Best At Home Workout For Women
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!
Without self-discipline, success is impossible
Lou Holtz
How many times per week do you workout?
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
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
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.
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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
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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)
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.
