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12-Week Beginner’s Weightlifting Guide for Women

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Routine

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Core

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Tuckup

Equipment
Sets
--
Reps
--
Rest
--
How to
3 rounds, 30 seconds
Exercise 4 of 9

Plyometric Jump Squat

Equipment
Sets
--
Reps
--
Rest
--
How to
Perform 3 x 30 seconds. Perform this and next two exercises in straight sets. (tap hands inside feet then outside them)
Exercise 5 of 9

12-Week Beginner’s Weightlifting Guide for Women

Equipment
Sets
2
Reps
20
Rest
--
Perform with light weights.
Exercise 7 of 9

Squat Jump

Equipment
Sets
--
Reps
10
Rest
--
How to
Repeat three to five rounds of the exercise below in a row, resting one minute between each round.
Exercise 8 of 9

Reverse Lunge

Equipment
Dumbbells
Sets
--
Reps
15
Rest
--
15 per leg.
Exercise 9 of 9

60 Day Revolution – Step Up

Equipment
Sets
--
Reps
10
Rest
Perform on a bench, 10 per leg.
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