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4 DAY (AT HOME) WOMEN’S

WORKOUT ROUTINE
Get in great workouts from the comfort of your Main Goal: General Fitness Equipment: Bands, Bodyweight,
own home with this 4 day full body at home
Training Level: Full Body Dumbbells
workout program for women. Check it out and
get started! Program Duration: 8 Weeks Target Gender: Female
Days Per Week: 4 Day Author: M&S Team
Link to Workout: https://www.muscleandstrength.com/
workouts/4-day-at-home-womens-workout
Time Per Workout: 30-40 Mins

Workout 1
Exercise Sets Reps
Dumbbell Goblet Squat 4 10

Resistance Band Deadlift 4 10

Bodyweight Lunge 3 15 Each

Push Up 3 6 - 10

Resistance Band Lat Pull Down 4 10

Resistance Band Overhead Press 3 10

Dumbbell Row 3 10

Ab Crunch 3 15

Workout 2
Exercise Sets Reps
Bodyweight Squat 3 10

Lateral Lunge 3 8 Each

Glute Bridge 3 12

Single Leg Hip Thrust 3 8 - 12 Each

Pull Up 3 5 - 12

Band Curl 3 12

Lying Leg Raise 3 15

Workout 3
Exercise Sets Reps
Resistance Band Chest Press 3 12

Close Grip Resistance Band Pull Down 3 12

Dumbbell Lateral Raise 3 12

Resistance Band Row 3 12

Dumbbell Stiff Leg Deadlift 3 12

Donkey Kicks 3 12 Each

Oblique Crunch 3 15 Each

Workout 4
Exercise Sets Reps
Plie Squat 3 12

Single Leg Dumbbell Deadlift 3 12

Glute Bridge 3 12

Single Arm Resistance Band Pull Down 3 8 Each

Band Pull Apart 3 12 - 15

Plank 3 30 Secs

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