The Female Training Bible

Fitness can be an intimidating endeavor. We want to help you overcome your fears. Here's all you need to know about weight training, nutrition, cardio, and supplements so you can walk into the gym and rock it

DAY 1

•  Foam Roll
•  Box Jumps
  20 reps (break up into as many sets and reps as necessary)
•  One-Leg Barbell Squat
  5 sets of 5 reps
•  Barbell Hip Thrust
  3 sets of 8-12 reps
•  Lying Leg Curl
  3 sets of 8-12 reps
•  Calf Press
  3 sets of 8-12 reps
•  HIIT Cardio
  20 minutes

DAY 2, DAY 3, DAY 4, DAY 5... + WEEKS