26 Nov Full Body Workout for Women
Hi Love Bug!
I know a lot of ladies will be cooking and cleaning getting ready for holiday guests, so I wanted to share an easy and effective workout that you can easily do from home. I like suggesting exercises that only use body weight or free weights, for a few reasons. They workout don’t require much equipment or fancy machines… All you need is weight. You can use dumbbells, kettle bells, resistance bands… even cans of soup or bottles of water would work. This way you can easily do this workout anywhere… at home, the gym, and while traveling, in your hotel room.
This workout is perfect if you’re stuck at home prepping for the holidays. This is the exact same workout I’ll be doing this Thanksgiving.
Full Body Workout for Women
To begin, lie flat and face down on the floor or on an exercise mat. Your arms should be fully extended in front of you. This is your starting position. Simultaneously lift your arms, legs, and chest up and off of the floor (about 6 inches, each) and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale as you lift up. Note: When holding the contracted position, you should look like superman when he is flying. Inhale and slowly lower your arms, legs and chest back down to the starting position. Repeat for the recommended amount of repetitions, using the right amount of weight prescribed for your goal.
Start in a plank pushup position but push your butt up and backward so that your hips are in the air, into a downward dog position. Then, keeping your hips high, inhale and lower your body until your chin almost touches the floor. Finally, lower your hips until they almost touch the floor as you lift your head and shoulders toward the ceiling—kind scooping upward into an upward facing dog. Exhale as you reverse the movement scooping your hips back and up back to the starting position. Pretend as if you’re diving down under an invisible bar chest first.
Start in a pushup position-hands on floor, wider than shoulder width. Pull one foot up, underneath you so that your knee is at chest level. As you pull it forward, bend it in, while the other leg becomes extended. Alternate foot position rapidly, as if running in place.
Begin standing with feet shoulder-width apart with a slight bend in your knees, palms facing down on the tops of your thighs, grasping a dumbbell in each hand. Keeping the bend in your knees and arms extended, bend at your hips and lower your dumbbells as far as possible. Keep your spine neutral, shoulders down and keep your gaze forward, not at the ground. Pause at the bottom of the move, then squeeze your glutes to raise yourself back to the starting position. Bring the dumbbells to shoulder height (creating a 90-degree angle with your arms) and press overhead. Return to start position and repeat.
Start in a squat position with knees softly bent. Jump up, lifting legs as high as you can off the ground. As you fall down, drop all the way to the floor. You should be in a deep squatted position with knees pointing slightly outward and your hands on the floor. Repeat the jumping motion without breaking up the movement for 60 seconds. Modification: Decrease your range of motion on both the jump and the drop. Or, hop rather than jump and squat rather than touch the floor.
Stand with feet hip-width apart, arms by sides. Hop to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body and right arm behind back. Jump to left, switching legs and arms to complete 1 rep. Complete the same number of reps on each side to complete one set.
Overhead Press Lunge
Hold a pair of dumbbells directly over your shoulders, with your arms completely straight. Squeeze your abs tight for the entire exercise. Stand in a staggered stance, your left foot in front of your right foot. Push your hips back and bend your knees so you lower your body into a squat. Pause, then push yourself back up to the starting position. Perform the prescribed number of reps, and then do the same number of reps with your right foot in front of your left.
Wood Chop Knee Ups
Stand with feet shoulder width apart. Lift a medicine ball or weight up and to one side. Exhale as you “chop” the weight down and across your body to the opposite side in a diagonal motion while simultaneously lifting the knee you’re chopping towards upwards. Complete the same number of repetitions on each side to complete one set.
Pull Your Pants Up
Stand with feet shoulder width apart with weights in your hands. Squat slightly, then exhale as you pull your elbows up and back while simultaneously standing up. As you do the movement it looks like you’re pulling your pants up, so it helps to picture that as you’re doing the exercise. You can pull your pants up the front of your body, keeping the weight as close to you as possible, as pictured or you can pull up with the weights close to your sides, with your palms facing in, and pulling your hands up the sides of your body drawing your elbows back and up. Inhale as you return the weights back down to the start position.
You CAN do this!!
Your Biggest Cheerleader : )
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