beginner gym workout female

Workout Instructions



  • Perform the exercises in the following order: Single Leg Glute Bridges, Squats, Dumbbell Split Squats and Plank. Move from exercise to exercise.


  • Single Leg Glute Bridge: 40 seconds (20 seconds/side)


  • Squats: 25 seconds


  • Dumbbell Split Squats: 30 seconds (15 seconds/side)


  • Plank: 25 seconds


  • Rest 60 seconds in between exercises and sets.


  • Repeat this workout 3 times.

Download Timer

You can import this timer if you have an iPhone and the Seconds Pro App