12-WEEK BEGINNER’S WEIGHTLIFTING PLAN FOR WOMEN
WEEKS 1-4 DAY 1
1 LYING LEG RAISE
3 sets x 10–15 reps
Lie face-up on the floor, arms straight and close to sides, legs straight, and feet flexed.
Engage your abs and lift your heels off of the floor about ten centimetres, keeping lower back pressed to floor. This is your starting position (A).
Keeping core tight, lift your legs, keeping them straight until nearly perpendicular to floor Lower feet under control until they are
