Primary Goal: Increase Overall Fitness for Women
Workout Type: Full Body Training
Level: Beginner to Intermediate
Days Per Week: 3
Equipment: Body Weight
Tempo: 1/0/1/0
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 Video
Running in Place - 1 minute - 3 on the scale Video
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
and don't forget to
Static Stretch Routine - Hold each for 30 seconds
Sitting Toe Reach
Quadriceps Stretch
Glute Stretch
Kneeling Hip Flexor Stretch
Latissimus Dorsi Stretch Pectoral Stretch
