Women Workout Routines

women workout routines








Women workout routines are different from male exercise habit. Although the equipment and the workout stay the same, the repetitions that you need do and the quantity of weight is quite different. This is because women have different purposes why they do workouts.

There are so many workout routines and each one of us has different kind of routine that we do as part of our exercise. However, not all workout routines can be effective and there will be times that your body won’t react on the routine you currently have thus making it less effective and burdensome.

Unlike men, most women don’t desire to acquire a bulky and big body. They only want to get toned that is why the equipment that they need to use should be in between of heavy and light weight equipments. They also perform a workout with 10 or more repetitions.

One of the main reasons why you workout is to burn more calories in your body. Aside from that, it is also a great way to stay fit and active. Thus, there are certain parts of your body that you need to focus on with the workout that you have.

Women workout routines:

Iinclude bicycle crunches, leg lifts, weightlifting and abdominal exercises, and a lot of more. Most of these workouts target your biceps, shoulders, chest, triceps, ABS, back, core, legs and butt.


Here are the women workout routines that you can do:

Lying March for the ABS – this workout can be done by bending your knees aligned over hips at 90 degrees. Your palms should be on the ground and you have to lie face up with arms extended at the sides. After you pulled your abs in, lower your left foot in gently while stopping just before the ground is touched. What you’ll do after that sequence is to raise your left leg to starting position and repeat on the other side for completion.

Full-body Machine – your whole body is used in this type of physical exercise. This is when you concentrate more on your core and arms, making them stronger. Engage your arms in a deliberate manner. Then as you are using for your legs, you have to pull and push with the same intensity.

Ball Squat for Butt and Legs –all you need to do is to stand with firmness between a wall and your back. Walk forward until your feet are somewhat in front of your hips. Then you can place your hands on the thighs and squat until your thighs are parallel to the ground. Before you return to the starting position, rise up first on the balls of the feet as you stretch arms above your head.

Women workout routines are also effective exercises to lose weight. They are very efficient in burning more fat and eliminating more calories in your body. Since there are a lot benefits that you can get from it, they are all worth it as part of your daily workout regimen.


Weight Loss Workout Plan

Proper and healthy diet plays an important role in controlling weight. However, you can attain an optimum result if it will be complemented with regular weight loss workout plan. So, what is the available workout plans to shed off excess body luggage?

In losing weight, there is also the need to extend your focus aside from being particular with diet. Increasing body movements by incorporating cardio workout and strength training are certainly the keys to weight loss.

As for the cardio workouts such as cycling and running, more calories are burned. On the other hand, strength training can reduce the percentage of body fat present in the body while building lean muscles which can be of efficient help in burning more fats. Nevertheless, both contribute to an enhanced metabolism.

Losing weight is a long-term goal thus; you really have to work a lot. Go visit the gym and utilize any available amenities with the help of a personal trainer. Nevertheless, this page will just touch the superficial in weight loss workout plan.

Monday- Wednesday- Friday Schedule: Stationary Bicycling

In the given days, you can schedule yourself to perform an indoor cycling which will last for 45 minutes. Beforehand, you first have to stretch your muscles to warm them up and pedal the bike at your comfortable pace and set a resistance at five on a scale of 10.

Afterwards, run the stationary bike at a quick pace for 30 seconds and return to your comfortable pace for 1 minute. Repeat for 10 times. Then, increase the resistance to 7 and ride for 2 minutes and 30 seconds. For the next time, ride the bike as if you are standing.

The next thing you need to do is to cool down. Repeat the sprint stage and decrease the tension on the bike. Return to your normal pace.

Tuesday and Thursday Schedule: Run and Run

Thirty minutes of running will be your workout routine for Tuesday and Thursday. Warm up first and go jogging at an increasing pace for five minutes. Afterwards, run for 30 seconds and resume your previous pace for 1 minute. Repeat this for 10 times. When you’re done, cool down by reducing your speed.

Two times a week strength training

You can start strength training before your workout to increase your energy as you lift weights. However, get yourself acquainted first with its types which are the resistance training and isometric training.

Nevertheless, workouts should include body-weight squat, forward lunge, dumbbell chest press, dumbbell step-up, front plank and dumbbell triceps kickback. Repeat and complete 10 sets.

Just remember to take a break for at least 30 seconds after you finished one set. Afterwards, do stretching to cool down your system.

With the given sample weight loss workout plan, you can now lose weight in a matter of time. However, the result will vary from one person to another. Just be committed and stick to your plan to reach your goal — a leaner and healthier you.



Weight Loss Exercise Plan

weight-loss-exercise-planDo you want to trim down and start looking sexy and feeling healthy? Well, who wouldn’t?

Everyone has a dream and desire for a perfect body. The amazing washboard abs, ripped muscles and the healthy and fit body in overall is what we want in just no time. Sadly, that is not the case because in getting the body you want, you need to train hard, bust those muscles and load yourself up with determination.

The truth about weight loss is that it requires time, patience and dedication. There is no way that you can lose weight in just a matter of days (except if you get really sick). However, you can have a weight loss exercise plan to better enhance and improve your goals.

Why obtain weight loss exercise plans?

To get the most out of your goals, you need to have a plan. Gaining a little something from your plans means you are reaching some points in your goals that can be possibly long lasting. You don’t need to rush things; you just need to keep hitting the ground right. Remember, as mentioned above – losing weight would take time.

Weight loss exercise plan: How to do it

In a week you can lose 1 to 2 pounds if you burn more than 500 calories a day than what you eat. In order to lose weight faster, you have to exercise properly and that means being safe in whatever exercise you do. So what are some of the best exercises that you need to know?

First off, you will need to split the day of strength training and cardio. You can try the following scheduled workout regimen. Read on!

Monday: Cardio

Jog for 2 minutes

Do brisk walking after an hour

Tuesday: Strength training, Chest

inclined barbell press 12 reps, 3 sets

inclined dumbbell press 12 reps, 3 sets

bench barbell press 12 reps, 3 sets

bench dumbbell press 12 reps, 3 sets

inclined flyes 12 reps, 3 sets

bench flyes 12 reps, 3 sets

pullover 12 reps, 3 sets

Wednesday: Cardio exercise again

Thursday: Strength training, traps and shoulders

scapular pull-ups, slowly execute a total of 50 reps

dumbbell shoulder press 12 reps, 3 sets

military press 12 reps, 3 sets

push press-behind the neck 12 reps, 3 sets

Arnold press 12 reps, 3 sets

alternating front and lateral (deltoid) raise 12 reps, 3 sets

shrug 12 reps, 3 sets

Friday: Similar exercise with Monday and Wednesday

Do this for 3 weeks then you can jog straight for an hour

Saturday and Sunday: Take a rest

You should take a rest during these days to avoid overdoing your muscles that may cause unwanted injuries. Moreover, when you execute strength training exercises, a maximum of 30 to 40 seconds rest in between sets is necessary.

Incorporating cardio with weight loss exercise plan

Doing cardio helps a lot when you want to lose weight. It can trim down stubborn belly fats and there are other benefits that you will obtain by doing so. Now, what are these benefits?

It improves the heart health

Increases your metabolism

It can boost hormonal profile

Progresses your recovery ability

Manages diabetes and other health issues

Some people find weight loss exercise plan as less important while others perceived it as something that is hard to sustain. However, no matter how you look at it, you need more than luck to get the body you desire.



Home Workout Routines

home-workout-routinesHome workout is something every people should do with consistency. Whether you are a beginner or advanced practitioner, deciding to be fit means stripping yourself off on every excuses that will come on your way.

So, why do you need commitment when you plan home workout routines? Commitment in doing your workout plan will increase your fitness level, generate a greater sense of mental well-being and will improve your health.

Importance of making a plan for home workout routines

When you want to achieve positive and permanent results, you will need to map out a plan for an activity or series of activities and it should be done with consistency. It is common for many people to be energized in working out and they just jumpstart right in. As a result, the fitness activity can no longer be sustained due to a drop off in enthusiasm in the long run. Thus, inconsistency will take its toll.

Having well-thought home workout activities will help you know what your goals are and how you can achieve them. Think and plan the types of exercises that you can do in a regular basis. Moreover, you would need to execute those plans at least three to four times a week to come up with best results. Also, you may want to invest on exercise equipments for a better and consistent workout.

Schedule your home workout routines

When you have decided on the types of exercises you will be performing, the next step would be to find a realistic time on how much you can spend for your workout.

You may want to do your regimen for at least an hour which will include a warm up exercise for 10 minutes, strength training for 50 minutes then cool down for 5 minutes. You can write your schedule to further enhance your commitment.

Additionally, you should do your cardio exercise in a separate day. You can have your schedule similar to this:

Day                                        Exercise

Monday                               Strength training at home

Tuesday                               Cardio

Wednesday                        Strength training at home

Thursday                             Cardio

Friday                                    Strength training at home

Saturday                              Rest

Sunday                 Rest

Cardio in home workout routines

Having a good cardio means jogging, running, bicycling, dancing, etc – which gets your pulse running into 50– 75% rate. Even if your goal is not to lose weight, it is important to keep doing cardio because it can help you during resistance training or activities.

In addition, you can do other types of cardio that you will surely enjoy. It includes playing basketball, tennis, etc. Just make sure not to do cardio with your resistance training because it can overdo your muscles.

Consistency in your home workout routines

In every goal you plan, you must carry it with consistency especially when it is about being fit and healthy. A lot of people are discouraged to continue their training or workout in the following days because of exhaustion and other significant factors. If you don’t want this to happen to you, be committed to your workout regimen. Then in no time, you will surely achieve your goals. This also goes the same to your other dreams and aspirations. Good luck!