SUMMER SHAPE UP: WOMEN’S 6 WEEK FAT-BURNING WORKOUT
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
6 weeks
Days Per Week
5 days /week
Time Per Workout
30 mins
Equipment Required
Barbells, Bodyweight, Cables, Dumbbells, Machines
Target Gender
Female
Description:
Ladies, it's time to get summer-ready and stay that way for all your seasonal events! Our Women's 6-Week Fat-Burning Workout is here to help you not only look great but also feel amazing. Whether it's beach days, vacations, or outdoor adventures, this program is designed to help you shed unwanted fat, boost your fitness, and be your best self this summer.
Day 1: Pull Day
| Exercise | Sets | Reps |
| Pull Ups | 3 | 12-15 |
| Reverse grip lat pull-down | 3 | 12-15 |
| Seated cable row | 3 | 12-15 |
| Rear delt fly | 3 | 12-15 |
| Preacher curl | 3 | 12-15 |
Day 2: Lower Body/Posterior Chain Day
| Exercise | Sets | Reps |
| Lower back extension | 3 | 12-15 |
| Glut bridge | 3 | 12-15 |
| Stiff leg deadlift | 3 | 12-15 |
| Seated leg curl | 3 | 12-15 |
| Standing lunges | 3 | 12-15 |
Day 4: Push Day
| Exercise | Sets | Reps |
| Seated Smith machine press | 3 | 12-15 |
| Lateral Raise | 3 | 12-15 |
| Incline dumbbell press | 3 | 12-15 |
| Cable crossover | 3 | 12-15 |
| Rope push down | 3 | 12-15 |
Day 5: Quadriceps and Calves
| Exercise | Sets | Reps |
| Leg extension | 3 | 12-15 |
| Goblet Squats | 3 | 12-15 |
| Leg press | 3 | 12-15 |
| Seated Calf Raise | 3 | 12-15 |
| Dumbbell Standing Calf Raise | 3 | 12-15 |
Day 6: Core and Tabata Cardio
| Exercise | Sets | Reps |
| Lying-Floor-Leg-Raise | 3 | 15 |
| Cable rope Crunches | 3 | 15 |
| Bicycles | 3 | 15 |
| Plank | 3 | 1 minute |
| Tabata cardio | 8 | 2 second |
