12 Week Workout Plan For Females

For the best weight loss, strength gain or booty mass in 12 weeks, check out this home workout plan that rivals anything that is possible in the gym, all in the comfort of your own home. 

 

These workouts are a breeze to follow that you can do together with Adelyn Active's 4 week workout plan 

 

Instructions for the plan:

Perform the circuit in order twice as a beginner and ramp up slowly to five times as you advance, you should rest 90 seconds in the beginning and taper down to 30 seconds as you progress. 

 

Day 1:

20 Lunges
15 Mountain Climbers
25 Crunches
35 Toe Touches 
15 Squats 
25 Second Plank
10 Lying Back Extensions 
10 Knee Raises
5 Press Ups 

Day 2:

20 Lunges
15 Mountain Climbers
25 Crunches
35 Toe Touches 
15 Squats 
25 Second Plank
10 Lying Back Extensions 
10 Knee Raises
5 Press Ups 

Day 3:

10 Lunges
30 Mountain Climbers
25 Crunches
10 Toe Touches 
25 Squats 
25 Second Wall Sit
35 Lying Back Extensions 
20 Knee Raises
10 Press Ups 

Day 4:

15 Lunges
40 Mountain Climbers
30 Crunches
40 Toe Touches 
25 Squats 
40 Second Plank
25 Lying Back Extensions 
15 Knee Raises
15 Press Ups 

Day 5:

25 Lunges
15 Mountain Climbers
20 Crunches
55 Toe Touches 
30 Squats 
60 Second Plank
40 Lying Back Extensions 
30 Knee Raises
25 Press Ups 

Day 6:

REST

Day 7:

REST

Cardio (by week)

20 second sprint, 20 second jog (5x)
25 second sprint, 35 second jog (6x)
35 second sprint, 40 second jog (7x)
40 second sprint, 55 second jog (8x)
55 second sprint, 30 second jog (7x)
60 second sprint, 45 second jog (7x)
60 second sprint, 45 second jog (6x)
65 second sprint, 60 second jog (5x)
70 second sprint, 45 second jog (6x)
75 second sprint, 30 second jog (7x)
80 second sprint, 45 second jog (8x)
100 second sprint, 30 second jog (5x)

Hacks:

  • The more time under tension the better: There will be temptation to mindlessly blast through the entire set without even thinking about rep speed, but the slower your reps the better. As you progress along the plan you should not only aim to do more reps but slower reps as well. This results in more burn per unit of effort, giving you the body you want faster. 
  • Nutrition: The golden rule of weight loss is true: eat less. Yet, it would be a huge mistake to go fasting on such an intense workout plan, your body needs food to perform at its best, neglecting that could set you back and make you rebound even more after an unsustainable diet. 
  • Water: Muscles are 19% stronger when hydrated, 19% is the difference between finishing your workout and getting halfway. Remember, every drop of sweat that comes out is another sip of water you need to drink !
  • Patience: Life happens, you skip a day, you ate too much or you fell sick. There will always be wrenches in the plan, just know that not reaching your goals on time only means that you will reach them maybe a week later and that going off track is not the end of the world. Consistency is key.