Women's Gym Challenge

 Here's a 1.5-hour workout plan for a woman with a focus on legs and core, while still working the upper body. Each drill consists of 3 sets of 10 reps with a 1-minute rest time between sets. Don't forget to take water breaks as needed.

Upper Body:

1. Push-ups (modified if necessary)
2. Bicep Curls (with dumbbells)
3. Tricep Kickbacks (with dumbbells)
4. Lateral Raises (with dumbbells)
5. Bent-Over Rows (with dumbbells)

Legs and Core:

1. Squats (with or without dumbbells)
2. Lunges (with or without dumbbells)
3. Deadlifts (with dumbbells)
4. Calf Raises (with or without dumbbells)
5. Plank
6. Leg Raises
7. Bicycle Crunches
8. Side Plank

Here's how the workout plan would look in practice:

Upper Body:

• Push-ups: 3 sets of 10 reps, 1-minute rest between sets
• Bicep Curls: 3 sets of 10 reps, 1-minute rest between sets
• Tricep Kickbacks: 3 sets of 10 reps, 1-minute rest between sets
• Lateral Raises: 3 sets of 10 reps, 1-minute rest between sets
• Bent-Over Rows: 3 sets of 10 reps, 1-minute rest between sets

Take a 5-minute water break

Legs and Core:

• Squats: 3 sets of 10 reps, 1-minute rest between sets
• Lunges: 3 sets of 10 reps, 1-minute rest between sets
• Deadlifts: 3 sets of 10 reps, 1-minute rest between sets
• Calf Raises: 3 sets of 10 reps, 1-minute rest between sets
• Plank: 3 sets of 30 seconds, 1-minute rest between sets
• Leg Raises: 3 sets of 10 reps, 1-minute rest between sets
• Bicycle Crunches: 3 sets of 10 reps, 1-minute rest between sets
• Side Plank: 3 sets of 30 seconds on each side, 1-minute rest between sets

Take a final water break, stretch, and cool down.