{"id":33373,"date":"2024-04-24T23:25:26","date_gmt":"2024-04-25T06:25:26","guid":{"rendered":"https:\/\/www.drworkout.fitness\/?p=33373"},"modified":"2024-04-24T23:25:29","modified_gmt":"2024-04-25T06:25:29","slug":"landmine-workout-program-for-women","status":"publish","type":"post","link":"https:\/\/www.drworkout.fitness\/landmine-workout-program-for-women\/","title":{"rendered":"Landmine Workout Program for Women (with PDF)"},"content":{"rendered":"\n<p>The landmine workout is a popular option for women looking to improve their fitness. It helps with strength building, muscle toning, and joint health promotion. Landmine workouts is a great option that caters to these needs, providing a dynamic and adaptable training technique that aligns perfectly with women&#8217;s fitness objectives.<\/p>\n<p>Whether you want to shape your body to a perfect hourglass figure, boost your athletic abilities, or simply improve your overall health, landmine exercises can offer a fresh and efficient way to achieve your fitness goals.<\/p>\n<p>Moreover, they are particularly advantageous for home gym setups, offering versatility and convenience.<\/p>\n<p>In this article, I&#8217;ll walk you through a 4-day landmine workout routine specially designed to boost your girl power.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-33376 size-full\" title=\"Landmine Workout for Women\" src=_-272.html alt=\"Landmine Workout for Women\" width=\"940\" height=\"788\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Landmine-Workout-for-Women.png 940w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Landmine-Workout-for-Women-300x251.png 300w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Landmine-Workout-for-Women-768x644.png 768w\" sizes=\"(max-width: 940px) 100vw, 940px\" \/><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >What Will I Learn?<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=_-76.html#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #9d24e2;color:#9d24e2\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #9d24e2;color:#9d24e2\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=index-3433.html#4_Day_Landmine_Workout_Plan_for_Women\" title=\"4 Day Landmine Workout Plan for Women\">4 Day Landmine Workout Plan for Women<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=index-3433.html#Day_1_Upper_Body\" title=\"Day 1: Upper Body\">Day 1: Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=index-3433.html#Day_2_Leg_and_Glutes\" title=\"Day 2: Leg and Glutes\">Day 2: Leg and Glutes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=index-3433.html#Day_3_Rest\" title=\"Day 3: Rest\">Day 3: Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=index-3433.html#Day_4_Upper_Body\" title=\"Day 4: Upper Body\">Day 4: Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=index-3433.html#Day_5_Lower_Body_Core\" title=\"Day 5: Lower Body &amp; Core\">Day 5: Lower Body &amp; Core<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=index-3433.html#4_Day_Landmine_Workout_Routine_for_Women_PDF\" title=\"4 Day Landmine Workout Routine for Women PDF\">4 Day Landmine Workout Routine for Women PDF<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=index-3433.html#The_Bottom_Line\" title=\"The Bottom Line\">The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"4_Day_Landmine_Workout_Plan_for_Women\"><\/span>4 Day Landmine Workout Plan for Women<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The landmine setup provides a safe and joint-friendly environment for performing a wide array of exercises.<\/p>\n<p>Unlike traditional free weights or machines, landmine exercises incorporate multidirectional movements, engaging multiple muscle groups simultaneously while minimizing stress on the joints. This makes landmine workouts particularly suitable for women, who may prioritize exercises that reduce the risk of injury and promote long-term joint health.<\/p>\n<p>Here&#8217;s a thoughtfully designed landmine workout routine tailored for women, featuring four workout days and three rest days per week. This program maximizes the benefits of landmine exercises while allowing ample time for recovery and progress.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-33377 size-full\" title=\"Landmine Workout Program for Women\" src=_-273.html alt=\"Landmine Workout Program for Women\" width=\"800\" height=\"2000\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Landmine-Workout-Program-for-Women.png 800w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Landmine-Workout-Program-for-Women-120x300.png 120w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Landmine-Workout-Program-for-Women-410x1024.png 410w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Landmine-Workout-Program-for-Women-768x1920.png 768w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Landmine-Workout-Program-for-Women-614x1536.png 614w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_1_Upper_Body\"><\/span>Day 1: Upper Body<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Landmine Shoulder Press: 3 sets x 10 reps<\/li>\n<li>Landmine T Bar Row: 3 sets x 10 reps<\/li>\n<li>Landmine Chest Press: 3 sets x 10 reps<\/li>\n<li>Landmine Lateral Raise: 3 sets x 12 reps<\/li>\n<li>Landmine Bicep Curl: 3 sets x 12 reps<\/li>\n<li>Landmine Rotations: 3 sets x 12 reps<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Day_2_Leg_and_Glutes\"><\/span>Day 2: Leg and Glutes<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Landmine Romanian Deadlift: 3 sets x 10 reps<\/li>\n<li>Landmine Front Squat: 3 sets x 10 reps<\/li>\n<li>Landmine Sumo Squat: 3 sets x 12 reps<\/li>\n<li>Landmine Reverse Lunge: 3 sets x 10 reps each leg<\/li>\n<li>Landmine Single Leg Hip Thrust: 3 sets x 12 reps<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Day_3_Rest\"><\/span>Day 3: Rest<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Day_4_Upper_Body\"><\/span>Day 4: Upper Body<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Landmine Push Press: 3 sets x 10 reps<\/li>\n<li>Landmine Meadows Row: 3 sets x 10 reps each arm<\/li>\n<li>Double Landmine Incline Chest Fly: 3 sets x 12 reps<\/li>\n<li>Landmine Upright Row: 3 sets x 12 reps<\/li>\n<li>Landmine Tricep Extension: 3 sets x 12 reps<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Day_5_Lower_Body_Core\"><\/span>Day 5: Lower Body &amp; Core<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Landmine Goblet Squat: 3 sets of 12 reps<\/li>\n<li>Single Leg Landmine Romanian Deadlift: 3 sets of 10 reps per leg<\/li>\n<li>Landmine Sumo Squat: 3 sets of 12 reps<\/li>\n<li>Angled Landmine Reverse Lunge: 3 sets of 10 reps per leg<\/li>\n<li>Landmine Russian Twists: 3 sets of 15 reps per side<\/li>\n<li>Landmine Rollouts: 3 sets of 10 reps<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"4_Day_Landmine_Workout_Routine_for_Women_PDF\"><\/span>4 Day Landmine Workout Routine for Women PDF<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Download our 4-day landmine exercise program designed specifically for women in PDF format. Easily access the PDF on your mobile device or print it out for workout reference.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-luminous-vivid-orange-to-vivid-red-gradient-background has-background wp-element-button\" href=view8067-4.html style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener nofollow\">Download<\/a><\/div>\n<\/div>\n\n\n\n<p>\u00a0<\/p>\n<p><em><strong>Don&#8217;t miss:<\/strong><\/em><\/p>\n<p><a href=_-274.html>5 Day Workout Split for Women<\/a><br \/><a href=_-275.html>Women\u2019s Glute Building Workout Plan<\/a><br \/><a href=_-276.html>12 Week Body Transformation Workout Plan for Women<\/a><br \/><a href=_-277.html>Slim Thick Workout Plan and Diet<\/a><br \/><a href=_-278.html>Dumbbell Only Workout Routine for Women<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span>The Bottom Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This 4-day upper-lower landmine workout program is designed exclusively for women, focusing particularly on strengthening the glutes and abs. Ideal for those with a landmine setup at home, this tailored routine offers the convenience of exercising in the comfort of your own space.<\/p>\n<p>With its <a href=_-103.html>upper-lower split<\/a> structure, participants benefit from ample rest and recovery time, ensuring optimal muscle growth and overall fitness progress.<\/p>\n<p>Whether your goal is to sculpt a well-toned figure, enhance your strength, or simply enhance your overall well-being, our dynamic landmine exercises pave the way for you to achieve your fitness goals.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The landmine workout is a popular option for women looking to improve their fitness. It helps with strength building, muscle toning, and joint health promotion. Landmine workouts is a great option that caters to these needs, providing a dynamic and adaptable training technique that aligns perfectly with women&#8217;s fitness objectives. Whether you want to shape [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":33376,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[323,318,322,326,13],"tags":[336],"class_list":["post-33373","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-women","category-beginner","category-intermediate","category-upper-lower","category-workout-programs","tag-4-day-workout-plan"],"featured_image_src":"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Landmine-Workout-for-Women.png","author_info":{"display_name":"Athira Unni","author_link":"https:\/\/www.drworkout.fitness\/about\/writers\/"},"_links":{"self":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/33373"}],"collection":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/comments?post=33373"}],"version-history":[{"count":4,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/33373\/revisions"}],"predecessor-version":[{"id":33381,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/33373\/revisions\/33381"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media\/33376"}],"wp:attachment":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media?parent=33373"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/categories?post=33373"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/tags?post=33373"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}