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Women's Workout of the day

*Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.*

*can be modified
Novice
1 Minute Jog/Bike/Walk
1 Set of Pushup Max* 
1 Set 2 Minute Sit Up Max
2 Minute Jog/Bike/Walk
1 Set of Wall Sit Max
1 Set of 2 Minute Squat Max
3 Minute Jog/Bike/Walk
1 Set of 30 Jumping Jacks
1 Set of 20 Calf Raises
​​​​​​4 Minute Jog/Bike/Walk
Intermediate
1 Minute Jog/Bike/Walk
1 Set of Pushup Max* 
1 Set 2 Minute Sit Up Max
2 Minute Jog/Bike/Walk
1 Set of Wall Sit Max
1 Set of 2 Minute Squat Max
3 Minute Jog/Bike/Walk
1 Set of 40 Jumping Jacks
1 Set of 30 Calf Raises
​​​​​​4 Minute Jog/Bike/Walk
Expert
1 Minute Jog/Bike/Walk
1 Set of Pushup Max* 
1 Set 2 Minute Sit Up Max
2 Minute Jog/Bike/Walk
1 Set of Wall Sit Max
1 Set of 2 Minute Squat Max
3 Minute Jog/Bike/Walk
1 Set of 50 Jumping Jacks
1 Set of 40 Calf Raises
​​​​​​4 Minute Jog/Bike/Walk

How To Videos

Pulse Lunges
High Knees
​Lunges
Jumping Jacks
Plank
Calf Raises
Pushups
Crunches
Side Planks
Single Leg Bridges
Bench Tricep Dips
​
Wide V-Ups
Prone Leg Lift Alternated
Squats
Wall Sits
Bicycle Crunches
Foot to Foot Crunches
Squat Side Kicks
​
Step Ups
Mountain Climbers
Straight Leg Fire Hydrant
Oblique Roll Down
Side Kick With Bent Knee
​
Leg Pull Down
Scissors Side Crunches
​T- Pushups
Burpees

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Family Dreams Fitness LLC (www.familydreamsfitness.com) is not responsible or liable for any advice, course of treatment, diagnosis or any other information, services or products that you obtain through this site. You are encouraged to consult with your doctor with regard to this information contained on or through this website. After reading articles, watching videos or reading other content from this website, you are encouraged to review the information carefully with your professional healthcare provider.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in any exercise or exercise program on this website, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Family Dreams Fitness LLC from any and all claims or causes of action, known or unknown, arising out of Family Dreams Fitness LLC.
  • Home
  • Daily Health
    • Guides/Templates
  • The FDF Lifestyle
    • Online Coaching
    • Exercise Tutorials
    • Community Resources
  • Positive Entertainment
    • Exercising With FDF
    • Games