Home workout plan for women «four in one»

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-11-07

Target of the workouts: definition or weight loss

Objectives of the workouts:

1. Burning fat
2. Developing muscular endurance
3. Detailed training of muscle groups

Methods of execution: separately, supersets, in a circle, combined

Duration: approximately 2 months.

Difficulty: (heavy)

Equipment:

• Dumbbells.
• Barbell.
• Jumping rope or cardio machine.
• Bench with adjustable backrest.
• Barbell stands (not mandatory).

This plan is a "home" version of the four-in-one workout plan for women. The principle is the same, but there are no machine exercises included.

The first workout is performed using the split method. In this session, we target only the lower body: thighs, glutes, and calves. So, if you consider this workout separately, it focuses on muscle growth in the lower body.

The second workout is done using the circuit method. This means you perform one set of each of the eight exercises without rest, one after the other. Then you rest and repeat the circuit. Here, we gradually train the entire body in the most intense manner—in a circuit style. And there’s no focus on mass here; instead, we ramp up our metabolism and burn fat.

The third workout consists of supersets (two exercises under one number). Again, this is about mass, but now we are training the upper body: back, chest, shoulders, and arms. However, the intensity is moderate since all exercises are done in supersets. You would perform 1 set of bent-over barbell rows, then immediately without rest, perform 1 set of dumbbell pullovers while lying down. Rest for about 2 minutes afterward and repeat the process. Continue this until you have completed 3-4 such sets before moving to the next pair of exercises.

The fourth workout is combined. Again focusing on weight loss and involving the entire body. We will mix strength exercises for different muscles with jumping rope. If you have a home cardio machine, it is better to use it.

Overall, each workout is not overly difficult and should last about 60-70 minutes. The exception might be the third workout, as it can be psychologically challenging for women to focus on only the upper body.

Next to each exercise, the approximate number of sets and repetitions is indicated. Rest between sets for individual exercises should be 1.5-2 minutes, while rest between supersets should be 2-3 minutes. Rest between circuits should be 3-5 minutes. You should aim for about 5-6 circuits, meaning each circuit (including rest) should take around 10-13 minutes.

You can choose any days of the week for your workouts. The important thing is that all 4 workouts should not be scheduled back-to-back without rest. Ideally, the first workout should be on Monday, and the fourth on Friday or Saturday. Alternatively, you could schedule from Tuesday to Saturday or Sunday.

Of course, while the workouts have different focuses, what truly matters is the overall cumulative effect from all four sessions. This could be either definition or general fat loss. It all depends on the diet you choose. That’s pretty much it. I think you won’t get bored with these workouts since each day has different ways of performing the exercises.

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