When you are new to fitness, it is completely natural to feel confused and to not know what to do. Keep in mind that almost every accomplished athlete once felt that way. But you don’t have to feel that way for long anymore. In this article, we will show you an example of a fitness regime that you can follow for 12 weeks to get you started on your climb to fitness.
This particular workout is called a 12 Week Fitness Plan. This means that for 12 weeks, or 3 months, you will follow a set of workouts that gradually get more challenging. You can choose to not follow this plan, but if you do, we can guarantee that you’ll feel better and stronger after 12 weeks, and you’ll even improve your overall appearance and vibe. A lot of people tried and succeeded with the 12 week fitness plan. Not all of these workouts are the same for all people, but rarely does a 12 week fitness plan fail to help people.
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12 Week Fitness Plan for Women
Before we start, keep in mind that this particular fitness plan is not only for men, but also for women who want to become physically fit. This is because the plan is designed to promote both muscle development and cardiovascular fitness, which is beneficial for both sexes.
12 Week Fitness Plan for Beginners and Women
Before you start your 12 week fitness plan, it is important to make sure that you are ready for a change in lifestyle, and even diet. There are several ways to prepare for a 12 week fitness plan. For one, you can prepare by slowly changing your diet from your current typical diet and training habits to a healthier diet. This may be easier for some, but for others it is more difficult and takes time. Another way to prepare for the 12 week fitness plan would be to make sure that you are ready mentally and physically. This includes weighing yourself before starting, making sure you have the appropriate equipment, getting used to the new routine, finding a gym or place where you can do your workouts at home efficiently, etc.
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Weeks 1-6: Total Body Circuit Workout
Circuit training is a mixture of six or more exercises performed with short rest intervals in between for a predetermined number of repetitions or time. The goal of circuit training is to provide a constant workload, with the option of increasing or decreasing the difficulty level by using lighter or heavier weights, respectively. The circuit component of circuit training may be aerobic in nature, primarily focusing on endurance and cardio-respiratory fitness. Alternatively, it may be designed to maximize strength and muscular endurance through heavy resistance training. Circuit training is typically performed with light to moderate intensity for low-to-moderate repetitions for a short duration (typically 1–5 minutes).
For the first 3 weeks of your total body circuit training, your exercises will aim to strengthen your lungs, endurance, stamina, and it will also act as a introductory introduction to strength-training. The exercises you need to do for these 3 weeks are high knees, jumping jacks, running in place, squats, and lunges. Do 3 sets of 10 reps of each exercise.
For weeks 4-9, your circuit training will involve other exercises than the ones that you did on the previous 3 weeks. This part of your circuit training aims to improve the strength and endurance of your lower and upper body. The exercises involved in these 3 weeks are burpees, squats, push-ups, jump lunges and lunges with a twist. Do 3-4 sets of 10 reps of each exercise.
Weeks 7-12: Upper/Lower Split with Increased Intensity
For the remaining 6 weeks, you will have to do a Split Workout. this type of workout is one where you separate your upper body and lower body workouts into separate training days. The goal of this workout is to strengthen both your upper and lower body. The reason why the upper and lower body workouts are split from each other is in order to prevent overuse of joints and muscles.
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Workout 1: Upper Body
On the floor:
Position your knees so that your hips are parallel to the ground and your back is not arched. Lean forward with your hands in line with your shoulders once you’ve stabilized. Perform ten pushups, or as many as you can in two minutes, including pauses. Variations include using wider arm placements to target a different section of the chest or keeping your elbows at your sides to activate the triceps.
(2.5 minutes) On the wall:
If you find floor pushups too difficult or can’t keep your form, this somewhat less intensive phase of the workout will relieve pressure on your wrists and make this exercise a bit easier. As you practice pushups against the wall, stand with your toes about six inches from the wall and make sure your shoulders are in line with your hands.
With just two moves, you may challenge those difficult-to-reach muscles.
Dips in the triceps (2.5 minutes):
Sitting on a bench or chair, place your hands about shoulder-width apart on either side of your hips. While keeping your legs stretched in front of you, slide your glutes off the front of the bench. While maintaining your core engaged, bend your arms at the elbows and drop your buttocks toward the floor. Straighten and repeat 10-12 times more.
Pulldowns of the triceps (2.5 minutes):
Grip each handle of a cable tower in your gym. As you stand erect with your palms facing upward and shoulder-width spacing between them, keep your core engaged and your centre of your body straight. Keep your elbows close together and your arms bent. Return to the beginning position by straightening your arms and pushing the handles or bar down toward your thighs.
Activate your shoulder muscles! Use an overhand grip to hold a dumbbell in either hand. Then, while holding your elbows at 90 degrees, raise your hands to shoulder height.
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Push the dumbbells up over your head with control and as straight a line as possible, finishing with your biceps adjacent to your ears. Return to the starting position after pausing. Maintain a neutral spine and engage your core throughout the action.
Did you know that dumbbell rows can help you work your biceps, abs, and shoulders?
Stand with your legs shoulder-width apart and your knees slightly bent, holding a dumbbell in each hand. Then, with the dumbbells outstretched in front of you, bend your torso forward. Pull the dumbbells up toward your waist, lower them, and repeat.
These routines help strengthen your arms by using dumbbells and a biceps curl machine.
Basic dumbbell biceps curls (2.5 minutes):
To perform a hammer curl, stand up straight and select a moderate-to-heavy dumbbell set. Exhale and curl the weights toward your shoulders as you tense your biceps while keeping your elbows against your torso and palms facing you.
Biceps curler (2.5 minutes):
Adjust the seat height to your liking and select a moderate-to-heavy weight. Take hold of the handles and push against the arm pads. Pull your lower arm to your upper arm, hold, then slowly return to the starting position without lowering the weight and repeat.
Workout 2: Lower Body
3 sets of 10-20 repetitions of the box squat
- Squat down until you just touch a bench or box, then return to the starting position.
- Throughout the movement, keep your stomach muscles taut.
- Make sure your knees are parallel to your toes.
Stationary Lunge: three rounds of ten to twenty reps on each side.
- Determine your best lunge stance, then bend the knees until the back knee is practically touching the ground. Then return to the starting point.
- Maintain a straight line with your legs. Your knees should be parallel to your toes.
- Throughout the exercise, keep your stomach muscles firm and your chest high.
- If one leg is stronger than the other, start with the weaker leg and then complete the same number of reps on the stronger leg – even if you think you can do more!
3 rounds of 10-20 repetitions of calf raise
- Stand with your feet hip-to-shoulder apart and your knees relaxed.
- Ascend onto your tiptoes, then slowly descend.
3 rounds of 10-20 reps on the glute bridge
- Lie face up on the floor, with your legs bent and your stomach muscles tense.
- Squeeze your glutes to raise your hips toward the ceiling, then return to the starting position.
- The movement should originate in your glutes, not your lower back.
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Do these 2 workouts in an alternating fashion and you’ll notice that your body is slowly getting stronger and that the exercises are getting easier as time goes by. After 6 weeks of doing these workouts, you’re all done! Check you weight, look in the mirror, observe yourself, and you’ll realize that you’ve come far from when you started.