12-Week Beginner’s Weightlifting Guide for Women

Exercise 1 of 10

Crunch

Equipment

No Equipment

Sets

3

Reps

12-15

Rest

--

Play How to

Perform inclined if possible.

Exercise 2 of 10

Back Extension

Equipment

Sets

3

Reps

12-15

Rest

--

Exercise 3 of 10

60 Day Revolution – Kettlebell Swing

Equipment

Sets

3

Reps

15-20

Rest

--

Perform with one arm, if needed use two arms. Perform exercises from here on as straight sets.

Exercise 4 of 10

Barbell Deadlift

Equipment

Barbell

Sets

5

Reps

5

Rest

--

Play How to

Exercise 5 of 10

Pronated Wide-Grip Lat Pulldown

Equipment

Lat Pulldown Bar

Sets

3

Reps

12-15

Rest

--

How to

Exercise 6 of 10

Leg Press

Equipment

Sets

3

Reps

12-15

Rest

--

Exercise 7 of 10

Barbell Bent-Over Row

Equipment

Barbell

Sets

3

Reps

12-15

Rest

--

Exercise 8 of 10

Dumbbell Bulgarian Split Squat

Equipment

Bench, Dumbbells

Sets

3

Reps

12-15

Rest

--

Play How to

Holding a dumbbell in each hand, stand 3-4 feet in front of a flat bench. Place the top of your right foot on top of the bench and hop forward a little more if necessary so you’re not too close. Lower into a squat, bending left knee about 90 degree.

Exercise 9 of 10

Bodyweight Jump Squat

Equipment

No Equipment

Sets

3

Reps

12-15

Rest

--

Play How to

Exercise 10 of 10

Low-to-Medium-Intensity Cardio

Equipment

Sets

--

Reps

--

Rest

--

How to

20 minutes on rower, treadmill, indoor cycle, or any other cardio equipment.