Need help with workout plan

[FrancineC]

Hello everyone I am a female, I weight 124 I am 5-4' I eat somewhat healthy, stopped eating sweets at least for now that I just started working out and will stop eating breads and stuff like that.

I would like for you guys to rate my work out plan, please feel free to add anything that you think it is missing.

I want to grow muscle on my glutes, thights, and I want to have toned abs and arms. I am working out at home, and want to start kickboxing, would like to do it at least 1 a week or twice.

I will be doing a cardio exercise pretty much every day for at least 20 minutes. Like jumping a rope, running, walking, or hula hooping.

Monday wednesday friday is what I have in mind to work my muscles.(full body work out three days a week)

5 Minutes jumping rope warm up


3 sets of 12 rep squads holding a medicine ball and with a swiss ball


3 sets of 12 rep Leg Curls with a swiss ball


2 sets of 20 rep crunches and reverse crunches with a swiss ball


3 sets of 12 rep Back extension


3 sets of 12 supine plank


3 sets of 12 dumbbell press on swiss ball

I am still working what other exercises do to for my arms so if you have any ideas let me know.

Thanks for your time reading my thread and thanks for anyone trying to help me out.

Francine Conti

 

[dswithers]

If your goal is to build glutes and quads, I would add some lunges and step ups. Maybe replace the 3rd set of squats and leg curls with one or the other of those on alternate days.

I don't know what you have available for weights, but if you want to build muscle you will need to gradually increase the resistance, so I would recommend purchasing an adjustable dumbbell and/or barbell set. That would give you a lot more options for exercises. You can purchase a basic set for <$100 at most sporting goods stores. I would recommend the solid metal type, they never wear out. A lot of the cement filled vinyl ones will eventually crack and fall apart.

 

[Wellcoach]

not a bad plan but you need to add a pulling exercise to keep yourself balanced.

I would suggest DB 1 arm rows or pull-ups.