Full week of woman workouts for beginners at the gym in 2023

 Hey guys, I'll be taking you through a full week of workouts for beginners at the gym in this article. There will be three workouts this week: one full-body day, a lower-body day, and an upper-body day. I recommend doing only one workout a day and taking rest days between each workout day as needed. Welcome to day one of our week of workouts. Before we head to the gym, I will mix up a bottle of my all-time favourite amigos from Car Nutrition and the flavour of pink candy, which I'll drink throughout my workout. We'll kick the week off with the full body day, starting with a five to 10-minute warmup on the treadmill. Go at your normal casual walking pace with no incline or decline. 

As we prepare to head into the work and exercises, I'd like to make some notes. There are timestamps down below for when each day starts. PleasePlease, refer to the description for these timestamps to make this article easier to follow. If you need to figure out how much weight to use for any exercises, I recommend starting with the lightest weight possible. Then, when you can comfortably do 12 to 15 reps with good form, increase the weight by the end of each set of exercises in this workout for each workout day of this week. You want to feel as though you could push out two to three more reps before you can't do any more. 

But if you can easily keep doing more reps, consider increasing the amount of weight you're using. If it won't compromise your form, respond to minutes between each exercise set in this workout. If there are any machines in this week of workouts that you need help with, please refer to my playlist called How to Use Gym Equipment, where there is an entire library of articles explaining step-by-step how to use gym machines and equipment. After our treadmill warmup, we'll start our first exercise, which will work our entire lower body squats for three sets of 10 reps. Feel free to do these with body weight if you still need to add weight.

 If you use a dumbbell or kettlebell, hold it by one and in the centre of your body, allowing your arms to hang and hold the weight. Ensure that your arms only hold the weight and do not help to lift it. Start with your feet on the ground right outside, your shoulders and legs extended. Bend your knees to lower yourself down. Try to get the double right above the ground. But don't worry if your flexibility and mobility still need to allow that. As you go down into the squat po, put your knees in the same direction as your toes, and feel free to readjust your positioning if they're not. 

Once you've hit the lowest point of the squat, squeeze your glutes, push your hips forward, and return to your starting position. Inhale as you lower yourself down into the squat, and exhale as you go back up. Keep your back and head in a neutral position throughout the entire movement, and avoid rotting your lower back as you go down into the squat. To avoid placing unnecessary strain on your back squat, at equals one rep, we'll be doing 10 in a row, which will amount to one set, followed by a one to two-minute rest and then two more sets of 10 reps of squats for a total of three sets. Following squats. 

We'll head over to the chest press machine, which will work our chest muscles and do three sets of 12 reps. Feel free to use either set of hands on the machine, whichever is more comfortable for you. Start with the arms bent and hands outside your chest. Contract your chest muscles to extend your arms forward and push the weight away from you. Bring your arms back to the starting position and repeat. Exhale as you push the weight away from you and inhale as you bend your elbows to bring your hands towards you.

 Make sure to adjust the height of the seats so that your feet can lay flat on the ground and the handles are about chest height. In case you're wondering where my super cute outfit is from, it is a brand new gym shark X KK fitted collection, and I'm wearing the 78th leggings and the colour green juice along with a slip-up cropped hoodie and clean white on both sides small. I'm obsessed with this collab and will show you more of the pieces in action throughout this week of workouts. If you'd like to check it out right now, I leave a link in the description so you can add some fresh pieces to your gym wardrobe. 

Coming up, we'll move on to our back exercise, seated rows for three sets of 12 reps. You can use many different handles slash attachments for this exercise, but I'll be using the ones you see here since they were already there. Feel free to use whatever you have available at your gym. Place your feet on the rest and scooch back on the bench so that your legs are almost straight with a slight bend of your knees. Start with arms fully extended out in front of you so you can be bent forward at the hips, and that could track your back muscles to pull the handles towards your chest, souping your biceps against the sides of your body as you do so. Keep your back and head in a neutral position to avoid placing unnecessary strain on your back. 

For our final exercise. We have walking lunges for three sets of 10 reps per leg, alternating between stepping out with their right and left foot, and once you do 10 steps on each leg, that equals one set. There's no need to step out with your front foot super far. Step out as far as you comfortably can without losing your balance. As you step out, lean into that front foot as much as you can and try to get the knee of the leg behind you right above the floor. If possible. 

Pushing off your front foot, place it like that was just behind you in front of you and repeat inhale as you step into each lunge and exhale as you push off the foot in front to switch legs. If you feel walking lunges may be too advanced for you now, switch these out for stationary lunges or any other lower-body exercise you choose. To finish up, we'll head over to the Stairmaster for our final 10 minutes on the treadmill. Go at your standard walking pace.

Unless you'd like to increase the speed up for a little challenge, if there is another cardio machine you'd prefer to use, like the elliptical or roll machine, feel free to do that instead. And that's all for day one, guys. I'll see you back here for day two. Time is not on my mind, but then it's you.

Welcome to day two of our week of workouts. Today will be a lower body day, and we'll start with a five to 10-minute warmup on the treadmill at a moderate pace for the following exercises in this workout. Take a one to two-minute rest between each set for each exercise. Our first exercise will be a squat on the Smith Machine for three sets of 10 reps. 

For a full step-by-step tutorial on how to do squats on the Smith Machine with proper form, how to use a Smith machine and mistakes to avoid, please check out my How to squat on a Smith Machine article linked in the description. As you're performing this exercise, make sure to position your feet on the ground so that you can comfortably perform the squats without your upper body being forced forward or so that you're not excessively leaning back on the bar. Your feet should be right under the right outside of your shoulders so that as you enter the squat, your knees point in the same direction as your toes. 

Place your back underneath the bar, so it is not on your neck but right on or behind your shoulders to avoid any pain from the bar. Inhale and contract your core as you begin each rep and as you hit the bottom of the squat. Squeeze your glutes to push your hips forward and return to the starting position. Go as low as you can without running your lower back, and don't worry about squatting super deep yet. The more you practice this exercise, the better your flexibility and mobility will get, and the deeper you'll be able to squats. Keep your back and head in a neutral position throughout the entire movement, and avoid running your lower back as you go down into the squats to avoid placing unnecessary strain on your back. 

The next step will be heading to the leg press machine for three sets of 10 reps. Place your feet on the platform, which is a similar position as you'd use for a squat or just slightly narrower. Bend your knees to lower the weight towards you. Try to get your knees as close to your chest as possible without lifting your glutes off the seats. But no worries if your flexibility doesn't allow you to press that deeply. Yes, it contracts your leg muscles to extend your legs back out and away from you. And now, as you bring the pot towards you and exhale, you push the weight back up. Keep your feet flat on the platform, and avoid extending your legs to your knees. Grab a pair of dumbbells, and let's do some split squats.

 Next, for three sets of 10 reps per leg. Position your feet in a staggered stance so one foot is in front of the other. The foot in front will be the leg we're working on; you wanted to look like you were in the middle of doing a lunge, starting with legs extended by the knee of the leg in front to lower yourself down until your back knee is just above the ground. From here, push off your front foot to go back up. Inhale as you lower yourself into the split squat and exhale as you push off your front leg and return to the starting position along the front leg to power the movement with your back leg, simply helping to stabilize and balance you. 

Make sure to hold the weights with your arms and not allow your arms to lift the weights. If you need to figure out how much weight to use, exercise with just body weight first, and if you feel comfortable enough, add either 2.5 or five-pound dumbbells. For our final exercise, we have leg extensions for three sets of 12 reps. 

This exercise will target our quad muscles. Make sure to adjust the machines so that it is customized to your height and body, starting with knees bent and contractor claws to lift the weights, accenting as you do so, and as you lower your feet back down, inhale, keep your back and booty on the seat at all times and avoid lifting your booty off the seat as you extend your legs forward. My outfit for today is from the gym Shark X kicker fits collection that just launched recently. 

And where the kicker fits shorts, K fits rock crop top boat, and the colour warmup size is small, I'll leave the link to shop the collection in the description. So take a few minutes to check it out and see if there are a few or a lot of pieces you want to add to your gym work collection to wrap up your workout. It will be heading to the Stairmaster for 10 minutes of moderate walking. Thanks for working out with me today, and I'll see you guys tomorrow for some more games.

Welcome to day three of our week of workouts. Today will be our final workout day of this week, and it will be a good old solid upper body day. Like the other days this week, we'll start this workout with five to 10 minutes of walking on the treadmill at a moderate pace. Lat pull-downs will be our first exercise, which will work our back muscles with a bit of biceps. We'll do this exercise for three sets of 10 reps. While this exercise is typically done with a wider grip, I'll use a more narrow and underhand grip because I feel it does. Let's make it more beginner-friendly. Hold the bar so that your hands are positioned just right outside your shoulders with palms facing you, starting with the arms extended.

 Contract your back and biceps to pull the bar underneath your chin towards your chest. Exhale as you pull the bar towards you and inhale as you extend your arms back up. Make sure to avoid hunching your shoulders up towards your ears and, instead, keep your shoulders depressed down towards the ground to prevent unnecessary stress on your shoulders and make it easier to target your back muscles. Also, allow your back and biceps to feel the movement and avoid needing the back to power the movement. Your back and biceps are the stars here, so let them shine. 

We have machine testifies coming up for three sets of 10 reps. Adjust the machine so that the handles give you a large enough range of motion when you extend your arms out to the sides, and adjust the seat heights so that the handles are about chest level. Excellent. You can track your chest muscles, bring the handles together towards the centre of your body, and inhale as you extend your arms back out. There should always be a slight bend in your elbows. But if you have to bend your elbows or move your shoulders forward to push the handles towards each other, consider lowering your weight to control the weights better. 

Next up, we're going to grab an easy bar and get ready to precept a superset of two exercises performed back to back with no rest in between. The first exercise will be shoulder presses for 10 reps, bicep curls for 10 reps, and the EZ Bar. If you don't have access to easy bars at your gym, no worries; feel free to use dumbbells instead. Once you do 10 reps of each exercise, take a one to two-minute rest and repeat the two exercises for three rounds. For the shoulder presses. Start with the EZ Bar right underneath your chin, push the bar straight up towards the ceiling, exhaling as you do so and then inhaling as you lower the bar back down.

When doing the bicep curls, hold the EZ Bar so that your hands are facing up. Keep your elbows locked into the sides of your ribcage to better isolate your biceps. It can track your biceps to lift the bar, exhale as you bring the EZ Bar towards your chest and inhale as you lower it back down. Please take a quick sip of my Syrah aminos while I rest. I am linked to the shop and discount code in the description. Lastly, we'll do tricep pushdowns on this machine for three sets of 12 reps. The back of the seat will push your upper body forward slightly, which is normal, and if you don't have this machine at your gym, feel free to do any other tricep exercise of your choice, starting with elbows bent and arms behind you push the handles down towards the ground.

 Exhale as you contract your triceps, push down, and inhale as you bend your elbows to bring your arms back up and behind you. Let me give you some quick Alpha details. Also, from the gym, Shark X can't get Fit collection; I'm wearing the Kicker Fit Seven Eight leggings and K fit sports bra, which is Earth orange. SYSVol, your last reminder this week to go and check it out. Well, sizes class like to shop in the description. To finish up this workout. We'll head to the Stairmaster again for 10 minutes at a moderate pace.

 And this wraps up our full week of workouts. Thanks so much for hanging out with me this week. Guys. If you enjoyed this video, give your girl a thumbs up and tell me in the comments which workout was your favourite. Remember to subscribe to my channel and turn the notification bill on for more workouts and fitness tips from me. Thanks again, and have a wonderful rest of your week. Talk to you guys soon.