🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 186 (from laksa082)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa186.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://skinnyms.com/body-toning-workout-plan-for-beginners/\')), getAhrefsUnparsedNoserviceFromURL(\'https://skinnyms.com/body-toning-workout-plan-for-beginners/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/skinnyms.com\/body-toning-workout-plan-for-beginners\/","crawl_time":1775065732,"first_indexed_time":1523352188,"http_code":200,"src_unparsed":"com,skinnyms!\/body-toning-workout-plan-for-beginners\/ s443","src_root_hash":"16740295615761582786","history_drop_reason":null,"meta_title":"Toning Workout Plan for Female Beginners","meta_descriptions":["Our toning workout plan for female beginners is an ideal way to kickstart or maintain your fitness journey with consistent results!"],"attrs_boilerpipe_text":"Improve your life in more ways than one!\nThis 21-day toning workout plan for female beginners is a great routine to follow if you’re just getting started on your fitness journey! This workout program requires 5 days of strength training and 2 days of rest. If you’re a beginner, this may sound like a lot. However, we break each training day down into a different muscle group. Focusing on one muscle group at a time will ensure that nothing is left behind or pushed too hard, or too fast.\nToo often we pick and choose what we want to focus on. For example, many ladies only like to work\nlegs and abs\n.\nThe problem with this is it will inevitably lead to imbalance, injury and a disproportionate appearance.\nThis toning workout plan for female beginners is designed to help you build muscle strength and lose fat. It includes three days of exercises to target different areas of the body, as well as a cardio workout to help boost your metabolism. Whether you’re new to working out or just need a refresher, this plan is a great way to get started and stay motivated.\nThis program will work for just about anyone because it is completely modifiable. This means that every exercise can be made easier or more difficult, depending on what level you’re at. Strength training is imperative to a well-rounded, healthy lifestyle. In combination with a healthy diet and\nsolid cardio routine\n,\nthis program will transform your body!\nThe Details\nI want you to follow this workout program for a minimum of 3 weeks, but you can always do it for longer. Many toning workout plan for females beginners will allow you to make progress for 6, 8 and even 12 weeks. Don’t be afraid to lift heavier weight than normal! I promise you will see more progress the heavier you lift. Just be sure to always use proper form. If you’re not sure, watch the instructional videos on the next page or ask a knowledgeable friend or trainer to help.\nEach week, I want you to step it up a little bit. You can either lift a little bit heavier, perform a few more reps, or both! For example, start week 1 with 5-10 pounds. Week 2, pick up the 10-15 pound dumbbells. On week 3, try the 15’s or the 20’s. You can do more or less. Another way to step it up is to increase volume (sets\/reps). Add a set or 2 each week and perform extra reps. Whatever you do, make sure you write it down! You should include what exercise you performed, what weight you used, how many sets you did and how many reps that you completed.\nIf you want to step up the workout even further, you can add in active rests in between weightlifting sets (jumping jacks, burpees, mountain climbers, etc…) Oh, and don’t forget to have fun! 😉\nRemember to stay hydrated, fuel your body with nutritious foods, and listen to your body. With consistency and dedication, you can achieve your toning goals.\nWeek 1:\nPerform 3 sets of 10 with moderately heavy weight (unless specified otherwise).\nWeek 2:\nPerform 3 sets of 12 with slightly heavier weight than the first week (unless specified otherwise).\nWeek 3:\nPerform 4 sets of 10 with slightly heavier weight than the second week (unless specified otherwise).\nThe Workout\nDay 1: Chest\/Triceps Day\nBench Press\nDips (assisted)\nTricep Cable Pushdowns\nPec Fly (machine)\nDumbbell Pullover\nDumbbell Tricep Kickbacks\nDay 2: Back\/Biceps Day\nPull-up\/Chin-ups (assisted)\nBarbell Deadlift\nDumbbell Row (single-arm)\nBarbell Bicep Curls\nCable Lat Pull-down (wide, overhand grip)\nDumbbell Hammer Curls\nDay 3: Rest\nIt’s important to give your muscles time to recover between workouts. Aim for at least one rest day per week!\nDay 4: Core \nFor week 1 perform each for 3 sets of 30 seconds. On week 2, try to perform 3 sets of 45 seconds. Finally, on week 3 attempt to perform each exercise for 3 sets of 60 seconds.\nBicycle Crunches\nPlank\nSide Planks\nReverse Crunches\nSit-ups\nRussian Twists\nScissor Kicks\nDay 5: Shoulders\nDumbbell Shoulder Press\nDumbbell Alternating Front Raise\nShrugs\nDumbbell Lateral Raise\nReverse Fly Machine (Also known as Rear Delt machine)\nDay 6: Legs\nBarbell Squats\nSingle-Leg Deadlift (per leg)\nWalking Lunges (alternating legs) –\nWeek 1: 3 sets of 20 \/ Week 2: 3 sets of 30 \/ Week 3: 3 sets of 40\nBarbell Hip Thrusts\nHip Abduction Machine \nWeighted Calf Raise\nDay 7: Rest\nCongratulations on completing this toning workout plan for females beginners. You can keep up this routine and keep upping or lowering the intensity to fit your needs. Let us know what you thought of this toning workout plan for females beginners in the comments below!\nBench Press\nDips (assisted)\nTricep Cable Push-downs\nPec Fly (machine)\nDumbbell Pullover\nDumbbell Tricep Kickbacks\nPull-up\/Chin-up (machine assisted)\nPull-up\/Chin-up (band assisted)\nBarbell Deadlift\nDumbbell Row (single-arm)\nBarbell Bicep Curl\nCable Lat Pulldown (wide, overhand grip)\nDumbbell Hammer Curls\nBicycle Crunches\nPlank\nSide Planks\nReverse Crunches\nSit-ups\nRussian Twists\nScissor Kicks\nDumbbell Shoulder Press\nDumbbell Alternating Front Raise\nShrugs\nDumbbell Lateral Raise\nReverse Fly Machine (Also known as Rear Delt machine)\nBarbell Squats\nSingle-Leg Deadlift (Per leg)\nWalking Lunges (alternating legs)\nBarbell Hip Thrusts\nHip Abduction Machine \nWeighted Calf Raise\nTry this body-toning workout plan for beginners for a few weeks and let us know what you think! We’d love to hear your feedback! If you love it, you can also try this\nBody Toning Workout\n.\nLike this post? Read more:\n21-Day Arm Toning Workout Challenge\n12 Habits for a Healthy Fit Female Body\nHow To Slim Down Your Thighs In 6 Moves\nDon’t forget to follow us on\nFacebook\n,\nPinterest\nand\nInstagram\nfor all of the latest body sculpting workouts! Be sure to subscribe to our\neNewsletter\nfor the latest content, from us to you!\nThis post may include affiliate links.\nErin Miller\nErin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”\nMore\nby\nErin","attrs_markdown":"[Skip to content](https:\/\/skinnyms.com\/body-toning-workout-plan-for-beginners\/#main-content)\n\n[Skinny Ms.](https:\/\/skinnyms.com\/)\n\nMenu\n\n[Search](https:\/\/skinnyms.com\/body-toning-workout-plan-for-beginners\/#search-overlay)\n\n[Search](https:\/\/skinnyms.com\/body-toning-workout-plan-for-beginners\/#search-overlay)\n\n[Saved Recipes](https:\/\/skinnyms.com\/body-toning-workout-plan-for-beginners\/#list\/my-favorites)\n\n- [Recipes](https:\/\/skinnyms.com\/category\/recipes\/)\n  - [Meal Type](https:\/\/skinnyms.com\/category\/recipes\/meal-type\/)\n    - [Appetizers](https:\/\/skinnyms.com\/category\/recipes\/meal-type\/appetizers-snacks\/ \"Weight Loss Appetizer Recipes\")\n    - [Breakfast](https:\/\/skinnyms.com\/category\/recipes\/meal-type\/breakfast-brunch\/)\n    - [Lunch](https:\/\/skinnyms.com\/category\/recipes\/meal-type\/lunch\/)\n    - [Dinner](https:\/\/skinnyms.com\/category\/recipes\/meal-type\/main-dishes\/)\n    - 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[DIY](https:\/\/skinnyms.com\/category\/self-care\/diy\/)\n  - [Fitness Tips](https:\/\/skinnyms.com\/category\/self-care\/fitness-tips\/)\n  - [Healthy Eating](https:\/\/skinnyms.com\/category\/self-care\/healthy-eating\/)\n  - [Yoga](https:\/\/skinnyms.com\/category\/self-care\/yoga\/)\n- [All Access](http:\/\/bundles.skinnyms.com\/?utm_source=nav&utm_medium=site&utm_campaign=skinnyms)\n- [Shop](https:\/\/shop.skinnyms.com\/)\n\n[Home](https:\/\/skinnyms.com\/) » [Fitness](https:\/\/skinnyms.com\/category\/fitness\/) » 21-Day Body-Toning Workout Plan for Female Beginners\n\n[Fitness](https:\/\/skinnyms.com\/category\/fitness\/)\n\n# 21-Day Body-Toning Workout Plan for Female Beginners\n[![](https:\/\/secure.gravatar.com\/avatar\/47b2754adacc7459e4f293a93b3e18816278c5ce941349e8571ea11a88445e4c?s=40&d=mm&r=g)![](https:\/\/secure.gravatar.com\/avatar\/47b2754adacc7459e4f293a93b3e18816278c5ce941349e8571ea11a88445e4c?s=40&d=mm&r=g)](https:\/\/skinnyms.com\/author\/erin-miller\/)\n\n*by* [Erin Miller](https:\/\/skinnyms.com\/author\/erin-miller\/)\n\n[Pin](https:\/\/pinterest.com\/pin\/create\/button\/?url=https:\/\/skinnyms.com\/body-toning-workout-plan-for-beginners\/&media=https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/02\/21-Day-Body-Toning-Workout-Plan-for-Beginners2.jpg&description=21-Day%20Body-Toning%20Workout%20Plan%20for%20Female%20Beginners \"Share on Pinterest\")\n\n[Facebook](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/skinnyms.com\/body-toning-workout-plan-for-beginners\/&display=popup&ref=plugin&src=share_button \"Share on Facebook\")\n\n[Email](mailto:?subject=Your%20friend%20has%20shared%20an%20article%20with%20you.&body=21-Day%20Body-Toning%20Workout%20Plan%20for%20Female%20Beginners%0D%0Ahttps%3A%2F%2Fskinnyms.com%2Fbody-toning-workout-plan-for-beginners%2F%0D%0A \"Share via Email\")\n\nShares\n\n756\n\nPublished: November 28, 2023\n\nImprove your life in more ways than one\\!\n\n![21-Day Body-Toning Workout Plan for Beginners](https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/02\/21-Day-Body-Toning-Workout-Plan-for-Beginners2-750x500.jpg)\n\n![](https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/02\/21-Day-Body-Toning-Workout-Plan-for-Beginners2.jpg)\n\n![](https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/02\/21-Day-Body-Toning-Workout-Plan-for-Beginners2.jpg)\n\nThis 21-day toning workout plan for female beginners is a great routine to follow if you’re just getting started on your fitness journey! This workout program requires 5 days of strength training and 2 days of rest. If you’re a beginner, this may sound like a lot. However, we break each training day down into a different muscle group. Focusing on one muscle group at a time will ensure that nothing is left behind or pushed too hard, or too fast.\n\nToo often we pick and choose what we want to focus on. For example, many ladies only like to work **[legs and abs](https:\/\/skinnyms.com\/abs-butt-legs-home-workout\/).** The problem with this is it will inevitably lead to imbalance, injury and a disproportionate appearance.\n\nThis toning workout plan for female beginners is designed to help you build muscle strength and lose fat. It includes three days of exercises to target different areas of the body, as well as a cardio workout to help boost your metabolism. Whether you’re new to working out or just need a refresher, this plan is a great way to get started and stay motivated.\n\nThis program will work for just about anyone because it is completely modifiable. This means that every exercise can be made easier or more difficult, depending on what level you’re at. Strength training is imperative to a well-rounded, healthy lifestyle. In combination with a healthy diet and **[solid cardio routine](https:\/\/skinnyms.com\/7-day-fat-burning-cardio-workout\/),** this program will transform your body\\!\n\n## **The Details**\n[![](https:\/\/skinnyms.com\/wp-content\/uploads\/2016\/12\/7-Day-Fat-Burning-Cardio-Workout.jpg)![](https:\/\/skinnyms.com\/wp-content\/uploads\/2016\/12\/7-Day-Fat-Burning-Cardio-Workout.jpg)](https:\/\/skinnyms.com\/7-day-fat-burning-cardio-workout\/)\n\nI want you to follow this workout program for a minimum of 3 weeks, but you can always do it for longer. Many toning workout plan for females beginners will allow you to make progress for 6, 8 and even 12 weeks. Don’t be afraid to lift heavier weight than normal! I promise you will see more progress the heavier you lift. Just be sure to always use proper form. If you’re not sure, watch the instructional videos on the next page or ask a knowledgeable friend or trainer to help.\n\n[![](https:\/\/skinnyms.com\/wp-content\/uploads\/2024\/11\/Skinny-Ms-Graphics-Horizontal.png)![](https:\/\/skinnyms.com\/wp-content\/uploads\/2024\/11\/Skinny-Ms-Graphics-Horizontal.png)](https:\/\/bundles.skinnyms.com\/product\/a-year-of-flavor-100-seasonal-recipes-for-stress-free-cooking\/?utm_source=skinnyms&utm_medium=inpostbanner)\n\nEach week, I want you to step it up a little bit. You can either lift a little bit heavier, perform a few more reps, or both! For example, start week 1 with 5-10 pounds. Week 2, pick up the 10-15 pound dumbbells. On week 3, try the 15’s or the 20’s. You can do more or less. Another way to step it up is to increase volume (sets\/reps). Add a set or 2 each week and perform extra reps. Whatever you do, make sure you write it down! You should include what exercise you performed, what weight you used, how many sets you did and how many reps that you completed.\n\nIf you want to step up the workout even further, you can add in active rests in between weightlifting sets (jumping jacks, burpees, mountain climbers, etc…) Oh, and don’t forget to have fun! 😉\n\nRemember to stay hydrated, fuel your body with nutritious foods, and listen to your body. With consistency and dedication, you can achieve your toning goals.\n\n### **Week 1:**\nPerform 3 sets of 10 with moderately heavy weight (unless specified otherwise).\n\n### **Week 2:**\nPerform 3 sets of 12 with slightly heavier weight than the first week (unless specified otherwise).\n\n### **Week 3:**\nPerform 4 sets of 10 with slightly heavier weight than the second week (unless specified otherwise).\n\n## **The Workout**\n![](https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/02\/21-Day-Body-Toning-Workout-Plan-for-Beginners1.jpg)\n\n![](https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/02\/21-Day-Body-Toning-Workout-Plan-for-Beginners1.jpg)\n### **Day 1: Chest\/Triceps Day**\n![toning workout plan for female beginners](https:\/\/skinnyms.com\/wp-content\/uploads\/2021\/06\/Pec-Fly-Machine-Chest-Exercise-1200x800.jpg)\n\n![toning workout plan for female beginners](https:\/\/skinnyms.com\/wp-content\/uploads\/2021\/06\/Pec-Fly-Machine-Chest-Exercise-1200x800.jpg)\n\n1. **Bench Press**\n2. **Dips (assisted)**\n3. **Tricep Cable Pushdowns**\n4. **Pec Fly (machine)**\n5. **Dumbbell Pullover**\n6. **Dumbbell Tricep Kickbacks**\n### **Day 2: Back\/Biceps Day**\n![toning workout plan for female beginners](https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/08\/Firm-Your-Back-Biceps-750x500.jpg)\n\n![toning workout plan for female beginners](https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/08\/Firm-Your-Back-Biceps-750x500.jpg)\n\n1. **Pull-up\/Chin-ups (assisted)**\n2. **Barbell Deadlift**\n3. **Dumbbell Row (single-arm)**\n4. **Barbell Bicep Curls**\n5. **Cable Lat Pull-down (wide, overhand grip)**\n6. **Dumbbell Hammer Curls**\n### **Day 3: Rest**\n![take a chill pill](https:\/\/skinnyms.com\/wp-content\/uploads\/2020\/06\/Try-These-12-Techniques-to-Relax-and-De-Stress-At-Home-Photo-10-750x500.jpg)\n\n![take a chill pill](https:\/\/skinnyms.com\/wp-content\/uploads\/2020\/06\/Try-These-12-Techniques-to-Relax-and-De-Stress-At-Home-Photo-10-750x500.jpg)\n\nIt’s important to give your muscles time to recover between workouts. Aim for at least one rest day per week\\!\n\n### **Day 4: Core**\n![](https:\/\/skinnyms.com\/wp-content\/uploads\/2019\/11\/HIIT-Your-Core-In-Under-10-minutes-Photo-1-750x500.jpg)\n\n![](https:\/\/skinnyms.com\/wp-content\/uploads\/2019\/11\/HIIT-Your-Core-In-Under-10-minutes-Photo-1-750x500.jpg)\n\nFor week 1 perform each for 3 sets of 30 seconds. On week 2, try to perform 3 sets of 45 seconds. Finally, on week 3 attempt to perform each exercise for 3 sets of 60 seconds.\n\n1. **Bicycle Crunches**\n2. **Plank**\n3. **Side Planks**\n4. **Reverse Crunches**\n5. **Sit-ups**\n6. **Russian Twists**\n7. **Scissor Kicks**\n### **Day 5: Shoulders**\n![shoulders](https:\/\/skinnyms.com\/wp-content\/uploads\/2020\/09\/kettlebell-shoulder-press-for-The-Best-Routine-for-Healthy-Shoulders-750x500.jpg)\n\n![shoulders](https:\/\/skinnyms.com\/wp-content\/uploads\/2020\/09\/kettlebell-shoulder-press-for-The-Best-Routine-for-Healthy-Shoulders-750x500.jpg)\n\n1. **Dumbbell Shoulder Press**\n2. **Dumbbell Alternating Front Raise**\n3. **Shrugs**\n4. **Dumbbell Lateral Raise**\n5. **Reverse Fly Machine (Also known as Rear Delt machine)**\n### **Day 6: Legs**\n![leg exercises](https:\/\/skinnyms.com\/wp-content\/uploads\/2019\/08\/7-Lower-Body-Exercises-for-Lean-Legs-Photo-Photo-2-750x500.jpg)\n\n![leg exercises](https:\/\/skinnyms.com\/wp-content\/uploads\/2019\/08\/7-Lower-Body-Exercises-for-Lean-Legs-Photo-Photo-2-750x500.jpg)\n\n1. **Barbell Squats**\n2. **Single-Leg Deadlift (per leg)**\n3. **Walking Lunges (alternating legs) –** Week 1: 3 sets of 20 \/ Week 2: 3 sets of 30 \/ Week 3: 3 sets of 40\n4. **Barbell Hip Thrusts**\n5. **Hip Abduction Machine**\n6. **Weighted Calf Raise**\n### **Day 7: Rest**\n![rest day](https:\/\/skinnyms.com\/wp-content\/uploads\/2015\/12\/6-Ways-to-Get-the-Beauty-Rest-You-Need-600x400.jpg)\n\n![rest day](https:\/\/skinnyms.com\/wp-content\/uploads\/2015\/12\/6-Ways-to-Get-the-Beauty-Rest-You-Need-600x400.jpg)\n\nCongratulations on completing this toning workout plan for females beginners. You can keep up this routine and keep upping or lowering the intensity to fit your needs. Let us know what you thought of this toning workout plan for females beginners in the comments below\\!\n\n**Bench Press**\n\n**Dips (assisted)**\n\n**Tricep Cable Push-downs**\n\n**Pec Fly (machine)**\n\n**Dumbbell Pullover**\n\n**Dumbbell Tricep Kickbacks**\n\n**Pull-up\/Chin-up (machine assisted)**\n\n**Pull-up\/Chin-up (band assisted)**\n\n**Barbell Deadlift**\n\n**Dumbbell Row (single-arm)**\n\n**Barbell Bicep Curl**\n\n**Cable Lat Pulldown (wide, overhand grip)**\n\n**Dumbbell Hammer Curls**\n\n**Bicycle Crunches**\n\n**Plank**\n\n**Side Planks**\n\n**Reverse Crunches**\n\n**Sit-ups**\n\n**Russian Twists**\n\n**Scissor Kicks**\n\n**Dumbbell Shoulder Press**\n\n**Dumbbell Alternating Front Raise**\n\n**Shrugs**\n\n**Dumbbell Lateral Raise**\n\n**Reverse Fly Machine (Also known as Rear Delt machine)**\n\n**Barbell Squats**\n\n**Single-Leg Deadlift (Per leg)**\n\n**Walking Lunges (alternating legs)**\n\n**Barbell Hip Thrusts**\n\n**Hip Abduction Machine**\n\n**Weighted Calf Raise**\n\nTry this body-toning workout plan for beginners for a few weeks and let us know what you think! We’d love to hear your feedback! If you love it, you can also try this **[Body Toning Workout](https:\/\/skinnyms.com\/workout-get-toned-firm-without-bulking\/).**\n\nLike this post? Read more:\n\n- [21-Day Arm Toning Workout Challenge](https:\/\/skinnyms.com\/21-day-arm-toning-workout-challenge-4\/)\n- [12 Habits for a Healthy Fit Female Body](https:\/\/skinnyms.com\/healthy-habits-of-a-fit-girl\/)\n- [How To Slim Down Your Thighs In 6 Moves](https:\/\/skinnyms.com\/how-to-slim-down-thighs-6-moves\/)\n\nDon’t forget to follow us on [**Facebook**,](https:\/\/facebook.com\/skinnyms) [**Pinterest**](https:\/\/www.pinterest.com\/skinnyms) and [**Instagram**](https:\/\/www.instagram.com\/skinnyms) for all of the latest body sculpting workouts! Be sure to subscribe to our **[eNewsletter](https:\/\/skinnyms.com\/enewsletter-registration\/)** for the latest content, from us to you\\!\n\nSaveSaveSaveSave\n\nThis post may include affiliate links.\n\n### Share this Article\n[Facebook](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/skinnyms.com\/body-toning-workout-plan-for-beginners\/&display=popup&ref=plugin&src=share_button \"Share on Facebook\")\n\n[Pin](https:\/\/pinterest.com\/pin\/create\/button\/?url=https:\/\/skinnyms.com\/body-toning-workout-plan-for-beginners\/&media=https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/02\/21-Day-Body-Toning-Workout-Plan-for-Beginners2.jpg&description=21-Day%20Body-Toning%20Workout%20Plan%20for%20Female%20Beginners \"Share on Pinterest\")\n\n[Email](mailto:?subject=Your%20friend%20has%20shared%20an%20article%20with%20you.&body=21-Day%20Body-Toning%20Workout%20Plan%20for%20Female%20Beginners%0D%0Ahttps%3A%2F%2Fskinnyms.com%2Fbody-toning-workout-plan-for-beginners%2F%0D%0A \"Share via Email\")\n\n![](https:\/\/secure.gravatar.com\/avatar\/47b2754adacc7459e4f293a93b3e18816278c5ce941349e8571ea11a88445e4c?s=180&d=mm&r=g)\n\n![](https:\/\/secure.gravatar.com\/avatar\/47b2754adacc7459e4f293a93b3e18816278c5ce941349e8571ea11a88445e4c?s=180&d=mm&r=g)\n\n#### Erin Miller\nErin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”\n\n[More *by* Erin](https:\/\/skinnyms.com\/author\/erin-miller\/)\n\n### Related Articles\n[![Woman performing 5-minute lower body workouts in her backyard](https:\/\/skinnyms.com\/wp-content\/uploads\/2019\/04\/21-Day-Walking-Lunge-Challenge-2-736x490.jpg)![Woman performing 5-minute lower body workouts in her backyard](https:\/\/skinnyms.com\/wp-content\/uploads\/2019\/04\/21-Day-Walking-Lunge-Challenge-2-736x490.jpg)](https:\/\/skinnyms.com\/5-minute-lower-body-workouts-to-tone-legs-and-glutes\/)\n\n[Lower Body Workouts](https:\/\/skinnyms.com\/category\/fitness\/lower-body-workouts\/)\n\n#### [5-Minute Lower Body Workouts to Tone Legs and Glutes](https:\/\/skinnyms.com\/5-minute-lower-body-workouts-to-tone-legs-and-glutes\/)\n\nGet strong, toned legs and glutes in just 5 minutes with these quick lower body workouts—perfect for home or on-the-go.\n\nBy [Gale Compton](https:\/\/skinnyms.com\/author\/gale-compton\/)\n\n[![Woman performing body squats in her home](https:\/\/skinnyms.com\/wp-content\/uploads\/2021\/08\/The-Best-Leg-Workout-for-Absolute-Beginners-2-736x490.jpg)![Woman performing body squats in her home](https:\/\/skinnyms.com\/wp-content\/uploads\/2021\/08\/The-Best-Leg-Workout-for-Absolute-Beginners-2-736x490.jpg)](https:\/\/skinnyms.com\/7-mini-workouts-for-total-body-toning\/)\n\n[Fitness](https:\/\/skinnyms.com\/category\/fitness\/)\n\n#### [7 Mini Workouts for Total Body Toning](https:\/\/skinnyms.com\/7-mini-workouts-for-total-body-toning\/)\n\nRoutines that are quick, effective, and perfect for busy days.\n\nBy [Gale Compton](https:\/\/skinnyms.com\/author\/gale-compton\/)\n\n[![woman in pink workout clothes doing donkey kicks](https:\/\/skinnyms.com\/wp-content\/uploads\/2021\/08\/7-Day-Total-Body-Workout-Challenge-Featured-Glute-Kickbacks-736x490.jpg)![woman in pink workout clothes doing donkey kicks](https:\/\/skinnyms.com\/wp-content\/uploads\/2021\/08\/7-Day-Total-Body-Workout-Challenge-Featured-Glute-Kickbacks-736x490.jpg)](https:\/\/skinnyms.com\/3-best-exercises-get-firm-round-lifted-butt\/)\n\n[Butt Workouts](https:\/\/skinnyms.com\/category\/fitness\/lower-body-workouts\/butt-workouts\/)\n\n#### [3 Best Exercises to Get a Firm, Round, Lifted Butt](https:\/\/skinnyms.com\/3-best-exercises-get-firm-round-lifted-butt\/)\n\nMust-try moves for your best butt EVER.\n\nBy [Gale Compton](https:\/\/skinnyms.com\/author\/gale-compton\/)\n\n[![fit woman with black yoga pants](https:\/\/skinnyms.com\/wp-content\/uploads\/2019\/08\/7-Lower-Body-Exercises-for-Lean-Legs-Photo-Photo-2.jpg)![fit woman with black yoga pants](https:\/\/skinnyms.com\/wp-content\/uploads\/2019\/08\/7-Lower-Body-Exercises-for-Lean-Legs-Photo-Photo-2.jpg)](https:\/\/skinnyms.com\/summer-legs-challenge-7\/)\n\n[Fitness Challenges & Plans](https:\/\/skinnyms.com\/category\/fitness\/fitness-challenges\/)\n\n#### [7-Day Summer Legs Challenge](https:\/\/skinnyms.com\/summer-legs-challenge-7\/)\n\nBreak out those sundresses and short shorts\\!\n\nBy [Gale Compton](https:\/\/skinnyms.com\/author\/gale-compton\/)\n### Leave a Reply [Cancel reply](https:\/\/skinnyms.com\/body-toning-workout-plan-for-beginners\/#respond)\n\n[Back to top](https:\/\/skinnyms.com\/body-toning-workout-plan-for-beginners\/#top)\n\n- [Recipes](https:\/\/skinnyms.com\/category\/recipes\/)\n- [Meal Planning](https:\/\/skinnyms.com\/category\/meal-planning\/ \"Weight Loss Recipes And Menus\")\n- [Weight Loss](https:\/\/skinnyms.com\/category\/weight-loss\/)\n- [Fitness](https:\/\/skinnyms.com\/category\/fitness\/)\n- [Self-Care](https:\/\/skinnyms.com\/category\/life\/)\n- [All Access](http:\/\/bundles.skinnyms.com\/?utm_source=nav&utm_medium=site&utm_campaign=skinnyms)\n- [Shop](https:\/\/shop.skinnyms.com\/)\n\n[facebook](https:\/\/www.facebook.com\/SkinnyMs) [twitter](https:\/\/twitter.com\/SkinnyMs) [instagram](https:\/\/instagram.com\/skinnyms) [pinterest](https:\/\/pinterest.com\/skinnyms\/) [youtube](https:\/\/www.youtube.com\/user\/skinnyms1) [RSS Feed](https:\/\/skinnyms.com\/feed\/)\n\n[Log In \/ Sign Up](https:\/\/skinnyms.com\/wp-login.php?redirect_to=https%3A%2F%2Fskinnyms.com%2Fbody-toning-workout-plan-for-beginners%2F)\n\nCopyright © 2026SkinnyMs. All Rights Reserved [Privacy Policy](https:\/\/skinnyms.com\/privacy-policy\/) [Terms](https:\/\/skinnyms.com\/terms-and-conditions\/) [Disclaimer](https:\/\/skinnyms.com\/disclaimer\/) [Sitemap](https:\/\/skinnyms.com\/sitemap.xml)\n\nAN ELITE CAFEMEDIA FOOD PUBLISHER\n### Search SkinnyMs.","attrs_readable_markdown":"Improve your life in more ways than one\\!\n\n![21-Day Body-Toning Workout Plan for Beginners](https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/02\/21-Day-Body-Toning-Workout-Plan-for-Beginners2-750x500.jpg)\n\nThis 21-day toning workout plan for female beginners is a great routine to follow if you’re just getting started on your fitness journey! This workout program requires 5 days of strength training and 2 days of rest. If you’re a beginner, this may sound like a lot. However, we break each training day down into a different muscle group. Focusing on one muscle group at a time will ensure that nothing is left behind or pushed too hard, or too fast.\n\nToo often we pick and choose what we want to focus on. For example, many ladies only like to work **[legs and abs](https:\/\/skinnyms.com\/abs-butt-legs-home-workout\/).** The problem with this is it will inevitably lead to imbalance, injury and a disproportionate appearance.\n\nThis toning workout plan for female beginners is designed to help you build muscle strength and lose fat. It includes three days of exercises to target different areas of the body, as well as a cardio workout to help boost your metabolism. Whether you’re new to working out or just need a refresher, this plan is a great way to get started and stay motivated.\n\nThis program will work for just about anyone because it is completely modifiable. This means that every exercise can be made easier or more difficult, depending on what level you’re at. Strength training is imperative to a well-rounded, healthy lifestyle. In combination with a healthy diet and **[solid cardio routine](https:\/\/skinnyms.com\/7-day-fat-burning-cardio-workout\/),** this program will transform your body\\!\n\n## **The Details**\n[![](https:\/\/skinnyms.com\/wp-content\/uploads\/2016\/12\/7-Day-Fat-Burning-Cardio-Workout.jpg)](https:\/\/skinnyms.com\/7-day-fat-burning-cardio-workout\/)\n\nI want you to follow this workout program for a minimum of 3 weeks, but you can always do it for longer. Many toning workout plan for females beginners will allow you to make progress for 6, 8 and even 12 weeks. Don’t be afraid to lift heavier weight than normal! I promise you will see more progress the heavier you lift. Just be sure to always use proper form. If you’re not sure, watch the instructional videos on the next page or ask a knowledgeable friend or trainer to help.\n\n[![](https:\/\/skinnyms.com\/wp-content\/uploads\/2024\/11\/Skinny-Ms-Graphics-Horizontal.png)](https:\/\/bundles.skinnyms.com\/product\/a-year-of-flavor-100-seasonal-recipes-for-stress-free-cooking\/?utm_source=skinnyms&utm_medium=inpostbanner)\n\nEach week, I want you to step it up a little bit. You can either lift a little bit heavier, perform a few more reps, or both! For example, start week 1 with 5-10 pounds. Week 2, pick up the 10-15 pound dumbbells. On week 3, try the 15’s or the 20’s. You can do more or less. Another way to step it up is to increase volume (sets\/reps). Add a set or 2 each week and perform extra reps. Whatever you do, make sure you write it down! You should include what exercise you performed, what weight you used, how many sets you did and how many reps that you completed.\n\nIf you want to step up the workout even further, you can add in active rests in between weightlifting sets (jumping jacks, burpees, mountain climbers, etc…) Oh, and don’t forget to have fun! 😉\n\nRemember to stay hydrated, fuel your body with nutritious foods, and listen to your body. With consistency and dedication, you can achieve your toning goals.\n\n### **Week 1:**\nPerform 3 sets of 10 with moderately heavy weight (unless specified otherwise).\n\n### **Week 2:**\nPerform 3 sets of 12 with slightly heavier weight than the first week (unless specified otherwise).\n\n### **Week 3:**\nPerform 4 sets of 10 with slightly heavier weight than the second week (unless specified otherwise).\n\n## **The Workout**\n![](https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/02\/21-Day-Body-Toning-Workout-Plan-for-Beginners1.jpg)\n\n### **Day 1: Chest\/Triceps Day**\n![toning workout plan for female beginners](https:\/\/skinnyms.com\/wp-content\/uploads\/2021\/06\/Pec-Fly-Machine-Chest-Exercise-1200x800.jpg)\n\n1. **Bench Press**\n2. **Dips (assisted)**\n3. **Tricep Cable Pushdowns**\n4. **Pec Fly (machine)**\n5. **Dumbbell Pullover**\n6. **Dumbbell Tricep Kickbacks**\n### **Day 2: Back\/Biceps Day**\n![toning workout plan for female beginners](https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/08\/Firm-Your-Back-Biceps-750x500.jpg)\n\n1. **Pull-up\/Chin-ups (assisted)**\n2. **Barbell Deadlift**\n3. **Dumbbell Row (single-arm)**\n4. **Barbell Bicep Curls**\n5. **Cable Lat Pull-down (wide, overhand grip)**\n6. **Dumbbell Hammer Curls**\n### **Day 3: Rest**\n![take a chill pill](https:\/\/skinnyms.com\/wp-content\/uploads\/2020\/06\/Try-These-12-Techniques-to-Relax-and-De-Stress-At-Home-Photo-10-750x500.jpg)\n\nIt’s important to give your muscles time to recover between workouts. Aim for at least one rest day per week\\!\n\n### **Day 4: Core**\n![](https:\/\/skinnyms.com\/wp-content\/uploads\/2019\/11\/HIIT-Your-Core-In-Under-10-minutes-Photo-1-750x500.jpg)\n\nFor week 1 perform each for 3 sets of 30 seconds. On week 2, try to perform 3 sets of 45 seconds. Finally, on week 3 attempt to perform each exercise for 3 sets of 60 seconds.\n\n1. **Bicycle Crunches**\n2. **Plank**\n3. **Side Planks**\n4. **Reverse Crunches**\n5. **Sit-ups**\n6. **Russian Twists**\n7. **Scissor Kicks**\n### **Day 5: Shoulders**\n![shoulders](https:\/\/skinnyms.com\/wp-content\/uploads\/2020\/09\/kettlebell-shoulder-press-for-The-Best-Routine-for-Healthy-Shoulders-750x500.jpg)\n\n1. **Dumbbell Shoulder Press**\n2. **Dumbbell Alternating Front Raise**\n3. **Shrugs**\n4. **Dumbbell Lateral Raise**\n5. **Reverse Fly Machine (Also known as Rear Delt machine)**\n### **Day 6: Legs**\n![leg exercises](https:\/\/skinnyms.com\/wp-content\/uploads\/2019\/08\/7-Lower-Body-Exercises-for-Lean-Legs-Photo-Photo-2-750x500.jpg)\n\n1. **Barbell Squats**\n2. **Single-Leg Deadlift (per leg)**\n3. **Walking Lunges (alternating legs) –** Week 1: 3 sets of 20 \/ Week 2: 3 sets of 30 \/ Week 3: 3 sets of 40\n4. **Barbell Hip Thrusts**\n5. **Hip Abduction Machine**\n6. **Weighted Calf Raise**\n### **Day 7: Rest**\n![rest day](https:\/\/skinnyms.com\/wp-content\/uploads\/2015\/12\/6-Ways-to-Get-the-Beauty-Rest-You-Need-600x400.jpg)\n\nCongratulations on completing this toning workout plan for females beginners. You can keep up this routine and keep upping or lowering the intensity to fit your needs. Let us know what you thought of this toning workout plan for females beginners in the comments below\\!\n\n**Bench Press**\n\n**Dips (assisted)**\n\n**Tricep Cable Push-downs**\n\n**Pec Fly (machine)**\n\n**Dumbbell Pullover**\n\n**Dumbbell Tricep Kickbacks**\n\n**Pull-up\/Chin-up (machine assisted)**\n\n**Pull-up\/Chin-up (band assisted)**\n\n**Barbell Deadlift**\n\n**Dumbbell Row (single-arm)**\n\n**Barbell Bicep Curl**\n\n**Cable Lat Pulldown (wide, overhand grip)**\n\n**Dumbbell Hammer Curls**\n\n**Bicycle Crunches**\n\n**Plank**\n\n**Side Planks**\n\n**Reverse Crunches**\n\n**Sit-ups**\n\n**Russian Twists**\n\n**Scissor Kicks**\n\n**Dumbbell Shoulder Press**\n\n**Dumbbell Alternating Front Raise**\n\n**Shrugs**\n\n**Dumbbell Lateral Raise**\n\n**Reverse Fly Machine (Also known as Rear Delt machine)**\n\n**Barbell Squats**\n\n**Single-Leg Deadlift (Per leg)**\n\n**Walking Lunges (alternating legs)**\n\n**Barbell Hip Thrusts**\n\n**Hip Abduction Machine**\n\n**Weighted Calf Raise**\n\nTry this body-toning workout plan for beginners for a few weeks and let us know what you think! We’d love to hear your feedback! If you love it, you can also try this **[Body Toning Workout](https:\/\/skinnyms.com\/workout-get-toned-firm-without-bulking\/).**\n\nLike this post? Read more:\n\n- [21-Day Arm Toning Workout Challenge](https:\/\/skinnyms.com\/21-day-arm-toning-workout-challenge-4\/)\n- [12 Habits for a Healthy Fit Female Body](https:\/\/skinnyms.com\/healthy-habits-of-a-fit-girl\/)\n- [How To Slim Down Your Thighs In 6 Moves](https:\/\/skinnyms.com\/how-to-slim-down-thighs-6-moves\/)\n\nDon’t forget to follow us on [**Facebook**,](https:\/\/facebook.com\/skinnyms) [**Pinterest**](https:\/\/www.pinterest.com\/skinnyms) and [**Instagram**](https:\/\/www.instagram.com\/skinnyms) for all of the latest body sculpting workouts! Be sure to subscribe to our **[eNewsletter](https:\/\/skinnyms.com\/enewsletter-registration\/)** for the latest content, from us to you\\!\n\nThis post may include affiliate links.\n\n![](https:\/\/secure.gravatar.com\/avatar\/47b2754adacc7459e4f293a93b3e18816278c5ce941349e8571ea11a88445e4c?s=180&d=mm&r=g)\n\n#### Erin Miller\nErin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”\n\n[More *by* Erin](https:\/\/skinnyms.com\/author\/erin-miller\/)","meta_canonical":null}

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Boilerpipe Text	Improve your life in more ways than one! This 21-day toning workout plan for female beginners is a great routine to follow if you’re just getting started on your fitness journey! This workout program requires 5 days of strength training and 2 days of rest. If you’re a beginner, this may sound like a lot. However, we break each training day down into a different muscle group. Focusing on one muscle group at a time will ensure that nothing is left behind or pushed too hard, or too fast. Too often we pick and choose what we want to focus on. For example, many ladies only like to work legs and abs . The problem with this is it will inevitably lead to imbalance, injury and a disproportionate appearance. This toning workout plan for female beginners is designed to help you build muscle strength and lose fat. It includes three days of exercises to target different areas of the body, as well as a cardio workout to help boost your metabolism. Whether you’re new to working out or just need a refresher, this plan is a great way to get started and stay motivated. This program will work for just about anyone because it is completely modifiable. This means that every exercise can be made easier or more difficult, depending on what level you’re at. Strength training is imperative to a well-rounded, healthy lifestyle. In combination with a healthy diet and solid cardio routine , this program will transform your body! The Details I want you to follow this workout program for a minimum of 3 weeks, but you can always do it for longer. Many toning workout plan for females beginners will allow you to make progress for 6, 8 and even 12 weeks. Don’t be afraid to lift heavier weight than normal! I promise you will see more progress the heavier you lift. Just be sure to always use proper form. If you’re not sure, watch the instructional videos on the next page or ask a knowledgeable friend or trainer to help. Each week, I want you to step it up a little bit. You can either lift a little bit heavier, perform a few more reps, or both! For example, start week 1 with 5-10 pounds. Week 2, pick up the 10-15 pound dumbbells. On week 3, try the 15’s or the 20’s. You can do more or less. Another way to step it up is to increase volume (sets/reps). Add a set or 2 each week and perform extra reps. Whatever you do, make sure you write it down! You should include what exercise you performed, what weight you used, how many sets you did and how many reps that you completed. If you want to step up the workout even further, you can add in active rests in between weightlifting sets (jumping jacks, burpees, mountain climbers, etc…) Oh, and don’t forget to have fun! 😉 Remember to stay hydrated, fuel your body with nutritious foods, and listen to your body. With consistency and dedication, you can achieve your toning goals. Week 1: Perform 3 sets of 10 with moderately heavy weight (unless specified otherwise). Week 2: Perform 3 sets of 12 with slightly heavier weight than the first week (unless specified otherwise). Week 3: Perform 4 sets of 10 with slightly heavier weight than the second week (unless specified otherwise). The Workout Day 1: Chest/Triceps Day Bench Press Dips (assisted) Tricep Cable Pushdowns Pec Fly (machine) Dumbbell Pullover Dumbbell Tricep Kickbacks Day 2: Back/Biceps Day Pull-up/Chin-ups (assisted) Barbell Deadlift Dumbbell Row (single-arm) Barbell Bicep Curls Cable Lat Pull-down (wide, overhand grip) Dumbbell Hammer Curls Day 3: Rest It’s important to give your muscles time to recover between workouts. Aim for at least one rest day per week! Day 4: Core For week 1 perform each for 3 sets of 30 seconds. On week 2, try to perform 3 sets of 45 seconds. Finally, on week 3 attempt to perform each exercise for 3 sets of 60 seconds. Bicycle Crunches Plank Side Planks Reverse Crunches Sit-ups Russian Twists Scissor Kicks Day 5: Shoulders Dumbbell Shoulder Press Dumbbell Alternating Front Raise Shrugs Dumbbell Lateral Raise Reverse Fly Machine (Also known as Rear Delt machine) Day 6: Legs Barbell Squats Single-Leg Deadlift (per leg) Walking Lunges (alternating legs) – Week 1: 3 sets of 20 / Week 2: 3 sets of 30 / Week 3: 3 sets of 40 Barbell Hip Thrusts Hip Abduction Machine Weighted Calf Raise Day 7: Rest Congratulations on completing this toning workout plan for females beginners. You can keep up this routine and keep upping or lowering the intensity to fit your needs. Let us know what you thought of this toning workout plan for females beginners in the comments below! Bench Press Dips (assisted) Tricep Cable Push-downs Pec Fly (machine) Dumbbell Pullover Dumbbell Tricep Kickbacks Pull-up/Chin-up (machine assisted) Pull-up/Chin-up (band assisted) Barbell Deadlift Dumbbell Row (single-arm) Barbell Bicep Curl Cable Lat Pulldown (wide, overhand grip) Dumbbell Hammer Curls Bicycle Crunches Plank Side Planks Reverse Crunches Sit-ups Russian Twists Scissor Kicks Dumbbell Shoulder Press Dumbbell Alternating Front Raise Shrugs Dumbbell Lateral Raise Reverse Fly Machine (Also known as Rear Delt machine) Barbell Squats Single-Leg Deadlift (Per leg) Walking Lunges (alternating legs) Barbell Hip Thrusts Hip Abduction Machine Weighted Calf Raise Try this body-toning workout plan for beginners for a few weeks and let us know what you think! We’d love to hear your feedback! If you love it, you can also try this Body Toning Workout . Like this post? Read more: 21-Day Arm Toning Workout Challenge 12 Habits for a Healthy Fit Female Body How To Slim Down Your Thighs In 6 Moves Don’t forget to follow us on Facebook , Pinterest and Instagram for all of the latest body sculpting workouts! Be sure to subscribe to our eNewsletter for the latest content, from us to you! This post may include affiliate links. Erin Miller Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.” More by Erin
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This workout program requires 5 days of strength training and 2 days of rest. If you’re a beginner, this may sound like a lot. However, we break each training day down into a different muscle group. Focusing on one muscle group at a time will ensure that nothing is left behind or pushed too hard, or too fast. Too often we pick and choose what we want to focus on. For example, many ladies only like to work [legs and abs](https://skinnyms.com/abs-butt-legs-home-workout/). The problem with this is it will inevitably lead to imbalance, injury and a disproportionate appearance. This toning workout plan for female beginners is designed to help you build muscle strength and lose fat. It includes three days of exercises to target different areas of the body, as well as a cardio workout to help boost your metabolism. Whether you’re new to working out or just need a refresher, this plan is a great way to get started and stay motivated. This program will work for just about anyone because it is completely modifiable. This means that every exercise can be made easier or more difficult, depending on what level you’re at. Strength training is imperative to a well-rounded, healthy lifestyle. In combination with a healthy diet and [solid cardio routine](https://skinnyms.com/7-day-fat-burning-cardio-workout/), this program will transform your body\! ## The Details [![](https://skinnyms.com/wp-content/uploads/2016/12/7-Day-Fat-Burning-Cardio-Workout.jpg)![](https://skinnyms.com/wp-content/uploads/2016/12/7-Day-Fat-Burning-Cardio-Workout.jpg)](https://skinnyms.com/7-day-fat-burning-cardio-workout/) I want you to follow this workout program for a minimum of 3 weeks, but you can always do it for longer. Many toning workout plan for females beginners will allow you to make progress for 6, 8 and even 12 weeks. Don’t be afraid to lift heavier weight than normal! I promise you will see more progress the heavier you lift. Just be sure to always use proper form. If you’re not sure, watch the instructional videos on the next page or ask a knowledgeable friend or trainer to help. [![](https://skinnyms.com/wp-content/uploads/2024/11/Skinny-Ms-Graphics-Horizontal.png)![](https://skinnyms.com/wp-content/uploads/2024/11/Skinny-Ms-Graphics-Horizontal.png)](https://bundles.skinnyms.com/product/a-year-of-flavor-100-seasonal-recipes-for-stress-free-cooking/?utm_source=skinnyms&utm_medium=inpostbanner) Each week, I want you to step it up a little bit. You can either lift a little bit heavier, perform a few more reps, or both! For example, start week 1 with 5-10 pounds. Week 2, pick up the 10-15 pound dumbbells. On week 3, try the 15’s or the 20’s. You can do more or less. Another way to step it up is to increase volume (sets/reps). Add a set or 2 each week and perform extra reps. Whatever you do, make sure you write it down! You should include what exercise you performed, what weight you used, how many sets you did and how many reps that you completed. If you want to step up the workout even further, you can add in active rests in between weightlifting sets (jumping jacks, burpees, mountain climbers, etc…) Oh, and don’t forget to have fun! 😉 Remember to stay hydrated, fuel your body with nutritious foods, and listen to your body. With consistency and dedication, you can achieve your toning goals. ### Week 1: Perform 3 sets of 10 with moderately heavy weight (unless specified otherwise). ### Week 2: Perform 3 sets of 12 with slightly heavier weight than the first week (unless specified otherwise). ### Week 3: Perform 4 sets of 10 with slightly heavier weight than the second week (unless specified otherwise). ## The Workout ![](https://skinnyms.com/wp-content/uploads/2018/02/21-Day-Body-Toning-Workout-Plan-for-Beginners1.jpg) ![](https://skinnyms.com/wp-content/uploads/2018/02/21-Day-Body-Toning-Workout-Plan-for-Beginners1.jpg) ### Day 1: Chest/Triceps Day ![toning workout plan for female beginners](https://skinnyms.com/wp-content/uploads/2021/06/Pec-Fly-Machine-Chest-Exercise-1200x800.jpg) ![toning workout plan for female beginners](https://skinnyms.com/wp-content/uploads/2021/06/Pec-Fly-Machine-Chest-Exercise-1200x800.jpg) 1. Bench Press 2. Dips (assisted) 3. Tricep Cable Pushdowns 4. Pec Fly (machine) 5. Dumbbell Pullover 6. Dumbbell Tricep Kickbacks ### Day 2: Back/Biceps Day ![toning workout plan for female beginners](https://skinnyms.com/wp-content/uploads/2018/08/Firm-Your-Back-Biceps-750x500.jpg) ![toning workout plan for female beginners](https://skinnyms.com/wp-content/uploads/2018/08/Firm-Your-Back-Biceps-750x500.jpg) 1. Pull-up/Chin-ups (assisted) 2. Barbell Deadlift 3. Dumbbell Row (single-arm) 4. Barbell Bicep Curls 5. Cable Lat Pull-down (wide, overhand grip) 6. Dumbbell Hammer Curls ### Day 3: Rest ![take a chill pill](https://skinnyms.com/wp-content/uploads/2020/06/Try-These-12-Techniques-to-Relax-and-De-Stress-At-Home-Photo-10-750x500.jpg) ![take a chill pill](https://skinnyms.com/wp-content/uploads/2020/06/Try-These-12-Techniques-to-Relax-and-De-Stress-At-Home-Photo-10-750x500.jpg) It’s important to give your muscles time to recover between workouts. Aim for at least one rest day per week\! ### Day 4: Core ![](https://skinnyms.com/wp-content/uploads/2019/11/HIIT-Your-Core-In-Under-10-minutes-Photo-1-750x500.jpg) ![](https://skinnyms.com/wp-content/uploads/2019/11/HIIT-Your-Core-In-Under-10-minutes-Photo-1-750x500.jpg) For week 1 perform each for 3 sets of 30 seconds. On week 2, try to perform 3 sets of 45 seconds. Finally, on week 3 attempt to perform each exercise for 3 sets of 60 seconds. 1. Bicycle Crunches 2. Plank 3. Side Planks 4. Reverse Crunches 5. Sit-ups 6. Russian Twists 7. Scissor Kicks ### Day 5: Shoulders ![shoulders](https://skinnyms.com/wp-content/uploads/2020/09/kettlebell-shoulder-press-for-The-Best-Routine-for-Healthy-Shoulders-750x500.jpg) ![shoulders](https://skinnyms.com/wp-content/uploads/2020/09/kettlebell-shoulder-press-for-The-Best-Routine-for-Healthy-Shoulders-750x500.jpg) 1. Dumbbell Shoulder Press 2. Dumbbell Alternating Front Raise 3. Shrugs 4. Dumbbell Lateral Raise 5. Reverse Fly Machine (Also known as Rear Delt machine) ### Day 6: Legs ![leg exercises](https://skinnyms.com/wp-content/uploads/2019/08/7-Lower-Body-Exercises-for-Lean-Legs-Photo-Photo-2-750x500.jpg) ![leg exercises](https://skinnyms.com/wp-content/uploads/2019/08/7-Lower-Body-Exercises-for-Lean-Legs-Photo-Photo-2-750x500.jpg) 1. Barbell Squats 2. Single-Leg Deadlift (per leg) 3. Walking Lunges (alternating legs) – Week 1: 3 sets of 20 / Week 2: 3 sets of 30 / Week 3: 3 sets of 40 4. Barbell Hip Thrusts 5. Hip Abduction Machine 6. Weighted Calf Raise ### Day 7: Rest ![rest day](https://skinnyms.com/wp-content/uploads/2015/12/6-Ways-to-Get-the-Beauty-Rest-You-Need-600x400.jpg) ![rest day](https://skinnyms.com/wp-content/uploads/2015/12/6-Ways-to-Get-the-Beauty-Rest-You-Need-600x400.jpg) Congratulations on completing this toning workout plan for females beginners. You can keep up this routine and keep upping or lowering the intensity to fit your needs. Let us know what you thought of this toning workout plan for females beginners in the comments below\! Bench Press Dips (assisted) Tricep Cable Push-downs Pec Fly (machine) Dumbbell Pullover Dumbbell Tricep Kickbacks Pull-up/Chin-up (machine assisted) Pull-up/Chin-up (band assisted) Barbell Deadlift Dumbbell Row (single-arm) Barbell Bicep Curl Cable Lat Pulldown (wide, overhand grip) Dumbbell Hammer Curls Bicycle Crunches Plank Side Planks Reverse Crunches Sit-ups Russian Twists Scissor Kicks Dumbbell Shoulder Press Dumbbell Alternating Front Raise Shrugs Dumbbell Lateral Raise Reverse Fly Machine (Also known as Rear Delt machine) Barbell Squats Single-Leg Deadlift (Per leg) Walking Lunges (alternating legs) Barbell Hip Thrusts Hip Abduction Machine Weighted Calf Raise Try this body-toning workout plan for beginners for a few weeks and let us know what you think! We’d love to hear your feedback! If you love it, you can also try this [Body Toning Workout](https://skinnyms.com/workout-get-toned-firm-without-bulking/). Like this post? Read more: - [21-Day Arm Toning Workout Challenge](https://skinnyms.com/21-day-arm-toning-workout-challenge-4/) - [12 Habits for a Healthy Fit Female Body](https://skinnyms.com/healthy-habits-of-a-fit-girl/) - [How To Slim Down Your Thighs In 6 Moves](https://skinnyms.com/how-to-slim-down-thighs-6-moves/) Don’t forget to follow us on [Facebook,](https://facebook.com/skinnyms) [Pinterest](https://www.pinterest.com/skinnyms) and [Instagram](https://www.instagram.com/skinnyms) for all of the latest body sculpting workouts! Be sure to subscribe to our [eNewsletter](https://skinnyms.com/enewsletter-registration/) for the latest content, from us to you\! SaveSaveSaveSave This post may include affiliate links. ### Share this Article [Facebook](https://www.facebook.com/sharer/sharer.php?u=https://skinnyms.com/body-toning-workout-plan-for-beginners/&display=popup&ref=plugin&src=share_button "Share on Facebook") [Pin](https://pinterest.com/pin/create/button/?url=https://skinnyms.com/body-toning-workout-plan-for-beginners/&media=https://skinnyms.com/wp-content/uploads/2018/02/21-Day-Body-Toning-Workout-Plan-for-Beginners2.jpg&description=21-Day%20Body-Toning%20Workout%20Plan%20for%20Female%20Beginners "Share on Pinterest") [Email](mailto:?subject=Your%20friend%20has%20shared%20an%20article%20with%20you.&body=21-Day%20Body-Toning%20Workout%20Plan%20for%20Female%20Beginners%0D%0Ahttps%3A%2F%2Fskinnyms.com%2Fbody-toning-workout-plan-for-beginners%2F%0D%0A "Share via Email") ![](https://secure.gravatar.com/avatar/47b2754adacc7459e4f293a93b3e18816278c5ce941349e8571ea11a88445e4c?s=180&d=mm&r=g) ![](https://secure.gravatar.com/avatar/47b2754adacc7459e4f293a93b3e18816278c5ce941349e8571ea11a88445e4c?s=180&d=mm&r=g) #### Erin Miller Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.” [More by Erin](https://skinnyms.com/author/erin-miller/) ### Related Articles [![Woman performing 5-minute lower body workouts in her backyard](https://skinnyms.com/wp-content/uploads/2019/04/21-Day-Walking-Lunge-Challenge-2-736x490.jpg)![Woman performing 5-minute lower body workouts in her backyard](https://skinnyms.com/wp-content/uploads/2019/04/21-Day-Walking-Lunge-Challenge-2-736x490.jpg)](https://skinnyms.com/5-minute-lower-body-workouts-to-tone-legs-and-glutes/) [Lower Body Workouts](https://skinnyms.com/category/fitness/lower-body-workouts/) #### [5-Minute Lower Body Workouts to Tone Legs and Glutes](https://skinnyms.com/5-minute-lower-body-workouts-to-tone-legs-and-glutes/) Get strong, toned legs and glutes in just 5 minutes with these quick lower body workouts—perfect for home or on-the-go. By [Gale Compton](https://skinnyms.com/author/gale-compton/) [![Woman performing body squats in her home](https://skinnyms.com/wp-content/uploads/2021/08/The-Best-Leg-Workout-for-Absolute-Beginners-2-736x490.jpg)![Woman performing body squats in her home](https://skinnyms.com/wp-content/uploads/2021/08/The-Best-Leg-Workout-for-Absolute-Beginners-2-736x490.jpg)](https://skinnyms.com/7-mini-workouts-for-total-body-toning/) [Fitness](https://skinnyms.com/category/fitness/) #### [7 Mini Workouts for Total Body Toning](https://skinnyms.com/7-mini-workouts-for-total-body-toning/) Routines that are quick, effective, and perfect for busy days. By [Gale Compton](https://skinnyms.com/author/gale-compton/) [![woman in pink workout clothes doing donkey kicks](https://skinnyms.com/wp-content/uploads/2021/08/7-Day-Total-Body-Workout-Challenge-Featured-Glute-Kickbacks-736x490.jpg)![woman in pink workout clothes doing donkey kicks](https://skinnyms.com/wp-content/uploads/2021/08/7-Day-Total-Body-Workout-Challenge-Featured-Glute-Kickbacks-736x490.jpg)](https://skinnyms.com/3-best-exercises-get-firm-round-lifted-butt/) [Butt Workouts](https://skinnyms.com/category/fitness/lower-body-workouts/butt-workouts/) #### [3 Best Exercises to Get a Firm, Round, Lifted Butt](https://skinnyms.com/3-best-exercises-get-firm-round-lifted-butt/) Must-try moves for your best butt EVER. By [Gale Compton](https://skinnyms.com/author/gale-compton/) [![fit woman with black yoga pants](https://skinnyms.com/wp-content/uploads/2019/08/7-Lower-Body-Exercises-for-Lean-Legs-Photo-Photo-2.jpg)![fit woman with black yoga pants](https://skinnyms.com/wp-content/uploads/2019/08/7-Lower-Body-Exercises-for-Lean-Legs-Photo-Photo-2.jpg)](https://skinnyms.com/summer-legs-challenge-7/) [Fitness Challenges & Plans](https://skinnyms.com/category/fitness/fitness-challenges/) #### [7-Day Summer Legs Challenge](https://skinnyms.com/summer-legs-challenge-7/) Break out those sundresses and short shorts\! 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Readable Markdown	Improve your life in more ways than one\! ![21-Day Body-Toning Workout Plan for Beginners](https://skinnyms.com/wp-content/uploads/2018/02/21-Day-Body-Toning-Workout-Plan-for-Beginners2-750x500.jpg) This 21-day toning workout plan for female beginners is a great routine to follow if you’re just getting started on your fitness journey! This workout program requires 5 days of strength training and 2 days of rest. If you’re a beginner, this may sound like a lot. However, we break each training day down into a different muscle group. Focusing on one muscle group at a time will ensure that nothing is left behind or pushed too hard, or too fast. Too often we pick and choose what we want to focus on. For example, many ladies only like to work [legs and abs](https://skinnyms.com/abs-butt-legs-home-workout/). The problem with this is it will inevitably lead to imbalance, injury and a disproportionate appearance. This toning workout plan for female beginners is designed to help you build muscle strength and lose fat. It includes three days of exercises to target different areas of the body, as well as a cardio workout to help boost your metabolism. Whether you’re new to working out or just need a refresher, this plan is a great way to get started and stay motivated. This program will work for just about anyone because it is completely modifiable. This means that every exercise can be made easier or more difficult, depending on what level you’re at. Strength training is imperative to a well-rounded, healthy lifestyle. In combination with a healthy diet and [solid cardio routine](https://skinnyms.com/7-day-fat-burning-cardio-workout/), this program will transform your body\! ## The Details [![](https://skinnyms.com/wp-content/uploads/2016/12/7-Day-Fat-Burning-Cardio-Workout.jpg)](https://skinnyms.com/7-day-fat-burning-cardio-workout/) I want you to follow this workout program for a minimum of 3 weeks, but you can always do it for longer. Many toning workout plan for females beginners will allow you to make progress for 6, 8 and even 12 weeks. Don’t be afraid to lift heavier weight than normal! I promise you will see more progress the heavier you lift. Just be sure to always use proper form. If you’re not sure, watch the instructional videos on the next page or ask a knowledgeable friend or trainer to help. [![](https://skinnyms.com/wp-content/uploads/2024/11/Skinny-Ms-Graphics-Horizontal.png)](https://bundles.skinnyms.com/product/a-year-of-flavor-100-seasonal-recipes-for-stress-free-cooking/?utm_source=skinnyms&utm_medium=inpostbanner) Each week, I want you to step it up a little bit. You can either lift a little bit heavier, perform a few more reps, or both! For example, start week 1 with 5-10 pounds. Week 2, pick up the 10-15 pound dumbbells. On week 3, try the 15’s or the 20’s. You can do more or less. Another way to step it up is to increase volume (sets/reps). Add a set or 2 each week and perform extra reps. Whatever you do, make sure you write it down! You should include what exercise you performed, what weight you used, how many sets you did and how many reps that you completed. If you want to step up the workout even further, you can add in active rests in between weightlifting sets (jumping jacks, burpees, mountain climbers, etc…) Oh, and don’t forget to have fun! 😉 Remember to stay hydrated, fuel your body with nutritious foods, and listen to your body. With consistency and dedication, you can achieve your toning goals. ### Week 1: Perform 3 sets of 10 with moderately heavy weight (unless specified otherwise). ### Week 2: Perform 3 sets of 12 with slightly heavier weight than the first week (unless specified otherwise). ### Week 3: Perform 4 sets of 10 with slightly heavier weight than the second week (unless specified otherwise). ## The Workout ![](https://skinnyms.com/wp-content/uploads/2018/02/21-Day-Body-Toning-Workout-Plan-for-Beginners1.jpg) ### Day 1: Chest/Triceps Day ![toning workout plan for female beginners](https://skinnyms.com/wp-content/uploads/2021/06/Pec-Fly-Machine-Chest-Exercise-1200x800.jpg) 1. Bench Press 2. Dips (assisted) 3. Tricep Cable Pushdowns 4. Pec Fly (machine) 5. Dumbbell Pullover 6. Dumbbell Tricep Kickbacks ### Day 2: Back/Biceps Day ![toning workout plan for female beginners](https://skinnyms.com/wp-content/uploads/2018/08/Firm-Your-Back-Biceps-750x500.jpg) 1. Pull-up/Chin-ups (assisted) 2. Barbell Deadlift 3. Dumbbell Row (single-arm) 4. Barbell Bicep Curls 5. Cable Lat Pull-down (wide, overhand grip) 6. Dumbbell Hammer Curls ### Day 3: Rest ![take a chill pill](https://skinnyms.com/wp-content/uploads/2020/06/Try-These-12-Techniques-to-Relax-and-De-Stress-At-Home-Photo-10-750x500.jpg) It’s important to give your muscles time to recover between workouts. Aim for at least one rest day per week\! ### Day 4: Core ![](https://skinnyms.com/wp-content/uploads/2019/11/HIIT-Your-Core-In-Under-10-minutes-Photo-1-750x500.jpg) For week 1 perform each for 3 sets of 30 seconds. On week 2, try to perform 3 sets of 45 seconds. Finally, on week 3 attempt to perform each exercise for 3 sets of 60 seconds. 1. Bicycle Crunches 2. Plank 3. Side Planks 4. Reverse Crunches 5. Sit-ups 6. Russian Twists 7. Scissor Kicks ### Day 5: Shoulders ![shoulders](https://skinnyms.com/wp-content/uploads/2020/09/kettlebell-shoulder-press-for-The-Best-Routine-for-Healthy-Shoulders-750x500.jpg) 1. Dumbbell Shoulder Press 2. Dumbbell Alternating Front Raise 3. Shrugs 4. Dumbbell Lateral Raise 5. Reverse Fly Machine (Also known as Rear Delt machine) ### Day 6: Legs ![leg exercises](https://skinnyms.com/wp-content/uploads/2019/08/7-Lower-Body-Exercises-for-Lean-Legs-Photo-Photo-2-750x500.jpg) 1. Barbell Squats 2. Single-Leg Deadlift (per leg) 3. Walking Lunges (alternating legs) – Week 1: 3 sets of 20 / Week 2: 3 sets of 30 / Week 3: 3 sets of 40 4. Barbell Hip Thrusts 5. Hip Abduction Machine 6. Weighted Calf Raise ### Day 7: Rest ![rest day](https://skinnyms.com/wp-content/uploads/2015/12/6-Ways-to-Get-the-Beauty-Rest-You-Need-600x400.jpg) Congratulations on completing this toning workout plan for females beginners. You can keep up this routine and keep upping or lowering the intensity to fit your needs. Let us know what you thought of this toning workout plan for females beginners in the comments below\! Bench Press Dips (assisted) Tricep Cable Push-downs Pec Fly (machine) Dumbbell Pullover Dumbbell Tricep Kickbacks Pull-up/Chin-up (machine assisted) Pull-up/Chin-up (band assisted) Barbell Deadlift Dumbbell Row (single-arm) Barbell Bicep Curl Cable Lat Pulldown (wide, overhand grip) Dumbbell Hammer Curls Bicycle Crunches Plank Side Planks Reverse Crunches Sit-ups Russian Twists Scissor Kicks Dumbbell Shoulder Press Dumbbell Alternating Front Raise Shrugs Dumbbell Lateral Raise Reverse Fly Machine (Also known as Rear Delt machine) Barbell Squats Single-Leg Deadlift (Per leg) Walking Lunges (alternating legs) Barbell Hip Thrusts Hip Abduction Machine Weighted Calf Raise Try this body-toning workout plan for beginners for a few weeks and let us know what you think! We’d love to hear your feedback! If you love it, you can also try this [Body Toning Workout](https://skinnyms.com/workout-get-toned-firm-without-bulking/). Like this post? Read more: - [21-Day Arm Toning Workout Challenge](https://skinnyms.com/21-day-arm-toning-workout-challenge-4/) - [12 Habits for a Healthy Fit Female Body](https://skinnyms.com/healthy-habits-of-a-fit-girl/) - [How To Slim Down Your Thighs In 6 Moves](https://skinnyms.com/how-to-slim-down-thighs-6-moves/) Don’t forget to follow us on [Facebook,](https://facebook.com/skinnyms) [Pinterest](https://www.pinterest.com/skinnyms) and [Instagram](https://www.instagram.com/skinnyms) for all of the latest body sculpting workouts! Be sure to subscribe to our [eNewsletter](https://skinnyms.com/enewsletter-registration/) for the latest content, from us to you\! This post may include affiliate links. ![](https://secure.gravatar.com/avatar/47b2754adacc7459e4f293a93b3e18816278c5ce941349e8571ea11a88445e4c?s=180&d=mm&r=g) #### Erin Miller Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.” [More by Erin](https://skinnyms.com/author/erin-miller/)
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