Training program for beginner girls

The 7-day strength and cardio workout cycle is designed specifically for women looking to improve functional fitness and muscle tone.

Author: Barbara Green

This 7 Day General Functional Training Cycle is suitable for any girl who has never done strength training. It was with this program that I began my acquaintance with strength exercises. The program will also be useful for those who do not want to go to the gym. All exercises can be performed at home with minimal equipment, and the simplest equipment requirements take into account your physical capabilities.

Program description

The training cycle is designed for seven days, but it is important to understand that you can start on any day of the week, based on your workload schedule. The fact is that on the seventh day of the cycle there is the only workout in the fresh air, although it can be done at home. Therefore, try to put the seventh workout on the freest day of the weekly schedule so that you have the opportunity to work out in nature. Some are completely satisfied with Saturday as the seventh day, others with Sunday, and still others with Tuesday. Therefore, if you are planning Day 7 on Wednesday, start training on Thursday, because we are dealing with a 7-day cycle, and the first after the seventh day will be Thursday.

Why is the program for 7 days? Because, in essence, it is not intense, but it develops a healthy habit of exercising every day. Even Day 7, a light workout in nature, which can be called active rest, requires some kind of physical activity. The rest of the schedule is flexible enough, and if you miss a day, just jump over it and continue to work according to the pre-planned plan. You don’t lose anything, because every strength training works out the whole body, so even skipping the workout, you don’t have to worry and blame yourself for what you did.

And further. I advise you to periodically take yourself a complete rest from training for about one week. Plan this vacation in advance for periods of holidays, vacations, etc., but try to relax in total no more than 5 weeks a year. To keep fit, you need to stick to a plan, and taking too many breaks won’t get you anywhere. But 5 weeks a year is normal, that is, on average, you will rest every 8-10 weeks. You can immerse yourself in the training cycle for 8 weeks and then take a break, or you can train for 12 weeks in a row, take a week’s break for your birthday, work another 2 weeks and again devote the week to some important event in your life. The choice is yours. Rest is an important part of your training as you learn to plan, make decisions, and adjust your training schedule, which will ultimately help you stay on track.

Equipment requirements

• A pair of stacked dumbbells (or a set of dumbbells 2,5 kg, 3 kg, 4 kg, 5 kg; the choice depends on your level of training)
  
  
• Step platform (can also be useful for bench press with dumbbells, etc.) or an exercise bike
  
  
• Gym ball (you can use it in exercises that require a flat bench, in a dumbbell press, etc.)

Note. When it says to do 3 sets and 20 reps, then you need to do 20 reps, then rest a little, do another 20 reps, a short rest and the last 20 reps. If you cannot complete the required number of repetitions, it does not matter. There are several options for solving the problem: take less weight; do as much as you can and gradually progress until you can complete the required number of repetitions; take short pauses of 5 seconds and continue the approach until you are tired or until you reach the required number of repetitions.

Lying triceps extensions, pullovers, and other similar exercises can be performed with one dumbbell in two hands, or with a dumbbell in each hand. This gives you another way to vary the load.

Not all muscle groups use the same working weight – for some muscles the weight will need to be reduced. The stronger the muscles, the higher the weight that the person must lift.

Monday. Workout A

Tuesday. 45 minutes of cardio

Wednesday. Training B

Thursday. 45 minutes of cardio

Friday. Workout C

If you do not have access to a gym, the lying machine leg curl can be performed with the weight supported by the feet. One set consists of 60 reps, since light weight is a weak load for the legs. However, after doing 60 repetitions in a row, you can really feel it. Do the exercise slowly at the beginning with a weight of 3 kg; when you can do 60 reps without any problems, lift the weight to 4 kg, and then to five. If you cannot complete all 60 reps in one set, take a short break to catch your breath and continue until you feel like you can no longer, or until you have completed all 60 reps.

Saturday. 45 minutes of cardio

Sunday. 60-minute walk / bike ride

Cardio / aerobic exercise

Find a comfortable height before you start training on the step platform. If the exercise is new to you, start small. If you are in good shape, set it to a medium height. If you feel you can handle the maximum load, adjust the step platform to its maximum height.

Do this exercise in a calm manner, otherwise you risk injury and a dislocated ankle will negate all your efforts. Stick to the following plan:

• Step up with your right foot
  
  
• Step up with your left foot
  
  
• Step down with your right foot
  
  
• Step down with your left foot
  
  
• Step on the ground with the left foot (to change the lead foot after 10 steps with the right foot as the lead)
  
  
• Step up with your left foot
  
  
• Step up with your right foot
  
  
• Step down with your left foot
  
  
• Step down with your right foot
  
  
• Step on the ground with the right foot (to change the lead foot after 10 steps with the left foot as the lead)

Do this exercise in a calm manner, otherwise you risk injury.

For the first time, walk as long as you have enough strength. Once you’ve identified your starting point, add 5 minutes to it weekly and lengthen your workout until it reaches 45 minutes. Increase or decrease the pace as you like, pacing to your favorite music.

Follow the same plan when developing endurance and fitness if you are using a bicycle or exercise bike. Follow the same principle in strength training; do the exercise to the best of your ability and gradually increase the load week after week.

I strongly recommend keeping a diary, because it will help you to see your achievements. But, most importantly, do not forget to enjoy your workouts! As soon as you feel that you have outgrown this training cycle, move on to another program. When the time comes, you will understand this.

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