6-Week Women’s Full Body Strength and Conditioning Workout

 

This circuit-style workout will help you torch calories and feel stronger, in a short amount of time. Try this 3-day full body workout for efficient lean muscle gains!

WORKOUT SUMMARY

Main Goal

Increase Strength

Workout Type

Full Body

Training Level

Beginner

Program Duration

6 weeks

Days Per Week

3

Time Per Workout

40 minutes

Equipment Required

Bodyweight, Dumbbells

Target Gender

Female

Workout Description

It’s always great when we can take care of two things simultaneously. Life doesn’t work that way, but it can work when it comes to training. For example, many women are looking for ways to train with the goals of getting stronger and leaner.


While this program won’t help you win a powerlifting meet or a physique show, it will help you burn a lot of calories in a short time, and you may notice that you’re getting stronger in the process. 


The

program that follows will be for six weeks, three times a week. You can do it on a Monday, Wednesday, and Friday schedule, or you can take two days off between sessions. The only requirement is that you not train two days in a row. Recovery matters just as much as training, and doing a routine like this for three days in a row will wear you out quickly, which isn’t a good thing if strength and conditioning matter.


Can You Do Other Workouts?

If you have a busy schedule, then this program should be enough to help you achieve results. If you want to add light cardio, such as walks or average effort on a cardio machine like an elliptical, you should be fine. Going through another weight training schedule on top of this isn’t recommended as it could increase the risk of injury.


What You Need

All of the exercises in this program are either free weight movements or bodyweight exercises. So, you can do this at home or in the gym. You will need two pairs of dumbbells – one heavy and one light as determined by your level of strength.


If all you have is adjustable dumbbells, then you can use them. Just keep in mind that adjusting them will take time which might make this session last longer. If that is an issue, then hit up the local sporting goods store and grab a light pair of weights for you to work with. 


If you like music, put some on your headphones or the stereo if you’re at home. Make sure it’s upbeat and will keep you moving when you get tired because you likely will be by the end of this. Water, a towel, and an exercise mat would also be handy to have on standby.





Nutrition and Meal Timing

Don’t do this one on an empty stomach. Doing fasted cardio sessions such as walking or moderate effort bike rides are ok, but this one is a lot more intense than that. You will need calories to fuel the muscles for the work they are about to do. Therefore, have a meal an hour before it’s time to work out.


So, what do you eat? The first choice is a protein source. It can be whole food or a shake, but make sure that you get an adequate amount in your pre-workout meal. Fats such as nuts or peanut butter would work also. Some of you may be on a low carb or keto plan. Carbs aren’t absolutely necessary, but fruit like a banana or a salad would help your cause if your program allows it. Make sure you’re hydrated as well. Drink at least 20 ounces of water before you train.

Warming Up

Don’t jump straight into this. Go on a quick walk or do some light cardio for around ten minutes to help you warm up. After that, take a few minutes to stretch the entire body out. Start at the feet and work your way up until all the major muscle groups have received attention. Now, you’re ready to get after it.


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