Free 4-Week Workout Plan for Women (Videos)

1. Gym Equipment Needed:

A Set of Dumbbells (DISCOUNT CODE: NML5). Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 5-15 pounds. Remember muscle growth happens with lifting heavy weights.

Optional Exercise Equipment: 

Mini Loop Resistance Band (DISCOUNT CODE: NML). You can add a resistance band to the leg exercises to increase the intensity.

Kettlebell. You can always perform the kettlebell workouts using a single dumbbell.

Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.

2. Time Requirement: 

About 30 minutes a day, 5 days per week. You can always take more rest days as needed!

If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:

• One Leg Day (lower body)
• One Arm Day (upper body)
• One Full Body Training Day

You just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows. You also have the option to follow our 2-Week Strength Training + Running Workout Plan.

3. Fitness Level:

Intermediate-to-Advanced, with modifications offered for all fitness levels. If you’re a fitness beginner try starting with our 30-Day Beginner Workout Plan.  

This full body workout plan is made of full body, compound exercises that will challenge every major muscle group in your body. But each training session offers scalable modifications for all fitness levels.

If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.

4. Cost:

FREE! No sign up needed, this is a FREE 4-Week Workout Plan.