10-Day Exercise Plan for Women

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Any effective 10-day workout plan must include a balance of aerobic exercise, strength training and rest. You want the 10 days to consist of intense workouts, but exercising every day for 10 days is a recipe for injury and overall body fatigue. 10-Day Exercise Plan for Women

Also, nourish yourself properly during your 10-day workout regimen. Eat foods such as fruits, vegetables, lean meats, low-fat dairy, whole grains, nuts and seeds to provide your body with the nutrients it needs to exercise and recover properly.

Day 1

Go on a 20-minute run either through your neighborhood or on a treadmill. Running on actual terrain is a better workout, as you will be faced with natural elements such as hills that affect intensity.

If you cannot run for the entire 20 minutes, walk in between periods of running. The important thing is to stay in constant motion for the entire 20 minutes. Rest for up to three minutes after your run, and drink water to rehydrate yourself. Then do the following exercises:

  1. Push-ups (Rep 15-2 sets)
  2. Sit-ups (Rep 15-2 sets)
  3. Wall-sit (30 sec-2 sets)

Day 2 10-Day Exercise Plan for Women

Start day 2 with 20 minutes on an elliptical machine at the gym. Since you ran on day 1, you want to do a different aerobic activity on Day 2 to keep yourself fresh. If you do not have a gym membership, start the workout with another run or some other form of aerobic activity, such as bicycling. Rest for three minutes, rehydrate with water, then do the following exercises:

  1. Lunges (Rep 15-2 sets)
  2. Plank (30 sec-2 sets)
  3. Jumping-jacks (Rep 15-2 sets)

Day 3

Start day 3 with 10-minute run. Rest for three minutes and drink water to rehydrate yourself. Then do the following exercises:

  1. Leg lifts (Each leg Rep 15-2 sets)
  2. Squats (Rep 15-2 sets)
  3. High knees (Rep 15-2 sets)

Day 4

Go on a 20-minute run or do some other form of aerobic exercise for 20 minutes. Cool down and rehydrate. Then do the following exercises:

  1. V-ups (Rep 15-2 sets)
  2. Side plank (30 sec-2 sets)
  3. Butt kickers (Rep 15-2 sets)

Day 5

Do 30 minutes on bicycle and incorporate intervals into the workout. The intervals are one to two minute periods of increased exertion, (either higher speed or greater resistance). Do five minutes at your regular pace, then one to two minutes at an increased pace and continue that cycle until the 30 minutes is up. Cool down and rehydrate. Then do the following exercises:

  1. Wall-sit (40 sec-2 sets)
  2. Lunges (Rep 30-2 sets)
  3. Plank (40 sec-2 sets)

Day 6

Yoga and rest day

Day 7 10-Day Exercise Plan for Women

Do 15 minutes on a bicycle or run. Cool down and rehydrate. Then do the following exercises:

  1. Squats (Rep 30-2 sets)
  2. Crunches (Rep 30-2 sets)
  3. Push-ups (Rep 30-2 sets)

Day 8

Do 20 minutes of aerobic activity. Run for 20 minutes. Cool down and rehydrate and rest for 3 minutes. Then do the following exercises:

  1. Jumping-jacks (Rep 30-2 sets)
  2. Crunches (Rep 30-2 sets)
  3. Side plank(40 sec-2 sets)

Day 9

Go on a 30-minute run in your neighborhood or on some other surface terrain (not a treadmill). Cool down and rehydrate and rest for 3 min. Then do the following exercises:

  1. Push-ups (Rep 30-2 sets)
  1. V-ups (Rep 30-2 sets)
  1. Box-jumps (Rep 30-2 sets)

Day 10

Finish your 10 days with 30 minutes on an elliptical machine or on a bike. Cool down and rehydrate and rest for 3 min. Then do the following exercises  . .

  1. Crunches (Rep 30-2 sets)
  2. Plank (40 sec-2 sets)
  3. Squats (Rep 30-2 sets)
  4. Push-ups (Rep 30-2 sets)

Some precautions while doing the above mentioned exercises:

  1. Squats:
  • Stand with feet shoulder width apart, or slightly wider.
  • Bear in mind that squat is a hip movement; lower your hip and not your back.
  • Always keep your knees and feet aligned; never let your knees go beyond your feet line.
  • Don’t let your knees move outwards during the movement. Keep both knees inside.
  • Full squat means you go until thighs are parallel to the floor, beyond this point will jeopardise your knees.

2. Lunges:

  • Always keep knees bent 90 degrees.
  • Never bump your knees on the floor.
  • Don’t widen your step; keep your hips and thighs on the same level.

3. Push Ups:

  • Always keep your hand below your shoulder, or slightly wider.
  • Lower your body till elbow is bent 90 degrees.
  • If it’s too hard, you can always support yourself on the knees instead of the feet.

3. Planks:

  • In both high plank and low plank, you should keep your hands or elbows below your shoulder, or slightly wider.
  • Keep your waistline straight.
  • Keep your feet either at one point together or hip width apart, based on your preference.

5. Crunches:

  • Start position with knees bent and feet flat on the floor.
  • Move up till your shoulder blades are off the ground, never do full sit ups.
  • If your neck hurts, you can always use a towel as a support for your head.
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