🏋️ Beginner Training Plan for Ladies (3–4 days per week)

🔹 Warm-Up (5–7 min)

Arm circles (30 sec each way)

March in place or light jog (2 min)

Bodyweight squats (10 reps)

Hip circles (30 sec each side)

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🔹 Workout Routine

Do each exercise for 2–3 sets, 10–15 reps. Rest 45–60 sec between sets.

1. Squats – bodyweight or with light dumbbells (legs & glutes)

2. Glute Bridges – squeeze at the top for 2 sec (glutes & core)

3. Wall Push-Ups / Knee Push-Ups – (arms, chest, shoulders)

4. Standing Dumbbell Shoulder Press – use water bottles if no weights

5. Bent-Over Rows – with dumbbells or resistance band (back & arms)

6. Plank Hold – 20–40 sec (core & stability)

7. Side Leg Raises – lying on your side (hips & thighs)

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🔹 Cool Down (5 min)

Forward fold stretch

Seated butterfly stretch (inner thighs)

Cat-cow stretch (back & spine)

Shoulder rolls & neck stretch

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✅ Tips for Ladies Starting Out:

Train 3–4 times a week (not daily at first).

Drink enough water.

Progress slowly—when it gets easy, increase reps or use light weights.

Add walking, cycling, or dancing for cardio 2–3 times weekly.