Get a great workout from the comfort of your own home with this 4-day full-body home workout program for women. Check it out and get started!
Description of the training:
Let’s be realistic.
Between work, family obligations, trying to lead a social life, and the other demands of your life, you don’t have much time to make it to the gym.
Women lead very busy and hectic lives, and we sympathize with them.
But you may want to find a way to squeeze in a workout that helps you stay fit and strong when you’re not on the move.
That’s why we’ve created part two of this home women’s workout series.
Below are 4 workouts that you can do anywhere.
Check them out, and if you think they are something doable and can help you reach your fitness goals, give them a try!
Red also:
3 workouts to strengthen arm muscles for women
Home workouts for women:
The following workouts are full-body workouts that require only body weight, resistance bands, dumbbells, and a bar for pull-ups. If you don’t have a bar, you can substitute the movement with one that uses a resistance band.
The exercises are short, easy and effective. On average, they take about 30 to 40 minutes. Their goal is to help you build muscle tone and strength, as well as burn calories.
The rest time depends entirely on your individual abilities. Most people don’t time their rest times. However, if you feel it is necessary to maintain performance, try to rest for 30-60 seconds between exercises.
These workouts are designed to be straight sets, meaning you perform all the sets of one exercise before moving on to the next. However, if you are short on time, you can speed up the pace by doing circuit workouts.
The purpose of this program is simply to help you develop healthy workout habits. It can be used for as long as you like, depending on your goals and commitments. For those who want to use it as a starting point, 6-8 weeks is enough before you want to add more challenging weight-bearing exercises.
If you are just looking for something that you can perform for a long time, this program can be used for however long you want. As mentioned, the goal of the program is to help build healthy exercise habits and make people more active. If that is your goal, stick with it.
Women’s Home Workout -1:
Exercises Repetition Sets:
Dumbbell squat 4 10
Deadlift with a rubber 4 10
Deadlifts with body weight 3 15
Push-ups 3 6-10
Tape pull-ups 4 10
Overhead press with band 3 10
Dumbbell Rack 3 10
Ab Crunch 3 15
Women’s home workout -2:
Exercises Repetition sets:
Weighted squat 3 10
Side lunge 3 8 each
Glute bridge 3 12
One-leg pull-ups 3 8-12 each
Pull-ups 3 5-12
Tape curls 3 12
Leg lifts 3 15
Women’s home workout -3:
Exercises Repetition sets:
Chest press with band 3 12
Tape pull-ups 3 12
Side dumbbell lifts 3 12
Tape pull-ups 3 12
Stiff leg dumbbell lifts 3 12
Donkey kicks 3 12 each
Oblique curls 3 15 each
Women’s home workout 4
Exercises Repetition Sets
Squats 3 12
One-leg dumbbell lift 3 12
Glute bridge 3 12
One arm pull-up with a belt 3 8 reps
Ribbon spread to the side 3 12-15
Plank 3 30 seconds
Conclusion:
You don’t need a lot of fancy equipment to get great results. It takes focus and motivation to train. If you have these two things, you can get a good workout anywhere.
The above workouts are perfect for women who want to get a good workout from the comfort of their home, at a hotel gym, on the road, or anywhere else.
Lack of time to travel to the gym should not stop you from reaching your goals.
If you don’t have a resistance band or dumbbells, it’s a fairly inexpensive investment, and it will pay off as you get stronger and more confident.
