Fitness Workout

Full Workout Plan for Women to Lose Weight & Tone Up (4 weeks to a Fit & Feminine Figure)



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Most of us would like to START exercising but we do not know Where or How to start, hence we lose motivation after a month of not seeing results plus boredom. The video will tell you EVERYTHING you need to know in starting a successful Workout Plan, to keep you motivated, and most importantly to achieve your GOALS!

For example how many days should I workout? How long for? How many repetitions and sets should I perform? What time of the day is best to workout? What exercises should I perform to lose weight? How long should I rest in between each set? How hard should I push myself? When will I see results? How important is my food intake?

All these questions will be answered in this video plus more nutritional and motivational tips as we work towards your goal in the next 8 weeks.

I’ve called the 8-week challenge the ‘Fit & Feminine’ workout! Just like most of you, I want to be fit but still feminine looking at the same time (not too muscular eh!)

There are 2 plans for you to choose from:
a) 3-day Workout Plan
b) 5-day Workout Plan

Both workout plans are as below. Please feel free to write them down and go through my ‘Workout With Me’ videos to perform these exercises. You may adjust the days according to what suits you best so long as you stick to exercising for either 3 or 5 days. They can be performed both in the gym or at home.

The 3-day Workout Plan (Suitable for Beginners)

Monday: Cardio + Total Body + Core
Warm Up: 5 — 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
2 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Tuesday: Rest

Wednesday: Cardio + Total Body + Core
Warm up: 5 — 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
2 Abs Workouts: 2-3 sets and 12 — 15 reps each
Cardio: 15 — 20mins higher intense cardio
Cool Down: 5 — 10 minutes total body stretches

Thursday: Rest

Friday: Cardio + Total Body + Core
Warm up: 5 — 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
2 Abs Workouts: 2-3 sets and 12 — 15 reps each
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Saturday: Active Rest
Perform an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc.

Sunday: Complete Rest

The 5-Day Workout Plan

Monday: Cardio + Lower Body + Core
Warm Up: 5 — 10 minutes
4 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Tuesday: Cardio + Upper Body
Warm Up: 5 — 10 minutes
4 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 15 — 20 minutes higher intensity
Cool Down: 5 — 10 minutes total body stretches

Wednesday: Active Rest
Do an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc.

Thursday: Cardio + Lower Body + Core
Warm Up: 5 — 10 minutes
4 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Friday: Cardio + Upper Body + Core
Warm Up: 5 — 10 minutes
4 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 15 — 20 minutes higher intensity
Cool Down: 5 — 10 minutes total body stretches

Saturday: Cardio + Total Body + Core
Warm Up: 5 — 10 minutes
4 Total Body Workouts: 3 sets each, 15 reps
3 Abs Workouts: 3 sets and 12 — 15 reps each
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches

Sunday: Complete Rest because You Deserve It!

Do not skip your warm-ups and cool down. It’s essential to warm up your muscles to avoid cramps and cool down to avoid injuries as well as muscle soreness.

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45 Comments

  1. Hey can someone tell me what is core? I understand the others like total body , upper body etc. but what are the core workouts? and where can I find the warm ups and cool downs? plzz answer

  2. I real like your whole vlogs ,
    I just start workingout in this munth , and I was 80kg and first week I lost 5 kg and now my current weight is 75 …. anyways I want to be like 60 kg cuz I'm bit tol girl .
    amd I always like flowing you vlogs which really helped me a lot .
    THANKS JONNA :)

  3. My fiance bought this Weight loss green store tea for me, and i have tried it for about two -three weeks from now, i lost 5 lbs. I think this is pretty good for me, it suppress my appetite.

  4. Hello Joana! You really inspire me through this video. I just gave birth 7mos ago and i gained so much weight.. from 50kg to 61kg now. I really want to lose weight but in proper exercise. Can you give me a program/vid that i can follow? Like for example.. This video needs to be done on monday.. Then the other one is for tuesday.. Something like that? I hope you get my point. And i'm looking forward for your help. Thank you so much in advance! :)

  5. In the 5 day plan, is it okay to swap exercise and rest days around? Thursdays are a bad day for me to work out for example, so it'd be easier for me to workout Wednesday and rest Thursday etc

  6. This video is definitely amazing! It helps me recall of times when my sister used Fenoboci Diet Plan to get rid of 15 lbs and enjoy being healthy again! Most of us would like to lose fat, however we also require to stay healthy and balanced, and that is what Fenoboci Diet Plan given.

  7. Hi, I've been drinking green tea for like five days and I've been gaining weight. well I've been eating a lot but before i wasn't eating that much. I know I need to go back to eating weight watchers frozen meals because it works for me but it taste bad…how do I make myself eat something that I know is good for me??

  8. Thank you for the tips and plan! I am trying to slowly cut down on sugar and processed foods. However I drink coffee almost every day and I've heard different opinions about the effects on health. I usually drink 1 or 2 cups a day…. Or more if I'm at college… 

  9. Hi ,60kgs after my delivery I am 74kgs i want to lose my body weight not face.i have to lose 12kgs in 3months what i have to do please can u tel me

  10. where are the actual workouts?? In the description I don't get what exact work outs I'm suppose to do !?!?! confusing man oh well i'll just stay fat it's a sign I wasn't suppose to get fit (:

  11. I have watched tons of exercise and dieting videos on here and yours is the only one that made me feel like I can actually accomplish my goals! Thank you so much! 

  12. So, for the 5-day Workout Plan, how should I warm up before the workout? And what kinds of workouts should I do or is it ok to just follow one of your workout videos?

  13. The Shape Phase. The Shape Phase is the second phase of the F4X System. It’s designed specificaIIy to heIp you start buiIding more Iean muscIe whiIe simuItaneousIy Iosing fat.The BuiId Phase. The BuiId Phase is the third, and finaI, phase of the F4X System, and it most IikeIy won’t be for everyone. This phase was designed to maximize your buIk. I’m not even sure if I’II ever utiIize this phase. Iooking Iike ArnoId Schwarzenegger from back in the day is not my personaI goaI. Thanks…

  14. Hi Joanna! I just wanted to tell that you are such an amazing person! You're so motivating! I can't stop workout your workout videos! And your tips are sooooo good!
    Thank You,
    You changed my life! ❤️

  15. By far the best advice video I've seen. Yes it states a lot of things that we already know, but there is just something about the way you speak that is really motivating more than all those other videos. Maybe it's because this is the most realistic video I've seen. ????

  16. i tried the 5min work out on belly fat. after 3 days, i see the result. my apple shape body started to trim down. the remaining problem is my arms (so big) and my bum/hip (same size as my waist). can you give me best exercise for these? mega thanks

  17. Anyone tried the Fenoboci Diet Plan? I have heard some incredible things about it and my cousin lost a lot of weight with Fenoboci Diet Plan (do a search on google). 

  18. So I usually run for 30mins first cause I usually not feel like running afterward and its make me feel great to run first. Am I wrong for doing this? Or can i keep doing this? Thanks!

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