Full Workout Plan for Women to Lose Weight & Tone Up (4 weeks to a Fit & Feminine Figure)

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Most of us would like to START exercising but we do not know Where or How to start, hence we lose motivation after a month of not seeing results plus boredom. The video will tell you EVERYTHING you need to know in starting a successful Workout Plan, to keep you motivated, and most importantly to achieve your GOALS!

For example how many days should I workout? How long for? How many repetitions and sets should I perform? What time of the day is best to workout? What exercises should I perform to lose weight? How long should I rest in between each set? How hard should I push myself? When will I see results? How important is my food intake?

All these questions will be answered in this video plus more nutritional and motivational tips as we work towards your goal in the next 8 weeks.

I’ve called the 8-week challenge the ‘Fit & Feminine’ workout! Just like most of you, I want to be fit but still feminine looking at the same time (not too muscular eh!)

There are 2 plans for you to choose from:
a) 3-day Workout Plan
b) 5-day Workout Plan

Both workout plans are as below. Please feel free to write them down and go through my ‘Workout With Me’ videos to perform these exercises. You may adjust the days according to what suits you best so long as you stick to exercising for either 3 or 5 days. They can be performed both in the gym or at home.

The 3-day Workout Plan (Suitable for Beginners)

Monday: Cardio + Total Body + Core
Warm Up: 5 — 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
2 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Tuesday: Rest

Wednesday: Cardio + Total Body + Core
Warm up: 5 — 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
2 Abs Workouts: 2-3 sets and 12 — 15 reps each
Cardio: 15 — 20mins higher intense cardio
Cool Down: 5 — 10 minutes total body stretches

Thursday: Rest

Friday: Cardio + Total Body + Core
Warm up: 5 — 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
2 Abs Workouts: 2-3 sets and 12 — 15 reps each
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Saturday: Active Rest
Perform an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc.

Sunday: Complete Rest

The 5-Day Workout Plan

Monday: Cardio + Lower Body + Core
Warm Up: 5 — 10 minutes
4 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Tuesday: Cardio + Upper Body
Warm Up: 5 — 10 minutes
4 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 15 — 20 minutes higher intensity
Cool Down: 5 — 10 minutes total body stretches

Wednesday: Active Rest
Do an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc.

Thursday: Cardio + Lower Body + Core
Warm Up: 5 — 10 minutes
4 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Friday: Cardio + Upper Body + Core
Warm Up: 5 — 10 minutes
4 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 15 — 20 minutes higher intensity
Cool Down: 5 — 10 minutes total body stretches

Saturday: Cardio + Total Body + Core
Warm Up: 5 — 10 minutes
4 Total Body Workouts: 3 sets each, 15 reps
3 Abs Workouts: 3 sets and 12 — 15 reps each
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Sunday: Complete Rest because You Deserve It!

Do not skip your warm-ups and cool down. It’s essential to warm up your muscles to avoid cramps and cool down to avoid injuries as well as muscle soreness.

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Go to my website for daily inspiration, printable workouts and to know what I’m up to:

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Comments

Marcus jernigan says:

And could I do this before bed??

Jackelyn Rose says:

*There are many hormones involved in fat storage, fat burning, and appetite
regulation, and each one has a direct affect on the other. When one is out
of balance, it can result in a cascade effect further impeding your fat
burning ability.*

Tika Moo says:

I had to immediately subscribe to you because we have the same name <3 im
fairly sickly from past anorexia and tampering with deficient diets and I
want desperately to be in shape

layla allen says:

with the 5 day workout plan, are all the workouts available on your videos
and also can i split the workout into different parts of my day or does it
have to be all in one to achieve weight loss results?

Dessi Delany says:

The only problem I have with her workout plan is that I was told you should
take a day in between to rest your muscles. Like, I go to the gym almost
about every day. One day I focus on legs, the next day I focus on arms so
my legs get a chance to rest and visa-versa… am I wrong?

red Heart says:

what do you mean by moderate intensity and higher intense cardio? con you
give me examples?

Miranda Murders Fat says:

Helpful advice. I just started my weight loss journey and vloging it here
on youtube. 

Marcus jernigan says:

Could I add to other of your videos to this work out plan. I wanted to the
decrease In my waist line and the one that helps me lose my love handles.

kevin OPfitness says:

I approve of eating natural and working towards a healthier lifestyle.
Everyone can do it! But only do what YOU truly want. Not because you feel
pressured by friends or family to lose weight, do it because it’s what you
want. 

Jay D says:

Practice taekwondo with me!!!!!! Ir beautiful

Pulido Girls says:

the five minutes a day workout



Ianta Tash says:

Awesome tips! 

si ledak says:

halo joanna.. i’m obes girl.. i’m 163 cm but i had 78 kg.. i had tried lot
of exercises method before,, but seems like all of that are too extream for
me.. after i saw few videos of u.. i found it very usefull. but i still
wanna ask, its it ok to juz doing simple workout coz i’m a beginner. n i
dont wanna my body shocked trough all the hard worouts.. byw,, i will try
my best to work it.. thank u so much.. wish me luck to loose my weight..
these weight problems truly make me down… 

Hiiro Takako says:

+Joanna Soh
Hi Joanna! I’m new to your channel and it looks great! you have good
communication skills ;) So I was just wondering…
I heard that contrary to popular belief, you don’t actually lose much
weight while working out; you lose it while you are resting and your body
is consuming calories to repair damaged microfibers in the muscles. Is this
true?

doorsepaas says:

Hey Joanna! I have been going to the gym for about a month and also lost
some weight. But I had no definite workout plan to follow until this
day. THANK YOU SO MUCH for giving us this workout plan. It’s what exactly
I’ve been looking for! My body type 8 too! Now, I’m about average so I have
to loose some fat.

And I have decided to follow your 5 day workout plan…but I have a
question few questions…

a. Can I do more than 4 lower body exercises? (because my thighs and bums
are fat I and I really want to tone them fast!)

b. You have mentioned abs exercises on all days? :o (I don’t want to get
six packs.)
lol

c. I just want to look lean and fit. Can you please give me some workout
tips?

(please answer my questions!!!!!) Love your videos!

arlyn reyes says:

Hi joana. I’m planning to do the 5 days workout. Please help me what are
the best lower body workouts and cardio workouts? My tummy, arms and thighs
are big. Hope u can help me..thank you..

Beāte Stauvere says:

Joanna, please anserw this question ! :)
I was wondering can you make playlist of your workouts for each day ?
It will be much easier for all ! :)

Pulido Girls says:

the 5 minute daily workout

Moyo Onikan says:

Hi Joanna! First of all let me just say I love your channel and your videos
so much I got all my friends to subscribe!! Your squat challenge really
helped me so thank you! My question is do you have your workouts on your
channel?
Thank you!

shiela gaces says:

Do you make these costly mistakes in your diet? Go and google Fat Blast
Furnace to find out.

shiela gaces says:

Do you make these costly mistakes in your diet? Go and google Fat Blast
Furnace to find out.

Enrique Carpio says:

where the hell is the work out routine?

Laurice Llona says:

Thanks Joanna! This is so informative :) love lots!!

Selah Seaver says:

She looks like lilo from lilo and stitch! :D

Hannah hamdan says:

I love you so much joanna thank you ❤️

Kailey Ann says:

hi Joanna! its currently July right now and I have wanted to lose weight
ever since I figured out how much I weighed..
I hate the fat on my stomach and thighs. I always slack off and I never do
work out. I have already waisted a month and I need help! ummer is almost
over and school starts in a month and I just want to change.
is there any way to lose some weight in 4 weeks rather than 8?

GetFitFitness says:

hi! on the part where you put like: 3 leg workouts, 2-3 sets 12-15 reps do
you mean like a leg MOVE or like a full workout video multiple times?? :)
thxs

Kayla Yamanashii Miiou Stewart says:

Thank you, so much! 

Dessi Delany says:

She sounds like she has a dual accent.. I could be wrong. Either way, it’s
gorgeous.

Anastazia Stieglitz says:

sorry, but you give no sample of work out….

5StarLibra says:

so if i wanna workout out in the morning….do i eat first or after i
workout.
cause i been wondering this for a long time.

Ale Bieber says:

I’m going to try it! Just subbed! Thank you! 

preety says:

Hi Joanna
I am new to these work outs n i wanna loose fat from my lower portion
U hv told us that v should not do wrkout of upperbody on daily basis
I hve to do workout of upper n lower alternatively but i want to
concentrate on lower portion.
Please suggest me.

puspaloshni pusphparajoo says:

Thanks for the videos joanna. its really inspiring me. I have started to do
workout 6th and im still doing it. and i also will follow ur full workout
plan. hope to make some changes and l will let u know the new me. thank you
:)

Watt bowie says:

yeah i am in~ i hope to wear the Korea pop style clothes can show my flat
tummy~~~~

Teepa2010 says:

Joanna, thanks for the amazing video. I started working out about a month
and a half ago and lost 5 lbs. I am also counting my calories. At first, I
kept on eating around 1200 calories a day and recently (last 10 days), I
have been eating around 1000 calories only but I have not been able to
loose my weight any further. My Basal Metabolic Index is around 1250.
Should I still be eating around 1200 calories a day? Will I be able to
loose weight in that way? My target is to loose 10 lbs more. Thank you.

Randall White says:

Yes Dessi, you are wrong..only because you are an idiot. It’s not spelled
“visa”, nor is it pronounced that way. It’s a Latin phrase that means “the
other way around; spelled “Vice Versa”. Hope this helps, you illiterate
fuck!

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