Train Like an Athlete: Fat Loss & Muscle Tone for Women
Inspired by Dr. Stacy Sims (Home Version)
🔬 Training Philosophy
“Women are not small men. Train with your physiology.” — Dr. Stacy
Sims
Core Principles:
Bodyweight strength and resistance bands for muscle tone
Use HIIT and plyometrics to burn fat efficiently
Sync workouts with menstrual cycle phases
Prioritize protein intake post-workout
Support intense training with strategic carbs & rest
📅 Weekly Home Plan Overview (4 Weeks)
5 training days, 2 recovery days | 30–45 min/day
Day Focus Goal
Monda Lower Body Strength + Core (No Tone glutes, legs, build
y Weights) shape
Tuesda HIIT Intervals + Agility Drills Burn fat, boost
y coordination
Wedne Upper Body & Mobility (Bodyweight) Sculpt arms, improve
sday posture
Thursd Plyo + Core Burnout Circuit Fat loss & muscle
ay endurance
Friday Glute & Hamstring Burn + Sprints Athletic power, lean legs
(At Home)
Saturd Active Recovery (walk/yoga/dance) Restore + light movement
ay
Sunday Rest or Stretching Full recovery
🧘 Sample Home Workouts
Monday: Lower Body + Core (No Weights)
Air Squats – 3 x 20
Bulgarian Split Squats (chair) – 3 x 10/leg
Glute Bridges – 4 x 15
Wall Sit Hold – 3 x 45s
Core: Dead Bug + Side Plank – 3 rounds
Tuesday: HIIT + Agility
Repeat 3 rounds: - Jumping Jacks – 30s
- High Knees – 30s
- Skater Hops – 20 reps
- Mountain Climbers – 30s
- Rest 30s
Then: - Fast feet in place – 20s x 4
- Lateral shuffles – 3 rounds
Wednesday: Upper Body (Bodyweight Focus)
Wall Push-ups or Incline Push-ups – 3 x 10–15
Tricep Dips (Chair) – 3 x 12
Plank to Push-up – 3 x 10
Arm Circles – 1 min forward/back
Shoulder Taps – 3 x 30s
Mobility Flow: 10 min shoulder and spine stretch
Thursday: Plyometric + Core Burnout
Circuit: 3 rounds - Jump Squats – 15
- Burpees – 10
- Side Lunges – 10/side
- Plank Reaches – 30s
- Flutter Kicks – 30s
Finisher: 1-min squat hold + 30s plank
Friday: Glutes + Sprint-Inspired Moves
Glute Bridges (single leg) – 3 x 12/leg
Wall Kickbacks (bands optional) – 3 x 15/leg
Hamstring Walkouts – 3 x 10
Standing Long Jumps – 3 x 5
Sprint Drill: Run in place 20s hard / 40s rest x 6
Nutrition (Stacy Sims Style)
When What to Eat
Pre-Workout Carb + protein (e.g., banana +
PB)
Post-Workout 30g protein + carb (e.g.,
smoothie w/ berries)
Daily Fuel Whole foods: lean protein,
veggies, healthy fats
Key Advice Don’t fast before HIIT or
bodyweight strength
🌚 Sync With Your Cycle
Phase Training Notes
Follicular Push harder: great for
strength, HIIT, and cardio
Ovulation High energy: great for agility
and sprint drills
Luteal Lower impact: prioritize
mobility & core strength
Menstrual Gentle movements: stretching,
walking, yoga
💪 Recovery Musts
Sleep: 7–9 hours
Hydration: Water + electrolytes
Mobility: Daily 10 min stretch or foam rolling
Mental: Mindfulness, journaling, scripture
Want to complement this with: - 📓 A printable PDF? - 📄 A Notion tracker? - 🍴
Meal plan + shopping list? - 🏡 Gym version for when you’re ready?
Let me know which you’d like next!
