Workout Routines For Women

Here are some simple workout routines for women that you can do at home. These free workouts without weights can easily fit into anyone's lifestyle. They also contains free exercises to flatten stomach as well as tone your hips thighs and butt! These exercises work especially when they are combined with the diet plan and supplements included on this website.

There are 3 workouts: 'Legs', 'Upper Body' and 'Abs'.

Perform each one one non-consecutive days, i.e. Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.

Each of the workout routines for women is conducted in a 'Giant Set' fashion. This means you perform each exercise one after the other without any rest.

Perform the required number of repetitions for each exercise and then go straight into the next exercise. Perform 2-3 'Giant Sets' per workout. A Giant Set is all of the exercises in the workout. Allow yourself 2-3 minutes rest between Giant Sets.


workout routines for women - legs 1

workout routines for women - legs 2


Workout Routines For Women 1: Legs

Exercise 1: Squats

Place your feet one-and-a-half times your shoulder width apart with your toes turned out slightly.

Hold your arms straight out in front of your body.

Move your hips backwards first as you bend your knees to perform the squat.

Squat down until your thighs are slightly above parallel with the floor.

Perform 25-30 reps.

TIPS: Keep an arch in your lower back at all times, keep your head up and stay focused on a point in front of you throughout the entire movement. As you reach the standing position keep your knees slightly bent.

Exercise 2: Lunges

Stand in a split stance (one foot forward and one foot back) with feet about 2 times shoulder width apart.

Lift the heel on the back foot and have the front foot flat on the floor.

Bend both knees and allow the back knee to touch the floor.

Perform 25-30 reps on each leg.

TIPS: Keep your back straight throughout the movement and keep your front knee slightly bent as you reach the top position.

Exercise 3: Stiff-leg Deadlifts

Stand with feet shoulder-width apart.

Have a slight bend in your knees but keep your legs stiff.

Bend forward from your hips until you feel tension in your hamstrings.

Perform 25-30 reps.

TIPS: Ensure you keep an arch in your lower back throughout the entire movement.

Exercise 4: Calf Raises

Hold on to a wall for balance.

Lift your heels off the floor as far as you can.

Squeeze your calf muscles (back of your lower leg) as hard as you can when you reach the top position and hold.

Lower your heels to the floor again.

Perform 25-30 reps.

TIPS: Perhaps try lifting one foot off the floor and perform the movement one leg at a time.

Exercise 5: Lateral Leg Lifts

Kneel on the floor and place your hands on the floor directly under your shoulders.

Put one leg out to the side and keep your foot on the floor.

Lift your leg 40-50cms off the floor and then lower it again.

After 25-30 reps change legs.

TIPS: Stay tense through your abdominal region as you perform this movement.

Since the hips and thighs are the largest muscle groups being worked in this series of workout routines for women, it is important that they form the foundation of your weekly workout program.

Below is the next of the Workout Routines for Women... Upper Body.


workout routines for women - upper body 1

workout routines for women - upper body 2


Workout Routines For Women 2: Upper Body

Exercise 1: Towel Pulls (Upper Back)

Hold one end of a towel whilst a friend or partner holds the other end.

Lean back slightly.

Pull your shoulder blades together.

Then pull the towel into your abdominal region and hold for 2 seconds.

Release the towel slowly allowing it to move away from your body in the exact opposite sequence (arms out first, shoulder blades move away from each other, lean forward slighlty).

Your partner should resist slightly as you perform this movement.

Repeat for the required number of reps.

Exercise 2: Upper body Lifts (Lower Back)

Lie face down on the floor with arms outstretched in front.

Slowly lift both arms off the floor about 10cms.

Feel tension in the lower back muscles and hold for 2 seconds.

Repeat for 10-15 reps.

Exercise 3: Leg Raises (Lower Back)

Lie face down on the floor with arms outstretched in front.

Slowly lift both feet off the floor about 10cms.

Feel tension in the lower back muscles and hold for 2 seconds.

Repeat for 10-15 reps.

Exercise 4: Push Ups (Chest)

Have your hands and knees on the floor and your hands slightly wider than should width.

Slowly lower your torso to the floor.

Then push yourself back up to the starting position.

Repeat for 10-15 reps.

Exercise 5: Dips (Triceps)

Place your hands on the edge of a chair slighlty wider than shoulder width.

Place your feet on the floor in front off your body.

Bend your elbows and lower your body.

Push yourself back up to the starting position.

To make this exercise easier bring your feet closer to your body or take make it harder move your feet further away.

Repeat for 10-15 reps.

Exercise 6: Towel Curls (Biceps)

Hold the middle of a towel with both hands (palms facing up).

Have a partner hold the ends of the towel for resistance.

Bend your elbows and curl the towel upwards.

Sqeeze your biceps at the top position.

Hold for a count of 2 seconds.

Slowly lower the towel to the starting position with your partner maintaining the resistance.

Repeat for 10-15 reps.

Below is the next of the Workout Routines for Women... Abs.


workout routines for women - abs 1

workout routines for women - abs 2


Workout Routines For Women 3: Abs

Here are some free exercises to flatter your stomach.

Exercise 1: Crunches

Lie on the floor withyour feet flat on the floor and shoulder-width apart.

Have your hands supporting the weight of your head but don't use your arms to assist with the lift.

Slowly lift your shoulders off the floor whilst keeping a gap between your chin and your chest.

Breathe out as you curl up and push your lower back into the mat.

Feel the contraction in your abdominal muscles.

Slowly lower back down to the starting position without letting your head touch the floor asnd repeat for 10-15 reps.

Exercise 2: Double Crunch

Start with your knees off the floor and your legs at 90 degrees.

Have your hands supporting the weight of your head.

Slowly crunch your knees and shoulders together.

Repeat for 10-15 reps.

Exercise 3: Alternating Crunch

Start in the Double Crunch position.

Slowly curl up and bring your right knee and left elbow together.

Return to the start position and alternate sides.

Repeat for 10-15 reps.

Exercise 4: Stabilising Crunch

Use the same start position as the Double Crunch.

Crunch up so your back comes totally off the floor (You may need to use your arms to provide some momentum).

Hold the balanced position (your hips should be the only body part touching the floor).

Repeat for 10-15 reps.

Exercise 5: 'V' Crunch

Start with your arms and legs outstretched and have them both at 45 degrees.

Slowly bring your arms and legs to a vertical position simultaneously.

Reach for your toes and feel the contraction in your abdominal muscles.

Repeat for 10-15 reps.

Exercise 6: Reverse Crunch

Place your hands on the floor beside you.

Lift your feet off the floor.

Slowly curl your knees towards your chest bringing your hips off the floor.

Repeat for 10-15 reps.

Each Workout Routine for Women should be preformed on non-consecutive days to allow for sufficient recovery.

Also if you would like to learn more detailed information about workout routines for women, get a copy of my book, Look Good, Feel Great!






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