15-Week Bodyweight Shape-Up for Women
No gym? No problem. Burn fat and sculpt your body at home using nothing but your bodyweight.
Beginner
Lose Fat
3 days/week
Home
For Women
15 Weeks
Description
Short on time or don’t have access to a gym? You can still build a strong, lean, confident body right from your living room. This program is designed specifically for women who want to burn fat, tighten up, and improve overall fitness using nothing but bodyweight movements.
You’ll train three days per week with simple but highly effective exercises that target your full body. The workouts focus on building strength, improving endurance, and boosting your metabolism so you continue burning calories even after the session is over. As the weeks go on, your body adapts and the movements start to feel smoother, stronger, and more controlled.
Workout Plan
1
2
3
4
5
| Set | Reps | Weight |
|---|---|---|
| 1 | 10 | - |
| 2 | 10 | - |
| 3 | 10 | - |
| 4 | 10 | - |
| 5 | 10 | - |
| 6 | 10 | - |
Notes:
Do 3–6 sets, each set 10–15 reps.
6
Workout B
1
| Set | Reps | Weight |
|---|---|---|
| 1 | 10 | - |
| 2 | 10 | - |
| 3 | 10 | - |
| 4 | 10 | - |
| 5 | 10 | - |
| 6 | 10 | - |
Notes:
Do 3–6 sets, each set 10–15 times.
2
Decline Push-Up
| Set | Reps | Weight |
|---|---|---|
| 1 | 10 | - |
| 2 | 10 | - |
| 3 | 10 | - |
| 4 | 10 | - |
| 5 | 10 | - |
| 6 | 10 | - |
Notes:
Do 3–6 sets, each set 10–15 times.
3
4
5
