Workouts For Women

Overhead Triceps Extension:3 sets of 10-12 reps
Workouts For Women
Dumbbell Shoulder Press:3 sets of 10-12 reps
Lat Pull Down:3 sets of 10-12 reps
Lateral Raise:3 sets of 10-12 reps
Barbell Curl:3 sets of 10-12 reps
Triceps Push Down:3 sets of 10-12 reps
Workouts For Women
Treadmill Walking :5-10 min
Workouts For Women
Back Squat:3 sets of 10-12 reps
Workouts For Women
Biceps Curl:3 sets of 10-12 reps
Workouts For Women
Side Crunches:3 sets of 10-12 reps
Workouts For Women
Mountain Climbers:3 sets of 10-12 reps
Workouts For Women
Crunches:3 sets of 10-12 reps
Workouts For Women
Incline Dumbbell Press:3 sets of 10-12 reps
Flat Bench Press:3 sets of 10-12 reps
Workouts For Women
Leg Press:3 sets of 10-12 reps

WORKOUTS FOR WOMEN TIPS & ADVICE

Strength Training

  • Full-Body Routine: Combine exercises that work multiple muscle groups.

    • Squats
    • Push-ups
    • Deadlifts
    • Dumbbell rows
    • Planks

  • Upper Body:

    • Bench press or push-ups
    • Dumbbell shoulder press
    • Bicep curls
    • Tricep dips

  • Lower Body:

    • Lunges
    • Leg press
    • Glute bridges
    • Calf raises

Cardiovascular Workouts

  • Running or jogging: Good for the entire cardiovascular system.
  • Cycling: Can be done outdoors or on a stationary bike.
  • Swimming: Full-body workout that is easy on the joints.
  • HIIT (High-Intensity Interval Training): Short bursts of high-intensity exercise followed by rest or low-intensity periods..

Flexibility and Balance

  • Yoga: Improve flexibility, strength and balance
  • Poses: Downward Facing Dog, Warrior 2, Tsob Ntoo Pose.
  • Pilates: Focuses on core strength and total body conditioning.
  • Moves: The hundred, Roll-up, Leg circles.

 Functional Training

  • Bodyweight Exercises: Utilize your own weight for resistance.
  1. Burpees
  2. Mountain climbers
  3. Jumping jacks
  • Kettlebell Workouts: Incorporate dynamic movements.
  1. Kettlebell swings
  2. Goblet squats
  3. Turkish get-ups

Tips for Effective Workouts

  • Set Clear Goals: Know what you’re working towards, be it muscle gain, weight loss, or improved endurance.
  • Consistency is Key: Regular workouts yield better results than sporadic efforts.
  • Listen to Your Body: Rest when needed and avoid pushing through pain.
  • Incorporate Variety: Mixing different types of workouts can prevent boredom and target different muscle groups.
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