Free Workout Plan - Female - Under 21 - Sports Performance
Day 1: Lower Body Workout + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Front Squats | 4 | 10 |
| Dumbbell Romanian Deadlift | 4 | 12 |
| Dumbbell Lunges | 4 | 10 |
| Planks | 3 | 1-2 Minutes |
Day 2: Off
*Cardio can be performed on days off or first thing in the morning.
Day 3: Upper Body Workout + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3 | 10 |
| Machine or Dumbbell Row | 3 | 10 |
| Seated Dumbbell Overhead Press | 3 | 10 |
| Dips (Optional: Assisted) | 3 | As many as possible |
| Pull-Ups (Optional: Assisted) | 3 | As man as possible |
Day 4: Off
*Cardio can be performed on days off or first thing in the morning.
Day 5: Full Body Workout + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 2 | 12 |
| Machine Chest Press | 2 | 10 |
| Lat. Pull Downs | 2 | 12 |
| Machine Shoulder Press | 2 | 10 |
| Leg Extensions | 2 | 12 |
| Leg Curls | 2 | 12 |
| EZ Bar Curls | 2 | 10 |
| Dumbbell Triceps Kickbacks | 2 | 12 |
| Planks | 3 | 1 min. |
Day 6: Off
*Cardio can be performed on days off or first thing in the morning.
Day 7: Off
*Cardio can be performed on days off or first thing in the morning.
Rest Between Sets
Limit rest between sets to a maximum of 60-90 seconds.
Exercise Form
Make sure to perform only quality reps. If your technique starts to break down, end the set to reduce injury risk.
Resistance
Use the same weight for each set of a given exercise. When you can perform the listed reps for each of the sets, progress in weight.
HIIT Cardio
The combination of resistance training and HIIT cardio is an excellent choice for overall health and sports performance. Recommended cardio is 15 minutes of HIIT. HIIT is high intensity interval training.
“HIIT” cardio involves alternating between periods of super-high intense exercise, and a more reasonable, sustainable pace. Sprinting is a good example of high intensity.
Click here for 8 quality HIIT cardio workout examples.
Nutrition
For optimal performance, you’ll need a proper amount of quality calories. A simple and fast way to calculate your daily caloric intake requirements is to determine your TDEE, or total daily energy expenditure.
Click here to calculate your TDEE.
To maximize recovery, and it is may be best to eat in a calorie surplus. Try adding an additional 200 calories per day to your TDEE. This will assist with the rate you build muscle and strength. Excess weight will not be added with the small caloric increase.
Workout Notes
Pull ups, and dips are AMAP sets. This means as many reps as possible.
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