LYFTA

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Female Home workout for losing weight and be in shape

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Advanced
Level
55 days per week
Frequency
Build Muscle
Goals
Cutting
Goals
Each training session is designed to be efficient, taking just 45 minutes max, and we recommend working out 4 days a week—ideally following a pattern of 2 days on, 1 day off, then 2 days on followed by 2 days off. This structure allows for optimal recovery while keeping you on track to achieve your fitness goals! and stretch day you can do every rest days to faster recovery and enjoying light workout
Join us on this journey to unlock your potential, boost your confidence, and achieve the body you’ve always desired—all from the convenience of your home. Let’s get started and make every rep count as you work towards that stunning shape!
Day 1 : Cardio
High Knee Skips
High Knee Skips

1 sets

Mountain Climber (female)
Mountain Climber (female)

1 sets

High Knee Squat
High Knee Squat

1 sets - 20 reps

Inchworm to Cobra
Inchworm to Cobra

1 sets - 8 reps

Side Step Diagonal Reaches
Side Step Diagonal Reaches

1 sets

Kneeling Push up to Child Pose
Kneeling Push up to Child Pose

2 sets

Wide Plank Side Tap
Wide Plank Side Tap

1 sets - 16 reps

Shoulder Tap
Shoulder Tap

1 sets - 18 reps

Superman Row (female)
Superman Row (female)

2 sets - 6-12 reps

Seated In Out Leg Raise on Floor
Seated In Out Leg Raise on Floor

1 sets - 15 reps

Crunch
Crunch

1 sets - 16 reps

Lying 90 Degrees Leg Tap Crunch
Lying 90 Degrees Leg Tap Crunch

2 sets - 12-16 reps

Front Plank
Front Plank

1 sets

Burpee
Burpee

1 sets - 10 reps

Jumping Jack
Jumping Jack

1 sets

Seated Knee Flexor Stretch
Seated Knee Flexor Stretch

1 sets

Lat Stretch with Chair
Lat Stretch with Chair

1 sets

Pigeon Hip Stretch
Pigeon Hip Stretch

1 sets

day 2 : Lower body (Glutes & Hamstrings)
Hip And Knee Flexion Squatting Stretch
Hip And Knee Flexion Squatting Stretch

1 sets

Side to Side Leg Swings
Side to Side Leg Swings

1 sets

Hip Extension Stretch
Hip Extension Stretch

1 sets - 15-24 reps

Elevated Single Leg Hip Thrust (female)
Elevated Single Leg Hip Thrust (female)

3 sets - 8-12 reps

Step-up
Step-up

3 sets - 8-15 reps

Resistance Band Lateral Step and Squat (female)
Resistance Band Lateral Step and Squat (female)

3 sets - 6-16 reps

Resistance Band Clam (female)
Resistance Band Clam (female)

3 sets - 10-25 reps

Resistance Band One Leg Kickback
Resistance Band One Leg Kickback

3 sets - 12-25 reps

Barbell Resistance Band Hip Thrust
Barbell Resistance Band Hip Thrust

3 sets

Kettlebell Dumbbell Sumo Squat off Stepbox
Kettlebell Dumbbell Sumo Squat off Stepbox

3 sets

Lying Frog Kick (female)
Lying Frog Kick (female)

3 sets - 10-30 reps

Half Pigeon Hip Stretch (female)
Half Pigeon Hip Stretch (female)

1 sets

Day 3 : light upper body and cardio
Alternate Punching
Alternate Punching

1 sets - 16 reps

Kneeling Cobra Push-up
Kneeling Cobra Push-up

3 sets - 8-15 reps

Lying Prone W to Y
Lying Prone W to Y

2 sets - 15 reps

Bottle Weighted Lateral Raise (female)
Bottle Weighted Lateral Raise (female)

2 sets - 10-15 reps

Bodyweight Reverse Lunge High Knee
Bodyweight Reverse Lunge High Knee

1 sets - 18 reps

Front Plank with Arm and Leg Lift
Front Plank with Arm and Leg Lift

1 sets - 16 reps

Place Jog
Place Jog

1 sets

Mountain Climber (female)
Mountain Climber (female)

1 sets

Weighted Floor Crunch Feet on Bench
Weighted Floor Crunch Feet on Bench

2 sets

Seated Leg Raise
Seated Leg Raise

2 sets - 15 reps

Crunch
Crunch

2 sets

Reverse Crunch
Reverse Crunch

2 sets

High Knee Skips
High Knee Skips

1 sets

Standing Reach Down Hamstring Stretch
Standing Reach Down Hamstring Stretch

1 sets

Cobra Yoga Pose
Cobra Yoga Pose

1 sets

Day 4 : Back and sholders
Side Lying Knee Circle Kick
Side Lying Knee Circle Kick

1 sets - 6 reps

Squat mobility Complex
Squat mobility Complex

1 sets - 12 reps

Bottle Weighted Lateral Raise (female)
Bottle Weighted Lateral Raise (female)

3 sets

Barbell Seated Overhead Press
Barbell Seated Overhead Press

3 sets

Bridge Hip Abduction
Bridge Hip Abduction

2 sets - 12-15 reps

Superman Row (female)
Superman Row (female)

2 sets - 8-10 reps

Sumo Deadlift
Sumo Deadlift

4 sets - 8-18 reps

Barbell Bent Over Row
Barbell Bent Over Row

4 sets - 8-12 reps

Hangback Bar Stretch
Hangback Bar Stretch

1 sets

Day 5 : Cardio
Jump Rope
Jump Rope

1 sets

Glute Bridge One Leg on Bench
Glute Bridge One Leg on Bench

2 sets - 8-18 reps

Jumping Jack
Jumping Jack

1 sets

High Knee Skips
High Knee Skips

1 sets

Superman Row with Towel
Superman Row with Towel

2 sets - 10-12 reps

Burpee
Burpee

1 sets - 10 reps

Kneeling Push up to Child Pose
Kneeling Push up to Child Pose

1 sets - 10 reps

High Knee Squat
High Knee Squat

1 sets - 12 reps

Lying Straight Leg Reverse Crunch
Lying Straight Leg Reverse Crunch

1 sets - 12 reps

V-up
V-up

2 sets - 12-15 reps

Bycicle Twisting Crunch
Bycicle Twisting Crunch

1 sets - 12 reps

Skater
Skater

1 sets

Mountain Climber (female)
Mountain Climber (female)

1 sets

Resistance Band Squat Jump (female)
Resistance Band Squat Jump (female)

1 sets

Kneeling Hip Flexor Stretch
Kneeling Hip Flexor Stretch

1 sets

Seated Groin Stretch
Seated Groin Stretch

1 sets

Seated Knee Flexor Stretch
Seated Knee Flexor Stretch

2 sets

Back Stretch
Back Stretch

1 sets

Workouts in program

Day 1 : Cardio

Day 1 : Cardio

18 Exercises

day 2 : Lower body (Glutes & Hamstrings)

day 2 : Lower body (Glutes & Hamstrings)

12 Exercises

Day 3 : light upper body and cardio

Day 3 : light upper body and cardio

15 Exercises

Day 4 : Back and sholders

Day 4 : Back and sholders

9 Exercises

Day 5 : Cardio

Day 5 : Cardio

18 Exercises

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