{"id":2810,"date":"2020-04-30T20:16:14","date_gmt":"2020-04-30T20:16:14","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=2810"},"modified":"2022-04-12T17:50:34","modified_gmt":"2022-04-12T17:50:34","slug":"workout-plans-for-women","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/workout-plans-for-women\/","title":{"rendered":"Workout Plans for Women You Can Start Today!"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Looking for good workout plans for women? It can be hard to find <em>any<\/em> workout plan when you're also juggling work, life, and family commitments! <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Luckily, you can build strength and lose weight without spending hours working out.<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the best ways to achieve this is through full-body exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With home, work, and family responsibilities, finding time to exercise is often pushed to the back burner,\u00a0<\/span><span style=\"font-weight: 400;\">especially now with the closure of most gyms and fitness centers.<\/span><\/p>\n<p><strong>However, it is still important to maintain a healthy lifestyle. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Full-body workout plans for women allow you to achieve your fitness goals. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if you are at home, these exercises can be done without bulky gym equipment.\u00a0<\/span><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/dNqgc85a3qs?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"color: #f83371;\">Benefits of Full-Body Workout Plans for Women<\/h2>\n<h3 style=\"color: #3c9990;\"><strong>Target Major Muscles Groups More Frequently<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Full-body exercises are great for a number of reasons. <\/span><\/p>\n<p><strong>They enable you to have killer workouts that target all of your major muscle groups!\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">When you perform full-body workouts you can work on every major muscle group in a single session instead of isolating your muscle groups to one day a week. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, instead of spending one day on just back and biceps, you can exercise your chest, core, and lower body with one structured full-body workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can incorporate full-body workouts two to three times a week. <\/span><span style=\"font-weight: 400;\">This means that you can train all of your muscles more frequently. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0872-x\" target=\"_blank\" rel=\"noopener noreferrer\">increasing the frequency<\/a> of exercising each muscle group can lead to bigger strength gains as compared to isolating muscle groups and targeting them once a week<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3 style=\"color: #3c9990;\"><strong>Improved Recovery Between Workouts<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Not only will full-body workouts build muscle, but they will also allow you to go into your next workout without being extremely sore. <\/span><\/p>\n<p><strong>This is because you aren\u2019t doing numerous reps on one muscle group. This, in turn, will allow for better recovery.\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Full-body workouts also give you the most bang for your buck in regards to muscle synthesis following a workout. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">By doing a workout every other day or every two days, you are giving your body enough time to recover before the next full-body workout. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, by not allowing too much time between targeting each muscle group, you are able to hit the best window for when <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0640-8\" target=\"_blank\" rel=\"noopener noreferrer\">muscle growth is at its highest potential<\/a>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This, in turn, will increase lean muscle mass and decrease body fat percentage.\u00a0<\/span><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/0bo4Hv1s5XU?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Full-Body Exercises Help Avoid Overtraining<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">By utilizing full-body exercises you can avoid overtraining specific muscle groups. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you specifically focus on legs one day, there is a higher risk of overtraining as you try to cram all of your leg work into one day.\u00a0<\/span><\/p>\n<p><strong>However, by doing three workouts a week that incorporate full-body exercises, you can focus on all muscle groups simultaneously during these workouts. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">By repeating this three times weekly, you will still get in the desired weekly sets and reps without causing excessive muscle damage.<\/span><\/p>\n<h3 style=\"color: #3c9990;\"><strong>Improve Health and Decrease Risk of Chronic Disease<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to weight loss and muscle gain, engaging in full-body exercises will also improve your overall health and reduce your risk of chronic diseases. <\/span><\/p>\n<p><strong>This will keep you living a high quality of life to spend with your family and loved ones.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">For example, exercise has been shown to decrease the risk for development of chronic diseases such as <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2992225\/\" target=\"_blank\" rel=\"noopener noreferrer\">diabetes<\/a>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise also aids in fat loss and <a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/414385\" target=\"_blank\" rel=\"noopener noreferrer\">overall weight loss as well<\/a>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">By just decreasing your potential for obesity you can avoid the development of numerous chronic diseases, ranging from cardiovascular disease osteoarthritis, and even certain cancers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Full body strength training will reduce your risk for injury as well, not just while you\u2019re working out, but also in day to day activities. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will allow you to live independently as you age.\u00a0<\/span><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/ZSqgOVb6GI0?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"color: #f83371;\">Women's Workout Plan Weekly Schedule<\/h2>\n<p><span style=\"font-weight: 400;\">For the beginner, you can first try to do the total body workout twice a week. <\/span><span style=\"font-weight: 400;\">As you progress, you can try to add a third day. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also add a <a href=\"https:\/\/fitmotherproject.com\/cardio-at-home-3-workout-ideas-to-get-you-through-lockdown\/\" target=\"_blank\" rel=\"noopener noreferrer\">cardio workout<\/a> once a week, and a lower intensity <a href=\"https:\/\/fitmotherproject.com\/quick-workout-for-busy-moms\/\" target=\"_blank\" rel=\"noopener noreferrer\">stretching and balance workout<\/a> on another day to maintain your overall fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, for example, each week in this women\u2019s\u00a0 workout plan would look something like this:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Monday<\/strong>: Full-body workout<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Tuesday<\/strong>: Rest<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Wednesday<\/strong>: <a href=\"https:\/\/fitmotherproject.com\/hiit-workouts-for-women\/\" target=\"_blank\" rel=\"noopener noreferrer\">HIIT workout<\/a> or endurance cardio workout<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Thursday<\/strong>: Stretching\/balance workout<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Friday<\/strong>: Rest<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Saturday<\/strong>: Full-body workout<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Sunday<\/strong>: Rest<\/span><\/li>\n<\/ul>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/QGoarm15DxY?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"color: #f83371;\">Full-Body Strength Workout Plan<\/h2>\n<p><span style=\"font-weight: 400;\">For each of these exercises, perform three sets of 10-12 reps. Take one to two minutes of rest between each set.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do all of these exercises with just your body weight. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you have a set of dumbbells or resistance bands these can be added to challenge yourself with these workouts.<\/span><\/p>\n<p><b>Jump Squats<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Squat down until your thighs are parallel to the ground. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Make sure you drive through your heels and don\u2019t allow your knees to track over your toes. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">You can clasp your hands in front of you or hold them out parallel to the ground. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">As you come up, jump up about six inches off the ground, then land with your knees slightly bent.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a great exercise to work your glutes, hamstrings, and quads. Also, in order to maintain good form, you will be engaging your abdominal and core muscles as well.\u00a0<\/span><\/p>\n<p><b>Push-Ups<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Start <\/span><span style=\"font-weight: 400;\">on your hands and knees, with your hands about shoulder-width apart. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Extend the legs straight, resting on your toes. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Make sure your hands are directly under the shoulders. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Contract your abs and keep your body in a straight line from the top of your head to your heels. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bend your elbows and lower your body until your chest is near the floor.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Make sure that your hips do not sag. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Push into the floor to push yourself back to the top. <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you need to start on your knees at first, that\u2019s fine! Gradually you will gain strength and progress to a full push-up. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find your hips sagging or are unable to maintain form, drop to your knees!<\/span><\/p>\n<p><b>Shoulder Press<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Use a set of dumbbells (or soup cans or similar objects) to perform this exercise.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Hold the dumbbells at shoulder-level. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Press overhead until your arms are fully extended. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring your arms back to shoulder-height.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can use resistance bands to do this exercise as well. <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Stand on top of the resistance band with feet hip-width apart. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hold the handles with an overhand grip with your arms at shoulder-level. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Then press the handles overhead until your arms are fully extended. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Then bring your arms back to shoulder-height.\u00a0<\/span><\/li>\n<\/ul>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/0SIF7nlBpSs?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><b>Lunges<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Step your right foot forward and keep your left foot back behind you. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bend your right knee to lower the body towards the floor. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep your right knee behind your toes and be sure to lower straight down rather than forward. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Engage your abs as you push through the front heel and back to starting position. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Then alternate with the left leg. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">That is one rep.<\/span><\/li>\n<\/ul>\n<p><b>Bicep Curls<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you have dumbbells available, bicep curls are a great way to shape your arms. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But even if you don\u2019t have weights, you can do bicep curls! <\/span><span style=\"font-weight: 400;\">Again, use a couple of soup cans or any object that you can grasp and curl.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or, you can do these with resistance bands!<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart with a tube resistance band under your feet so that you can grab the handles at both ends.\u00a0 <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Grab the handles with an underhand grip, then curl the band to about chin height with your arms bent into a curl and elbows pointing to the floor. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring the band back down to the starting position slowly and controlled.<\/span><\/li>\n<\/ul>\n<p><b>Tricep Dips on Floor<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Sit on the floor with your knees bent and feet in front of you. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Place your palms on the floor behind you. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Your hands should be underneath your shoulders, with your fingers facing toward your body. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Extend your arms to lift your butt, then bend your elbows to lower yourself back down without bringing your butt completely to the ground. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">That's one rep.<\/span><\/li>\n<\/ul>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/F6y_HS3pSQk?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"color: #f83371;\">HIIT Workout Plan<\/h2>\n<p><span style=\"font-weight: 400;\">Workout plans for women should also incorporate cardio at least once a week. <\/span><\/p>\n<p><strong>This is essential to improve your cardiovascular fitness. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">In addition, you will burn calories and drop pounds by adding in some high-intensity cardio to your workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This HIIT workout below should be done as a circuit. Perform each exercise for 30 seconds, then take 30 seconds of rest. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">After this short rest period, jump right into the next exercise. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You need to minimize the rest periods in order to see big fitness gains in a short period of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with a five minute light warm-up. This could include some jumping jacks, jogging in place, or stair runs.<\/span><\/p>\n<h3 style=\"color: #3c9990;\"><strong>Main Circuit<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">30 seconds on, 30 seconds rest<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Alternating Jump Lunges<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Start in a split stance position with your hands on your hips and your knees bent at a 90-degree angle with your right leg forward. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lower your left knee while bringing your right thigh parallel to the floor in a lunge position. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Push off the ground, jump and switch the position of your legs while in mid-air, landing into the lunge position with the left leg forward. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat, switching legs on each jump.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><strong>High Knees<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Stand upright and place your feet hip-width apart. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Place your hands near your waist with your palms down. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Drive your right knee up to meet your right hand, then bring the same leg back to the ground and immediately bring the left knee up to meet your left hand. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Continue to alternate knees with a hopping motion, staying on the balls of your feet.<\/span><\/li>\n<\/ul>\n<p><b>Mountain Climbers<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Start in a push-up position. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring your right knee forward under your chest, then return the leg back. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Switch legs, bringing the left knee forward.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep switching legs and pick up the pace until it feels a little like running in place in a plank position.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><strong>Plank Side to Side Hops<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Start in a high plank position with your wrists below your shoulders.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep your feet together and jump them up and to the outside of your right hand. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Then, extend your legs and jump back to the original plank position. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Next, jump the feet up and to the outside of your left hand and back to plank again. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Continue alternating sides for the entire 30 seconds as quickly as you can.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><strong>Burpees with Push-Up<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Squat down and place your hands on the floor, shoulder-width apart. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Kick your legs straight out behind you into a high plank with your hands underneath your shoulders.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bend your elbows to lower your chest to the floor, then straighten them to do a push-up. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">At the top of the push up jump your feet toward your hands into a squat. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Jump straight up into the air, reaching your arms overhead. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">After you complete this circuit, rest for a full minute and a half, then repeat two more times.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cool down for five minutes to get your heart rate back down after completing this awesome high-intensity workout. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Altogether, with the warm-up and cool down, you will have completed an amazing cardiovascular and resistance workout in under 35 minutes.<\/span><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/sXI3k1jVWhg?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"color: #f83371;\">Stretching\/Yoga Workout Plan<\/h2>\n<p><span style=\"font-weight: 400;\">Too often women get caught up in muscle building and cardio, that they forget the importance of balance and flexibility in their workout plan. <\/span><\/p>\n<p><strong>Even a <a href=\"https:\/\/fitmotherproject.com\/weight-loss-workouts-for-women-over-40\/\" target=\"_blank\" rel=\"noopener noreferrer\">workout plan focused on weight loss<\/a> needs at least one day dedicated to stretching and balance exercises. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Although these exercises don\u2019t actively burn a ton of calories, these types of yoga workouts should be a part of every woman\u2019s workout plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching and balance workouts help to maintain flexibility and range of motion in your joints and decrease the risk of injury. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, balance exercises will help strengthen your core, which will improve your strength and cardio workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching and balance exercises <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\" target=\"_blank\" rel=\"noopener noreferrer\">can also help decrease stress and improve sleep<\/a>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Proper sleep and recovery are necessary to keep your body healthy and immune system functioning at the highest level<\/span><\/p>\n<h3 style=\"color: #3c9990;\"><strong>Stretching and Balance Workout<\/strong><\/h3>\n<p><strong>Full Body Roll<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Stand and reach your arms towards the sky. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Then relax your arms and roll your spine down. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Let your arms relax towards the floor. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep your knees bent to protect your back. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hold for 5-15 seconds then slowly roll back up and repeat three times.<\/span><\/li>\n<\/ul>\n<p><strong>Neck and Shoulder Rolls<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Stand and gently tilt your chin towards your chest and feel a gentle release in the back of your neck. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Then slowly roll your head to the left and hold for 20 seconds. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Then roll your head to the right to stretch and hold for another 20 seconds.<\/span><\/li>\n<\/ul>\n<p><strong>Hamstring and Calf Stretch<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Stand about one foot from a wall and place your hands on the wall at shoulder height. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Take a step back with one leg while pushing into the wall. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep your back straight and press your heels into the floor. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hold for 15-30 seconds. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Step forward and repeat with the other leg. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat the exercise three times on each side.<\/span><\/li>\n<\/ul>\n<p><b>Triangle Pose<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Stand upright and extend your right hand forward. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lower your right hand down onto your shin or ankle. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">You can even place your hand on the floor if you are more flexible. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Reach your left fingertips toward the ceiling. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Turn your head to look up to your left hand. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Stay for five breaths, then repeat the pose with your left leg forward.<\/span><\/li>\n<\/ul>\n<p><strong>Tree Pose<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Stand tall and shift your weight to your left foot. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring your right foot to your inner left thigh. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Press the sole of your right foot firmly into your left leg. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring your hands together in front of you. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Focus your gaze on one point. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Try to hold for 30 seconds and then switch to the other side.<\/span><\/li>\n<\/ul>\n<p><strong>Chair Pose<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Stand with your feet separated hip-distance apart and parallel to one another. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring your arms overhead with your palms facing one another. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep your ears in line with your arms and relax your shoulders. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Exhale and bend your knees as if you are sitting in a chair. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring your thighs as close to parallel with the floor as comfortable. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hold for 30 seconds, taking about five deep breaths.<\/span><\/li>\n<\/ul>\n<p><b>Child\u2019s Pose<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Start on your hands and knees. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring your body to the ground with your stomach between your thighs and your forehead to the floor. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Stretch your arms in front of you with the palms toward the floor. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Stay in this position as long as you like, but for at least five full breaths.<\/span><\/li>\n<\/ul>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/MQpvJvywgb8?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"color: #f83371;\">Burn Calories and Gain Muscle<\/h2>\n<p><span style=\"font-weight: 400;\">By sticking to these workout plans for women and following healthy eating habits, you will burn calories, lose weight, and gain muscle to achieve a strong, toned physique.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Fit Mother Project also offers workout plans for women, f<\/span><span style=\"font-weight: 400;\">rom the free <a href=\"https:\/\/fitmotherproject.com\/get-free-fmjs\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mom 3-Day Weight Loss Jumpstart<\/a> to the more advanced <a href=\"https:\/\/fitmotherproject.com\/fm30x-letter-video\/\" target=\"_blank\" rel=\"noopener noreferrer\">FM30X<\/a>, to our constantly updated <a href=\"https:\/\/www.youtube.com\/channel\/UCK_RW7ahFJx53C5aY0iYqJg\/featured\" target=\"_blank\" rel=\"noopener noreferrer\">YouTube channel<\/a>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">So get started today on your own path to a fitter, healthier you!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth9\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img data-del=\"avatar\" src='https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/09\/Holly-bio-pic.jpg' class='avatar pp-user-avatar avatar-250 photo ' height='250' width='250'\/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Holly Smith, M.D.<\/div>\n        <div class=\"author-job\">B.S. Dietetics, <span>NASM-PES Certified Trainer<\/span><\/div>\n          <div class=\"author-title\"><p>Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/p>\n<\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.<\/p>\n<p>She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.<\/p>\n<p>Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.<\/p>\n<p>Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.<\/p>\n<p>She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fe97878 conversion-banner-wrap sc-container elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe97878\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-73a1f29\" data-id=\"73a1f29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18882 elementor-widget elementor-widget-heading\" data-id=\"ce18882\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56482d3 sc-image elementor-widget elementor-widget-image\" data-id=\"56482d3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&#038;utm_medium=sales_box&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"315\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png\" class=\"attachment-full size-full wp-image-9080\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png 439w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-300x215.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-270x194.png 270w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc3e7e elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"8fc3e7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ce4a3 elementor-widget elementor-widget-html\" data-id=\"37ce4a3\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p><strong>Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n    <div class=\"conversion-banner-inner\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&utm_medium=sales_box&utm_campaign=fm30x\" class=\"conversion-banner-btn\">LEARN MORE ABOUT FM30X \u00bb <\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4675d elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-html\" data-id=\"5e4675d\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p>Our <strong>Fit Mother 30X Program (FM30X)<\/strong> is the answer you\u2019ve been looking for. Inside FM30X, you\u2019ll receive:<\/p>\n    <img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hide-desktop image-center\">\n    <div class=\"conversion-banner-inner inner1\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother 30X Workout (under 90 min\/week) to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"\/fm30x-letter-video-2\/?utm_source=site&utm_medium=sales\" class=\"conversion-banner-btn\">Learn More About FM30X <i class=\"fas fa-chevron-right\"><\/i><i class=\"fas fa-chevron-right\"><\/i><\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n    <div class=\"conversion-banner-inner inner2\">\n        <div class=\"conversion-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hidden-mobile\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b9a471 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b9a471\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-203502c\" data-id=\"203502c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4798a9d elementor-widget elementor-widget-template\" data-id=\"4798a9d\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"10609\" class=\"elementor elementor-10609\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0990a93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0990a93\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677dd66\" data-id=\"677dd66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a5e8f elementor-widget elementor-widget-heading\" data-id=\"41a5e8f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. <br>You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e581fd elementor-widget elementor-widget-text-editor\" data-id=\"1e581fd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Women 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e195e8 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2e195e8\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ef3dca elementor-widget elementor-widget-image\" data-id=\"0ef3dca\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"516\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png\" class=\"attachment-large size-large wp-image-10629\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-300x151.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-768x387.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1536x774.png 1536w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-370x186.png 370w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1.png 1886w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab911b8 elementor-widget elementor-widget-text-editor\" data-id=\"ab911b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d46935 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3d46935\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e2694d elementor-align-center elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"3e2694d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de03e63 elementor-widget elementor-widget-text-editor\" data-id=\"de03e63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results & health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on workout plans for women.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/exercise\/'><span>exercise<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/tutorials\/'><span>tutorials<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/workouts\/'><span>workouts<\/span><\/a><\/div><p>It can be hard to find workout plans for women when you&#8217;re juggling work, life, and family, but you can get in shape without spending hours working out!<\/p>\n","protected":false},"author":9,"featured_media":2829,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,29,9,3259],"tags":[3660,3777,3275],"class_list":["post-2810","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-exercise","category-weight-loss","category-womens-health","tag-exercise","tag-tutorials","tag-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v26.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Workout Plans for Women You Can Start Today! 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