minutes of HIIT cardio after

Hack Squat

Leg Press

Leg Extension

Lying Leg Curl

Standing Calf Raise

Bulgarian Split Squat (Dumbbell)

Lower Body Focus

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