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Best At Home Workout For Women

Updated on April 6, 2014
Push-Ups
Push-Ups

Introduction

Many believe the only way to get good workout is by going to the gym or to group exercises. But that is not true you can do a good workout at home if you know how. Gym and group exercises are expensive but are they really worth of the money? Well if you know how to exercise properly and you have a good workout routine, you can do as good or better workout at home. Here I will explain how to get in shape and improve your psychophysical preparedness at home with minimum equipment. With this workout you will save your money and time.

Persistence can change failure into extraordinary achievement

Matt Biondi

Basic Tips

1. Determination to success

Write down your goals so you will have clearly defined objectives. You want to lose weight or just improve your psychophysical preparedness? Clearly define that and write it down. This is your goal which must be accomplished. Vow to yourself that no obstacle is going to stop you.

2. Review your goals

Now you have your goals. Put the paper with your goals to a visible place so you will not forget them. Always follow written goals.

3. Record your progress

Before you start the routine take a picture of yourself. Every two months after the start of the routine take a picture again. Then compare pictures. I believe you will be amazed on the progress. Remember you can do it!

Run to refresh your mind
Run to refresh your mind

Without self-discipline, success is impossible

Lou Holtz

How many times per week do you workout?

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About Workout Routine

This is a complete workout routine which can be done at home. You will only have to leave your home for running activities. Running is important part of cardiovascular training so do not avoid it. The workout routine covers whole body and is a good way to get shape or improve your shape.

The routine is split by days and it has 5 workouts per week:

  • 3 strength workouts
  • 2 cardiovascular workouts

Strength workouts consist of:

  • Upper body workout
  • Legs and calves workout
  • Abs workout

Cardiovascular workouts consist of:

  • Running workout with interval training
  • Before breakfast running workout


So let's see what you'll be doing by days




Important:

  • Pause between series: 1,5 min at all workouts
  • Pause between exercises: 3 min at all workuts
  • Increase repetitions when you are able to!

Day 1 - Upper Body Workout

Introduction:

Upper body consists of upper back muscles, shoulder muscles, chest muscles and arm muscles. With this workout you will improve your muscles performance and also lose weight because of the intensity.


Upper Body Muscles

Train Upper Body Muscles
Train Upper Body Muscles

Workout

Exercise
Repetitions
Series
Equipment
Women Push-Ups
10
3
 
Women Triceps Push-Ups
8
3
 
Land Swimming
45 seconds
3
 
Front Raise
8
3
Plastic Bottles With Water (1 pound)
Lateral Raise
8
3
Plastic Bottles With Water (1 pound)

Women Push-Ups

Muscles engaged:

  • Pectoralis Major
  • Deltoid
  • Triceps

Description:

Lie on the floor and position your hands wider than shoulder width. Bend knees and push yourself up. Fully extend your arms when coming up.

How to do Women Push-Ups

Women Triceps Push-Ups

Muscles engaged:

  • Triceps Brachii
  • Pectoralis Major
  • Deltoid

Description:

Lie on the floor and position your hands with hands under shoulders or narrower. Place your hands together making a diamond shape with your thumbs and index fingers. Bend knees and push yourself up. Fully extend your arms when coming up.

How to do Women Triceps Push-Ups

Land Swimming

Muscles engaged:

  • Lower back muscles
  • Gluteus Maximus
  • Hamstrings

Description:

Lie on the floor bring the arms in front of your head and raise them about 2 inches above the floor. Raise your legs too. Start moving simultaneously your leg and arms up and down.

How to do Land Swimming

Front Raise

Muscles engaged:

  • Deltoid

Decription:

Pick up the bottles with water in both hands. Position water bottles in front of your legs with elbows straight. Raise water bottles forward and upward until they are above horizontal.

How to do Front Raise

Lateral Raise

Muscles engaged:

  • Deltoid

Description:

Pick up the bottles with water in both hands. Position water bottles in front of your legs with elbows straight. Raise arms to side until elbows are in the height of the shoulder

How to do Lateral Raise

Things you may need

Tone Fitness Hourglass Shaped Dumbbells
Tone Fitness Hourglass Shaped Dumbbells

Replace bottles with dumbbell set

 
Interval Running
Interval Running

Age is no barrier. It’s limitation you put on your mind

Jackie Joyner-Kersee

Day 2 - Running workout with interval training

Description:

Interval trainings are more effective than exercising at one intensity level. You will burn fat that way, gain more muscle and increase metabolism. Studies revealed that 2 weeks of interval training is comparable to 6 weeks of endurance training. It’s important to take fast run seriously and that you do your best during the fast run. During slow run recover yourself for next fast run.

Five Tips about Interval Training

Workout

What to do
Repetitions
 
1-minute fast run and 1 minute slow run
10X without pause
 
 
 
 
 
 
 

Day 3 - Day Off

Abdominal Muscles

Train Abdominal Muscles
Train Abdominal Muscles

Day 4 - Abs

Introduction:

Abdominal muscles are a group of 6 muscles. They provide support and movement to the core and they assist in the breathing process.

Workout

Exercise
Repetitions
Series
Crunch
8
3
Flutter Kick
30 seconds
3
Cutting edge
30 seconds
3
Side Sit-Up
8
3

Crunch

Muscles engaged:

  • Rectus abdominis

Description:

Lie on your back and raise your knees. Put your hands on your ears and raise your upper body toward thighs. Lower yourself back down and repeat.

How to do Crunches

Flutter kick

Muscles engaged:

  • Rectus abdominis

Description:

Lie on the floor and place your hands under your buttocks. Raise your feet 10 inches above the floor. Then raise your right foot 30 inches above the floor and lower it back to the starting position. Raise your left foot 30 inches above the floor and lower it back to the starting position. Repeat.

How to do Flutter Kicks and Cutting Edge

Cutting Edge

Muscles engaged:

  • Rectus abdominis

Description:

Lie on the floor and place your hands under your buttocks. Raise your feet 10 inches above the floor. Spread your legs apart and bring the back together. Repeat.

Side Sit-Up

Muscles engaged:

  • Abdominal external oblique

Description:

Lie down and place your right ankle on your left knee. Place your hands on your ears and raise your upper body so that your left elbow touches your right knee and then go to starting position. Switch legs and work other side. Repeat.

How to do Side Sit-Ups (0:55-1:40)

Slow Run on an Empty Stomach
Slow Run on an Empty Stomach

Day 5 - Before Breakfast Running

Description:

Running on an empty stomach will cause fat burning process. But do not forget to drink water before run and during the run. You have to run slow otherwise you will burn your muscles. If you do not feel okay during the exercise do not push yourself.

Workout

What to do
Repetitions
 
30 - minute slow run
1
 
 
 
 
 
 
 

Why to run on an empty stomach?

Day 6 - Lower Body Workout

Introduction:

Lower body consists of but, hips, thighs and calves muscles. With this routine you will build your lower body muscles and lose fat.

Lower Body Muscles

Workout

Exercise
Repetitions
Series
Equipment
Lunge
8
3
 
Squat
10
3
 
Step-Up
8
3
Step, aerobic step
Standing Calf Raise
10
3
Step, aerobic step

Lunge

Muscles engaged:

  • Quadriceps
  • Gluteus Maximus

Description:

Position yourself with your hands on your hips. Lunge forward with left leg and lower your body by flexing knee and hip. Return to starting position and do the same with right leg. Repeat.

How to do Lunge

Squat

Muscles engaged:

  • Quadriceps
  • Gluteus Maximus

Description:

Position yourself with arms extended forward and squat down. Descend until thighs are parallel to the floor. Back should be straight. Return to starting position and repeat.

How to do Squat

Step up

Muscles engaged:

  • Quadriceps
  • Gluteus Maximus

Description:

Position yourself in the direction of the step or aerobic step. Place left foot on the step/aerobic step and stand on it first with left foot and then with right foot. Step down first with right foot and then with left foot. Repeat the same with opposite leg. Then repeat this system of step ups.

How to do Step-Up

Standing calf raise

Muscles engaged:

  • Gastrocnemius

Description:

Position toes of feet on the step/aerobic step with heels extending off. Get additional balance with placing the hand on stabile item near. Raise heel as high as possible. Then lower heels in starting position. Repeat.

How to do Calf Raise

Day 7 - Day Off

Conclusion

With this workout routine you will gain on strength and cardiovascular preparedness. Do not forget to increase repetitions when you feel comfortable during the workout. Workout must be tough to gain on preparedness. The most important is that you can do this everywhere and without expenses. It is time to stop searching for excuses and start training. Repeat day by day routine every week.

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Comments

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    • BobbySD profile imageAUTHOR

      BobbySD 

      3 years ago from All around the world

      Thanks! :)

    • sweetpikez profile image

      Pinky de Garcia 

      3 years ago

      Great hub! This showcases everything a woman needs for her well- shaped body.

    • DREAM ON profile image

      DREAM ON 

      3 years ago

      I can't wait to share this hub with my wife.Making most of your time when you have a busy schedule. Staying in shape is so important. Great job I loved it.

    • BobbySD profile imageAUTHOR

      BobbySD 

      5 years ago from All around the world

      Thank you

    • The Reminder profile image

      The Reminder 

      5 years ago from Canada

      Really good and well structured hub!

    • BobbySD profile imageAUTHOR

      BobbySD 

      5 years ago from All around the world

      Thank you, the emphasis is on simple exercises which can be done anywhere and anytime. I hope it helps.

    • profile image

      Bettie Carmack 

      5 years ago

      Thanks for the useful information!

    • mayank147 profile image

      Mayank Agrawal 

      5 years ago from Bangalore

      Such a great hub for womens who want to loose weight by doing simple exercises :)

    • Astra Nomik profile image

      Cathy Nerujen 

      5 years ago from Edge of Reality and Known Space

      Wow, this is an amazing fitness hub. I feel energized from reading it. So many great videos.

    • BobbySD profile imageAUTHOR

      BobbySD 

      5 years ago from All around the world

      Thank you, I hope this hub will help people with their workouts.

    • MPG Narratives profile image

      Marie Giunta 

      5 years ago from Sydney, Australia

      What a comprehensive hub on exercising. The stretches, especially the "land swimming" type, as well as regular walking help me to keep fit. You've given people lots of ideas on how to keep fit with this hub, well done. Hub shared and pinned.

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