Free 7-Day Workout Plan
This weekly workout plan is designed for women who want it all
This Workout Plan is a Game-Changer for Women
When it comes to fitness, many women struggle to find a routine that checks all the boxes: strength, cardio, recovery, and sustainability. That’s exactly why this workout plan is so powerful—it’s the perfect example of multi-modal fitness designed with women in mind.
Each day focuses on a specific muscle group—legs, shoulders, back, arms, and total body—ensuring that no area is overlooked. This split structure builds strong, toned muscles while keeping workouts efficient and intentional. By incorporating both weightlifting and cardio, it supports a healthy metabolism, builds lean muscle, and helps you stay trim without the burnout of doing the same routine every day.
What makes it truly unique are the active rest days. Instead of doing nothing, these days are filled with purposeful movement—family walks, hikes, bike rides, or even a game of pickleball. It’s a refreshing reminder that fitness doesn’t just happen in the gym—it can (and should) weave into everyday life in fun, relational ways.
This balanced mix of lifting, cardio, and movement creates a plan that’s low-impact, sustainable, and energizing. It’s about more than just building strength—it’s about building a lifestyle of health, joy, and longevity.
So whether you’re stepping into weight training for the first time or you’ve been working out for years, this plan meets you right where you are—and helps you grow stronger, leaner, and more confident while staying connected to the things that matter most.
Hi, I’m Chrissy Horner!
I’m passionate about helping women curate the healthiest, most joy-filled versions of themselves. Follow Rooted & Refining for healthy recipes, workout suggestions, faith-filled mindset tips, and simple ways to bring more fun into your everyday life. Sign up today!
