Free Workout Routine for a Woman: At Home Workout

From a busy stay at home mom, to the corporate executive, every woman finds it challenging to find time to exercise with a personal trainer. Plus the gym is not always the most comfortable place to exercise. The stares, the crowds and high membership dues can be frustrating. Millions are made each year on fitness DVD’s, and home fitness equipment. These products are great as long as you use it. If you are not ready to commit to expensive home fitness or are afraid the DVDs will collect dust on your shelves, don’t fret; below is a great at home workout to get your body toned and in shape!

Before you start any exercise routine, be sure to warm up and stretch for 5 to 10 minutes. This will get your body ready for exercise and reduce your risk for injury. After your warm-up perform each exercise in a circuit. This means moving from one body part exercise to the next with minimal rest. This will rev up your metabolism and your heart rate; thus burning calories! Perform 3 rounds of the circuit, taking 60 to 90 second rest in between sets.

Warm up
Perform 5 to 10 minutes of jumping jacks, marching, or running in place to raise your heart rate.

CIRCUIT WORKOUT (15 reps each)

DIPS
Sitting on a chair or step, bend the elbows and lower your body down. Push back up to starting position.

SQUATS
Stand with feet shoulder with apart, lower your body down like you are sitting in chair. On the way down, make sure you do not lean forward and your knees bend forward. Stand back up to return to normal position

CRUNCHES
You can use a stability ball, or do your crunches on the floor. Place hands across your chest instead of behind your head to prevent you from pulling on your neck.

CARDIO INTERVAL (60-90 seconds)
Mountain Climbers: In a starting push up position, alternate bringing one knee forward in a quick rhythm.  Or: same exercises from warm up but with a higher intensity

PUSH UPS
Make sure your back is flat and your abs are engaged as you bend your elbows and lower down and return to start. If you are a beginner you can do modified push-ups on your knees.

ALTERNATING LUNGES
Place one leg in front of the other and then bending the front leg, so that the knee of the back leg bends toward the ground. Repeat with the opposite leg

PLANK
Balance on your toes and elbows, keeping your body in a straight line. Make sure your abs are pulled in and engaged. Maintain and hold the position for 60 seconds.

CARDIO INTERVAL (60 TO 90 seconds)
Pick one of the exercises from one of the cardio intervals above.

Try to perform these exercises 3 to 4 days to week. You should start to feel physiological results like increased energy quickly. The physical results will take a little more time. The average is 4 weeks. Good luck!

Published by ARoberts

As an upcoming leader in the fitness industry, Ayana Roberts is steadfastly dedicated to educating others on the benefits of engaging in active lifestyles on both an individual and corporate level. Ayana provides results through outstanding professionalism, creativity, passion, and is committed to deliver beyond expectations. Ayana has held leadership positions within the fitness industry. She has worked for companies such as Samson’s Sports and Fitness Center, Corporate Sports Unlimited, and Golds Gym. She successfully implemented operational procedures that increased revenue in membership sales, personal training sales, and food and beverage sales. Ayana implemented effective programming to give members the knowledge and confidence to adopt healthy behaviors. She also managed a high end fitness center, and facilitated effective programming to give members the knowledge and confidence to adopt healthy behaviors. Ayana has been a guest speaker at many speaking engagements. Clients have included State Farm, Georgia Coalition of Physical Activity and Nutrition (G-PAN) Faith and Fitness Summit, Greenberg and Traurig, LLP and GE Money. Ayana’s accomplishments are enhanced by her multi-faceted education. She has a Masters in Science in Clinical Epidemiology and Health Service Research and a Masters in Science in Sport Administration with a concentration in sports club and fitness management at Georgia State University. She is certified in personal training through the National Academy of Sports Medicine (NASM).

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