What makes an effective workout for women? Is it working up a good sweat? Is it getting the bikini body you’ve always dreamed of? Or is it something more? More than likely, if you’re not just here reading this to figure out how to look good. I mean, yeah our initial thought when we search for workouts is usually something along the lines of having a better looking body, but sooner or later we realize that there is more.
The workout that I’m sharing with you today will go along way in helping you achieve the healthy and vibrant lifestyle that you’re looking for. And if all you want is the bikini body, well it’ll do that to.
First off, let me just say, ‘good choice.’ Working at home is an excellent decision. I have nothing wrong with gyms, ok let me rephrase that. You can get an effective workout at a gym, but you can save time and money by getting an effective workout at home. Like any workout, a home workout is effective if it includes three main components. These are Cardio-Respiratory training, Muscular training, and Flexibility training.
I like to keep things simple with my workouts. This workout includes 3 main exercises as well as 3 exercises for the warm-up. The workout is done in circuit fashion which you will find is my favorite. A circuit means that you do one set of each exercise with no rest, and then repeat that for the specified amount of sets.
Circuit training is not only a great strength training workout. It’s been shown to increase aerobic capacity as well. That’s not to say to skimp on your aerobic work. I recommend 3 days a week of a 15-20 minute jog, or you can follow one of my many cardio workouts.
The cardio type exercises such as Running in Place, and Jumping Jacks are measured by a scale of 0-10 with 0 being absolutely no effort, and 10 being the most that you can do.
Warm-up
Yoga Breathing Stretch
Running in Place - 1 minute - 3 on the scale
Jumping Jacks - 1 minute - 3 on the scale
Running in Place - 30 sec. - 4 on the scale
Jumping Jacks - 30 sec. - 4 on the scale
The Workout Circuit - 5 sets
Forward/Backward Bends - 5 reps
Chair Squats - 5 reps
Indian Push-ups (Dands) - 5 reps
Static Stretch Routine - Hold each for 30 seconds
Sitting Toe Reach
Sitting Quadriceps Stretch
Glute Stretch
Kneeling Hip Flexor Stretch
Latissimus Dorsi Stretch
Pectoral Stretch
