New Year Workout routines for women
The festive season is now over and its time to get back into shape. If your New Year’s resolution is to live a healthier and fulfilling life then you have come to the right place. I would like to share with you some of the more effective workout routines for women.
The workout routines for women I will show you will consist of proven exercises and researched information. Before you read through I want you to set a clear goal. Remember that without a clear goal in mind you will always fall short of success. Dieting is also important so dependent on your goal I want you to choose a diet that will compliment your training routine.
Sample Workout Routines for Women
Functional Warm-up (5-7mins) these are compulsory exercises to do before either Workout A or Workout B.
• 2 minutes stationery bike (lubricates lower body joints)
• Straight Leg Bridge with double leg curl on stability ball (1 x 10)
• Straight Leg bridge with single leg curl on stability ball (1 X 6 each leg)
• Opposite rise from four point or push up position (1 X 5 on each side)
• Medicine ball or cable lateral chopping on stability ball (1 X 6 each side)
• Reverse back/hip extensions on stability ball (1 X 6-8)
• Mountain Jumpers (1 X 10 each leg)
• Break Dancers (1 X 10 each leg)
WORKOUT A: Main Exercises
Barbell Romanian Dead-lifts (2 X 12)
Barbell front squats (2 X 12)
Wide grip lat Pull downs (2 X 12)
Walking lunges (up and back 10 steps for 2 sets)
Barbell Bench press (2 X 12)
Barbell Bent over Rows (2 X 12)
Two Arm Swings (1 X 25)
Or
WORKOUT B: Main Exercises
Barbell back squats (2 X 12)
Over head Dumbbell Press (2 X 12)
Barbell standard dead-lifts (2 X 12)
One arm dumbbell rows (2 X 12 with each arm)
Dumbbell step – ups (2 X 12 with each leg)
Dumbbell bench press (1 X 12)
One arm Swings
ABS Training Level 1 – To be conducted after your main exercises
Lying legs Thrusts (2 X 5)
Reverse Crunches (2 X 5)
Abs Bicycles (1 X 24)
Alternating Crunches (1 X 15)
Bench Crunches (1 x 15)
Abs Vacuum
Workout C (optional depending how much you want results)
Running 20 minutes high intensity or aerobic exercises at home
Train 3 or 4 times a week. Sequence of Workout (A/B/A/C) and following week would look something like (B/A/B/C)
Remember this is just a sample workout. These workout routines for women are aimed at fat loss. You are most welcomed to follow these but seek advice from you personal trainer first. Full body workouts like the one above is more effective for developing a lean body compared with normal cardio workouts.
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