Beginner bodyweight workout plan for women

fitness routinesBeginnerWomenUpdated 27/02/2026

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Goal

Improve muscle tone and overall strength with structured training sessions. Beginner workout: fitness routines: Plan of training basic for woman. only with your body.. Progress loads or repetitions each week while keeping a full, controlled range of motion. Keep your breathing controlled and adjust training volume and intensity to how you feel.

Workout plan

Running and walking

#1Beginner

Running and walking

trote suave, SUAVE, alternar with caminata of no poder mantener ritmo.

#2Beginner

Burpee

4 sets30 reps30 seg

Steps of bear or bear crawls

#3Beginner

Steps of bear or bear crawls

4 sets8 repsthey puede realizar standing in the lugar también, position inicial standing in the lugar,

Pelvic raise lying supine feet supported

#4Beginner

Pelvic raise lying supine feet supported

4 sets12 repsevitar despegar the hombrosdel floor, elevar only pelvis, like they aprecia in the figure, no más up

Mountain climber on a flat bench

#5Beginner

Mountain climber on a flat bench

4 sets10 repsimportante realizar one contraction voluntaria of the abs mientras they realiza the exercise

Crunches standing

#6Beginner

Crunches standing

4 sets12 repsimportante levantar bien the knee.

Push-ups with knees supported

#7Beginner

Push-ups with knees supported

4 sets10 repssi es muy dificil, realizar only the descenso of the torso.

Superman or lower-back extension

#8Beginner

Superman or lower-back extension

4 sets8 repsno más of 6 segundos for each repetición

#9Beginner

Squat sumo

4 setscuidar especialmente the posture of the spine, the descenso of the torso they realiza toward down

Lateral lunge with dumbbells

#10Intermediate

Lateral lunge with dumbbells

4 sets10 repsrealizar step amplios toward one costado, descender and volver to position bipeda(standing)

Kick backward on all fours

#11Beginner

Kick backward on all fours

4 sets10 repsevitar levantar mucho the cola. patear toward up, no toward backward.

Arm extension supported on a flat bench

#12Beginner

Arm extension supported on a flat bench

4 sets10 repsfor one execution más fácil, doblar the knees and apoyar the planta of the the feet.

Plank with support of forearms

#13Beginner

Plank with support of forearms

4 sets15 repsevitar cola raised or más down of the linea of the spine.

Dead bug or dead bug

#14Beginner

Dead bug or dead bug

4 sets15 reps

#15Beginner

Reverse lunge

4 sets15 reps

Flexion of arms and plank lateral

#16Beginner

Flexion of arms and plank lateral

4 sets15 reps

Plank and kick lateral

#17Beginner

Plank and kick lateral

4 sets30 reps30 seg

#18

Notas

Recuerda realizar algunos stretches of the training relacionado.