Fitness is crucial now these days. Every woman wants to look slim and smart. In the ancient period, we heard that only men workout for their bodies to keep healthy, and women work at home for kids and family. Now women are parallel with men in every step, and now they are going in this field. Many women trainers introduce their workouts, which are for women, and motivate them.
Weight lifting and other physical activities are not for only men. Women also like to lift weight for muscle building.
In the gym many years back, there are only men to do a workout. No such amount of women came to the gym. Then time changed, and women started doing cardio or aerobics, but not weight lifting and weightlifting areas were full of men. But when we talk about nowadays, you will note that women now also do weightlifting and exercise that only men attempt in traditional time.
As time is going forward, women are taking an interest in weight lifting and also doing back workout.
So here is a workout that is medium, not too hard, and you can easily do it in the gym or at home.
Details About Program
Warm-up is significant before you start a workout. It is a beginner to raise your pulse level, and exercise from which you can quickly go to the next level means heavy exercise. You can do some aerobic movement to warming up your body before exercise to start your body movement slow, which will protect you from injury.
In this workout, you have eight exercises. Some are resistance exercises, and some without weight exercise. So it is effortless to do an exercise workout in just hardly 30 min, or if you are a beginner, it will take 40 minutes.
These exercises are low-intensity aerobics exercise and need no equipment like HIIT, LISS (treadmill) work out, running, walking, swimming, skipping, cycling, etc.
Cardio helps you increase your stamina, make your immune system healthy, lesser your blood pressure, keep your sugar level balanced, remove inflammation, change your mood, protect the heart, and much more.
I include some challenges that you can do at any time. I mentioned as a workout for Sunday, but if you can do it any day, you can do it. If it is easy for you, you can make it harder for you.
After the whole workout, you must go for a cool down (stretching) that makes you flexible, improve your muscles movement, and protect any muscles or joint injury.
So these things including in my program. Follow it and show me your result.
- Water bottle
- Dumbbells 3 to 12 kg
- Skipping rope
- Bench or chair
Each workout consist of 8 exercises means 2 sets of 4 exercises. So you have to do 2 sets of 4 exercises two times. Note your time for each set you do.
- Weighted squats x15
- Walking lunges x 30 (15 each leg)
- Knees up x30 (15 each leg)
- Wall sit (1 minute)
- Deadlift with weight x15
- Burpees x10
- Step up on a bench with weight x30 (15 on each leg)
- Bridges with weight x20
Do warm for 10 minutes and cool down for 10 minutes (stretching of the lower body).
Day 2( Tuesday)
|Go for any cardio work out like do the treadmill for 30 t0 40 minutes or do any physical activity you like—for Example, walking, running, cycling, swimming, etc.|
Day 3 (Wednesday)
Arms and abs day
- Weighed crutches x15
- Pushups x15
- Mountain climber x15
- Triceps dips x15
- Planks (1 minute)
- Weighted Sit-ups x20
- Russian twists with weight x30
- Leg raises x15
Do warm for 10 minutes and cool down for 10 minutes (stretching of upper body).
Day 4 (Thursday)
Go for any cardio work out like do the treadmill for 30 to 40 minutes or do any physical activity you like—for Example, walking, running, cycling, swimming, etc.
Full body day
- Burpees x15
- Pushups x15
- Weighted Squats x15
- Weighted Lunges x15 per leg
- Weighted Bridges x15
- Jumping jacks x 15
- Mountain climbers x15
- Weighted jackknifes x15
Do warm for 10 minutes and cool down for 10 minutes (stretching of both upper and lower body).
Go for any cardio work out like do the treadmill for 30 t0 40 minutes or do any physical activity you like—for Example, walking, running, cycling, swimming, etc.
Sunday (Challenges Day)
Do the leg exercises or arm exercises nonstop for 5 minutes.
Above is a workout you do for physical flexibly, but another important thing with exercise is to eat right and healthy. If you don’t eat properly, it will create many nutritional deficiencies and lead to illness. So eat healthy food so you will get energy and stamina to do exercise.
Guidelines About Diet
How much you are doing exercise is vital, but if you don’t eat proper food, you get weak day by day. Some people think that only doing exercise is the reason for weight loss. Its wrong 80% is diet and 20% exercise required for a balanced and healthy body. So here are some pieces of advice that will help you to lose weight quickly.
- Drink plenty of water as much as possible because it is significant for your body as it removes toxins from your body. Try to drink 8 to 10 glasses of water per day.
- Intake protein foods like egg, fish, meat, beans, dairy products, nuts, etc. Drink a protein shake after a workout that helps your muscle to recover quickly.
- Keep yourself away from processed food or oil food.
- Avoid artifice drinks and sodas.
- Add fruits and vegetables to your diet because they are a natural source of nutrients.
- Try to do exercises with weights at least twice a week. Dumbbell Leg Exercises will tone your legs and improve body shape.
So I hope that you will follow this work out for a month and indeed find a result.
Don’t forget to share your result after this workout.
Do exercise, eat healthily for a better life.