Home » Body Weight Training Program for Women » Body Weight Training Program for Women
Body Weight Training Program for Women

Body Weight Training Program for Women

Get Total Body Strength Training, Enjoy Whole New Level of Fitness from Your Workout…

Body-weight training exercises are closed-chain exercises, which make better use of multiple joints as the resistance is moved away from or toward an anchored body part.

Closed-chain exercises, which are more functional, result in greater motor unit activation and synchronization and better strength performance compared with open-chain exercises (Augustsson et al. 1998; Brindle et al. 2002).

Dear Friend,

Would it be okay if  I give you 300 billion reasons why your health and fitness is priceless?

Wellness and better quality of life!

Please allow me to explain…

$300 billion is an outrageous amount of money stress costs the US each and every year.

And the figure is rapidly rising.

We are suffering an epidemic of stress…

In fact, 1 in 5 adults now suffers from health related stress and depression.

effects-of-stress-on-the-body

That’s 20% of the adult population.

Shocking isn’t it?

Did you know:

  • 77% of people regularly experience physical symptons caused by stress
  • 73% of people regularly experience psychological  symptoms caused by stress
  • 33% of people feel they are living with extreme stress
  • 48% of people feel their stress has increased over the past 5 years

Trust the facts give you enough motivation to look after yourself and treat your body right.

This is a full-body strength training workout to keep you moving, because doing body weight training exercises means you not only look and feel better…

You get to control your stress and also learn how to exercise in three-dimensional movements.

You get better results from functional strength, greater kinesthetic awareness, enjoy more power for everyday life.

In fact, body weight exercises makes your workouts portable with added benefit for people who travel a lot or for those who have trouble motivating themselves to go to the gym.

Ready To Take On This 9 Week Body Weight Training Program?

high intensity interval training

The power of your decision, be prepared to sweat because you deserve to reach your peak!

Training is the same for the first 2 weeks of each 3-week cycle.

The third week is used for recovery and adaptation.

You can set goals to do these workouts 2 to 3 times per week.

As you progress, initially increase volume (# of reps with body weight), then decrease volume and increase intensity by adding additional resistance or weight with recovery period.

Weeks 1 and 2

Chin-ups: 2 x 10 reps with body weight, 1-minute rest
Squats: 2 x 10 reps, with 1-minute rest
Push-ups: 2 x 8–10 reps, with 1-minute rest

Choose two exercises each workout from traditional crunches, V-sits, stability ball crunches, reverse crunches, twist crunches and medicine ball crunches: 2 x 20 reps for each with 1-minute rest.

Week 3 (Recovery)

Chin-ups: 2 x 10 reps with body weight, 1-minute rest
Squats: 2 x 10 reps, with 1-minute rest
Push-ups: 2 x 8–10 reps, with 1-minute rest

Same as above using 66% of # of reps from weeks 1 and 2 for each exercise.

Weeks 4 and 5

Chin-ups: 2 x 15 reps with body weight with 1-minute rest
Squats: 2 x 15 reps with 1-minute rest
Push-ups: 2 x 12–15 reps with 1-minute rest

Choose two exercises each workout from traditional crunches, V-sits, stability ball crunches, reverse crunches, twist crunches and medicine ball crunches: 2 x 30 reps for each, with 1-minute rest.

Week 6 (Recovery)

Chin-ups: 2 x 15 reps with body weight 1-minute rest
Squats: 2 x 15 reps with 1-minute rest
Push-ups: 2 x 12–15 reps with 1-minute rest

Same as above, using 66% of # of reps from weeks 4 and 5 for each exercise.

Weeks 7 and 8

Chin-ups: 2 x 10 reps with 105%–110% of body weight with 90-second rest
Squats: 2 x 10 reps with 105%–110% of body weight, with 90-second rest
Push-ups: 2 x 10 reps with 105%–110% of body weight, with 90-second rest

Choose two exercises each workout from traditional crunches, V-sits, stability ball crunches, reverse crunches, twist crunches and medicine ball crunches: 2 x 20 reps with 105%–110% of body weight for each, with 90-second rest.

Week 9 (Recovery)

Chin-ups: 2 x 10 reps with 105%–110% of body weight with 90-second rest
Squats: 2 x 10 reps with 105%–110% of body weight, with 90-second rest
Push-ups: 2 x 10 reps with 105%–110% of body weight, with 90-second rest

Same as above, using 66% of # of reps from weeks 7 and 8 for each exercise.

Why goal setting is so important and best way of structuring your fitness goals?

The benefits of goal setting are huge because setting your goals is vital as the first step if you want awesome results.

You see, setting a goal and taking on a challenge is one of the best fitness motivational tools you can use.

You need the right attitude and mental toughness tools for making a plan and getting the results you want, right?

If you don’t know where you’re going, how are you going to know how to get there?

Here’s how to set your own personal goals and for a twist within these goals set challenges to help you reach goals…

If take time to have clear goals, you typically get the best results.

You can structure your challenges and goals so you can see the benefits and end up with amazing results:

  • Set goal date to get benefits of goal setting
  • How long is your challenge going to be for
  • Make sure you set a realistic time frame based on what it is you are wanting to achieve…

9 weeks is a really good kick-starter if there are a lot of changes you are wanting.

Feel free to use the following goal sheet, you can copy or do it for yourself:

In 6 weeks time, (Date:______________), I will be:

In 9 weeks time, (Date:______________), I will be:

In 12 weeks time, (Date:_____________), I will be:

Over the next 9 weeks I am going to do the following to achieve the above goals:

Some of my specific health and nutrition goals I will achieve in the next 9 weeks are:

My long term goal is: (better to be specific with date, including what you’ll be wearing, where will you go, how will you be feeling?)

The 4 week halfway mark is a great place to check you are on track…

Make sure your results are measurable so you can get the benefits of goal setting.

The idea here is to know what your goal looks like exactly and the goal can be measured.

Will you be using your weight or measurements or body fat test or simply a pair of jeans that are just too tight and you want to fit into them.

Be Specific and Paint a Mental Picture

Get really specific about what you want your end result to be.

Take your time to really think about what is really going to motivate you.

Write down what you are at the moment (tired, self-conscious or whatever it may be)…

And write what you want to feel like…

Then paint a strong vision or picture in your mind and make it feel real.

For example: In 9 weeks time on the 15th of July I will go to me favorite restaurant (insert name here), I will be wearing a size 8 black tight sparkly dress…

“I will be feeling super confident and know that I look amazing and will have so much energy and vitality and feel awesome knowing my husband is looking at me thinking I am the most gorgeus and hottest women alive.”

How are you going to get there and what needs to change?

What steps are you going to do to achieve this goal?

What needs to change, what needs to become your non-negotiables? (the steps you will stick to that are going to be part of your daily life)

For example:

I will make sure I do weekly grocery shopping to ensure I always have healthy food available.

I will plan my meals so I don’t reach for unheathy food which won’t make me feel great.

I will go for a fast paced walk or skip rope 3 x a week on Mon, Tues and Thurs…

Get moving and read your goals every day (good idea is goals sheet on your mirror or dinner table/desk.

Remind yourself where you are going and why your doing this.

Remind yourself constantly it will be worth it…

Go write your goals down, set your challenge, lets do it now!

Body weight strength training is a vital part of a balanced exercise routine which includes aerobic activity and flexibility exercises.

Body Weight Training Program for Women

References: Augustsson, J., et al. 1998. Weight training of the thigh muscles using closed vs. open kinetic chain exercises: A comparison of performance enhancement. Journal of Orthopaedic and Sports Physical Therapy, 27 (1), 3–8.

Brindle, T.J., et al. 2002. Electromyographic comparison of standard and modified closed-chain isometric knee extension exercises. Journal of Strength and Conditioning Research, 16 (1), 129–34.

Thanks, Remember to Like and SHARE with Friends, Ask Your Biggest Questions About Turning Your Bodyweight Training Into More Power For Everyday Life!

Body Weight Training Program for Women

About Body Weight Training

#1 Body weight training is all about physical mental success which is a personal choice to effectively push limits. Finally are you ready to take your results to next exciting level? The goal is help you succeed with advanced, proven, powerful, dynamic toolkits. Ultimately you can maximize, boost, grow and reach your peak. Experience epic success faster because you deserve more power for everyday life!

Leave a Reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Scroll To Top