Basic Workout Routine for Women: 5 Simple Exercises
Today I am going to show you a basic workout routine for women. It is ideal for you if you have decided to get in shape and want to start slowly. It will take you less than 30 minutes and it is perfectly safe to do it. No matter how much your weight is right now and what condition your body is.
We will start from the very beginning in your journey to change your lifestyle. This routine doesn’t have any restriction of age and neither of physical condition. You can do it at your own pace and decide your reps and sets, with a little bit of effort and with listening to your body you will be surprised the change you make from now in some weeks and months.
To start you really don’t need any special equipment and you can do it perfectly at home or outside in the park or in the backyard. Consider that for a successful workout our nutrition is very important. Make sure that your body is a hydrated, take a bottle of fresh water and keep it close to you!
We are going to train most of our body parts. This workout is really complete because we activate as many muscles as possible to have the fastest burning effect. Don’t focus now on your belly or your booty, the key to a successful weight loss is constant training and working out big muscles groups, and guess what?! Big muscle groups include your booty and legs! Sounds good? Today is the best day to begin, so let’s start!
In this workout routine, we will do five exercises which are not complicated, the key is to do them in a circle, that means that we repeat every set (exercise) ideally more than one time and stop after 30 min, no matter where you are at that moment.
Basic Workout Routine For Women First Exercise: Jumping Jacks
This first exercise is pretty simple to do but is really effective to warm up and start activating your whole body. If you, later on, can do more you will notice that it is a cardio exercise. In the more advanced workouts, it is still used as HIIT. Put your feet shoulder wide and your hands close to your body. Now jump slowly from the ground and move your hands in a half circular movement up and down. Do about 10-15 squats.
Now take a rest of 15-20 seconds and move on to the next one…..
Second Exercise: Squats
With this exercise, we focus on our booty, legs, and abs. If you are scared about your knees, don’t worry, you don’t need to go all the way down, to a 90-degree angle is enough, and if you are still having difficulties lean on a chair with one hand or on a table so you don’t loose your balance. If you can stretch your hands and arms in front of you whilst be going down, keep your spine in a straight position and contract your abs, go down to a count of 3 stay one second in that position and go up in a count of 2, again down 3 seconds, stay one second down, and go up 2 second. When you are going down inhale and whilst going up exhale slowly. I am doing it a little bit faster in the video, at the beginning, it is better to do it slow.
Now from another view
If you can do about 10-15 of them, perfect, if not do as much as you feel comfortable with, we are not doing it all in one day. You are doing great! Take another rest of 15-20 seconds and let’s move on to the next one
Third Exercise: Lunges
This exercise activates also your whole legs, your hips, your abs. and most of all your booty. Just start slowly and go down as much as is comfortable for you. Put your hands on your sides and make one step in front, a little bit more as you would normally do when walking. Do one with one leg, go back to your standard position and make another step with the other leg. Keep switching till you have done more or less 5 steps with each leg. Good! Take a rest of another 15-20 seconds and let’s go to the fourth exercise. Remember that we will come back to this one after the circle, so if you feel good you will do another or more rounds.
and here the second video….
Take a rest of another 15-20 seconds and let’s go to the fourth exercise. Remember that we will come back to this one after the circle, so if you feel good you will do another or more rounds.
Fourth Exercise: Inclined Push Ups
Now we are going to focus on our arms, pectorals, shoulders, abs and a little of your hips and booty. This is one of the most complete exercises existing. Push ups are by definition the best full body exercise. We will start doing them inclined that means that we are not completely horizontal on the ground, our hands will be placed on a table or a chair, if you have some type of bar, even better, the height should be around the oblique. Now put your hands on the edge of the table, the edge should touch the center of your pectorals. Go down slowly at the count of 3 and inhale, stay at that position one second, and exhale and push up at the count of 2. Stay there one second, again, go down slowly and inhale. You are doing fantastic! Take again a rest of 15-20 seconds and drink some water!
and now from another angle!
Fifth Exercise: Plank
Just go into the push-up position this time on the floor and maintain it with your forearms touching the ground. Contract your whole body and focus on breathing deeply in and out. Stay in that position about 10 seconds to 30 seconds. You should feel your lower back, your abs, your hips, your booty and your shoulders and arms getting contracted. This exercise is stimulating about 95 percent of your muscles. It will give you overall strength and will fortify your core and prepare you for future harder workouts. But even after advancing to higher levels you will always come back to the plank exercise as it is so effective.
Do this routine in a circle, that means that after you do the sequence of the exercises, you start over again from the jumping jacks. At the beginning, you can do 2-3 rounds. After a few weeks, you can increase the intensity by doing more rounds or more repetitions. Do it at your own pace and you will notice the difference soon.
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This is all for now, I hope that you enjoyed reading this and that the videos helped you to know how to do the exercises correctly for this basic workout routine for women. If you have any questions, leave a comment below and I will get back to you as soon as I can.
Talk to you soon,