The Ladies Quickstart Guide to Fitness

Women are always striving to look their best. Always! They want to feel beautiful, sexy and fit. Instead of wandering aimlessly in the gym or doing the same home workout every day, it is time to achieve your goals with the help of a challenging workout plan and some determination. Here is what you need to know in order to get in the best shape of your life, build a strong body and say goodbye to those problem areas.

Where to start?

For starters, you have to develop a fitness plan that works for you. Most women want a flat stomach, toned arms, a tight bottom and nice legs so those are the things you want to develop your plan around. Doing so is simple as long as you know how to work out for results. For the abdominal area you want to integrate exercises like the extended plank, Russian twists, reverse crunches and leg lifts. These moves build a strong core, burn fat and develop the abdominal muscles. As for the arms, do not be afraid to lift heavy. Weight training with a barbell or kettlebell with a considerable amount of weight will not cause you to bulk up. Give chest flys a try as well as tricep dips, bicep curls and bench presses.

Lastly, the legs and glutes can be targeted with compound exercises like squats (with or without a barbell), calf raises, jump squats, donkey kicks and reverse lunges. They not only help burn fat but build lean muscle for a toned body. In addition to that, these exercises will increase your strength and endurance for a strong and very fit physique.

Follow the workout plan below to get fit fast. There is an upper and lower body routine. Alternate both workouts – Upper Body and Lower Body routines, 3-5 days a week to avoid overtraining and take the weekends off!

Upper Body and Abs

*Repeat 3 times

Bicep curls: 7-10 reps

Dumbell Bench Presses: 5-7 reps


Tricep Dips: 10 reps

Leg Lifts: 10 reps

Reverse Crunches: 10-12 reps

Russian Twists: 12 reps

Full Plank: 30-45 seconds


Click on to page 2 for the Lower Body routine…

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