Workout for Women

In need of a fast paced, quick, full body workout that you can do in the comfort of your own home - all in under 20 mins? Then check out this program!

The Exercises

Below is a list of exercises we will use for this 20 minute workout.

Kettlebell Swings: This is the most popular movement with kettlebells. It’s pretty basic and appears like it wouldn’t be very effective but if you use the right weight it will wear you out quickly. Your shoulders, forearms, legs, and core will feel the burn.

Hold the weight by the handle or top and start with it at arms’ length between your legs. Using your legs, shoulders, and core, swing it up until it passes shoulder height. Lower it under control to the starting position and repeat.

Goblet Squat: You’ve probably seen these performed with a dumbbell but you can do these with your kettlebell as long as you hold it by the sides of the handle, also known as the “horns”. If you’re using a dumbbell hold it by one end on the sides.

For this exercise to be the most effective, you must squat all the way down with your thighs at least parallel with the floor. When you stand back up, flex your quads and squeeze your glutes at the top. Repeat.

Jumping Rope: Seeing the jump rope in the list of items was probably a spoiler, right? If this is a talent you don’t feel you’re a master of, just do the best you can. The effort and trying your best is what matters here.

8 Counts: You might have also heard these called “8 Count Body Builders”. These used to be as popular as burpees are now. It’s a total body exercise that will take some practice before you feel comfortable doing at full speed. If you’ve never done this before, here’s how it works.

Stand straight with feet forward and shoulder width apart. Arms should be at your sides.

1. Bend over and place your hands on the floor wider than shoulder width.
2. Kick your legs back so your toes are on the floor and you’re in a push-up position.
3. Drop down into a push-up.
4. Push-up back to the top.
5. Kick your feet out to the sides.
6. Now bring them back together.
7. Bring your feet back in so they are under your torso.
8. Return to your standing position.

That is one rep. You would repeat for as many reps as you can in the time permitted.

Plank: Obviously you don’t move during a plank but this will force you to focus on keeping your core tight and stabilize your body without falling. So for a workout like this it will be both effective and beneficial.

Get down on the floor in a pushup position. Hold yourself up with your hands or forearms. Pull in your stomach and tighten your entire body. Hold this position as long as you can or for the time required.

What to Do Next

Obviously take a minute or two to take some deep breaths and recover before going on with your day.

There are several ways to challenge yourself to improve on this program. You can focus on doing more reps, improving the speed of the rope while skipping, or using a heavier weight for the first two movements.

Legs Workout at Home

We’ve all been there… waking up feeling unmotivated, tired, and downright grumpy. Yesterday we told ourselves that we had to go to the gym because it’s leg day. We know deep down that exercise will give us the energy and confidence we crave each day, but the mere thought of getting out of bed makes us want to throw health and fitness related goals out the window and start again tomorrow (or next month).

The good news is, there are plenty of ways to do leg workouts at home. No need to spend money on a crowded gym, precious time in the car or on a bus, or energy lugging around a stinky bag of clothes. Stop, drop and do a convenient (and effective!) bodyweight workout.

1. Lunges

Targets the glutes, hamstrings, quads, calf, core, and back

How to:

• Keeping the upper body straight (picture trying to balance a book on the top of your head), with shoulders back and relaxed and eyes straight ahead, engage the core

• Step forward with one leg, then lower the hips until knees create 90-degree angles. Keep the front knee above the ankle and the other knee not quite touching the floor

• Come straight up then repeat with the other leg leading

For more of a challenge, hold weights (or get creative with water bottles or cans) at your sides.

2. Dynamic Squats

Works the core, quads, hamstrings, glutes, lower back, and abdominals

How to:

• Stand straight with shoulders above hips, feet hip-width apart, toes turned out slightly

• Quickly drop hips back and down below parallel with knees behind and hip and ankle in line, so knees don’t collapse inward

• Drive weight into heels to explosively jump up to center and softly land back to start position

If you are new to squats or feel pain in your knees, do a standard squat without the jump.

Skater lunges

Tones the quads, glutes, calves, hamstrings, and obliques

• How to:

  • • Step the right leg behind the left so the legs are crossed at the thighs and there is a distance between each foot. The back foot’s toes will be touching the ground

    • Bring the right arm forward and the left arm behind

    • While switching the arms for momentum, hop sideways by stepping the right foot to the right and crossing the left leg behind the right

    • Repeat on the other side while keeping the core engaged

    Is the jump too much? Do the same movement, but without the bounce.

  • 3. 3-angle calf raises

    Strengthen the calf muscles including the gastrocnemius, soleus and tibialis anterior

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  • How to:

    • • Stand tall with feet hip-width apart and arms at your sides

      • Lift heels until on the balls of feet, lower to the floor, repeat

      • Invert toes to create a triangular shape with feet

      • Lift heels until on the balls of feet, lower to the floor, repeat

      • Place heels together and create a “V” shape

      • Lift heels until on the balls of feet, lower to floor, repeat

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Best Chest Workout

Have you ever wondered what the absolute best muscle-building movements for your chest are? Wonder no more! Here are our top picks.

This isn't a list of the hardest chest exercises. It's focused on the best-of-the-best mass builders, with a little bit of instruction and explanation to complement each choice.

1. Barbell Bench Press

Why it's on the list: You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It's also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench-press programs you can follow to increase your strength.

2. Flat Bench Dumbbell Press

Why it's on the list: With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly heavy weight, and they make for a good alternative if you've been stuck on the barbell bench for ages.

3. Dips For Chest

Why it's on the list: First off, make sure you're doing dips that emphasize the pecs: Put your feet up behind you, lean forward as far as possible, and allow your elbows to flare out as you dip. Chest dips are a great spotter-free alternative to the decline press.

4.Pec-Deck Machine

Why it's on the list: Chest flyes are hard for many trainees to learn with dumbbells or cables because the arms need to be locked in a slightly bent position for the duration of the exercise. Luckily, the pec deck simplifies things because it allows you to work in only one pathway. So, this exercise is a great movement teacher, and you can go for a great pump without having to balance any weights.

5. Incline Dumbbell Press

Why it's on the list: Dumbbell presses make everybody's top 10 list, but with an adjustable bench you can do a number of things you can't with a fixed bench. Our favorite: changing the angle of the incline from one set to the next, or from one workout to the next. Hitting a muscle from varying degrees of incline angles builds it more thoroughly.

How to Start Workout

Why Exercise?

Regular exercise has been shown to significantly improve your health.Trusted Sour

Its greatest benefits include helping you achieve and maintain a healthy body weight, maintain muscle mass and reduce your risk of chronic disease.Trusted Sour
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Additionally, research has shown that exercise can lift your mood, boost your mental health, help you sleep better and even enhance your sex life.

How to Get Started

It's important to consider a few things before you start an exercise routine.

1. Check Your Health

It's important to consult your doctor and get a physical medical examination before starting an exercise routine.

This is particularly important for those who are not used to strenuous physical activities, as well as individuals aged 45 and over.

An early checkup can detect any health problems or conditions that could put you at risk of an injury during exercise.

2. Make a Plan and set Goals

Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals.

One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves.

For example, if your goal is to finish a five-kilometer run, you can start by building a plan that includes shorter runs.

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3. Make It a Habit

Another key component of exercise success is to stick to your routine.

It seems to be easier for people to maintain an exercise routine in the long term if they make it a habit and do it.

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Some of Workout Exercises:

Booty Exercises

Six Pack Abs Workout

Best Butt Workouts

If you're doing a bunch of squats in hopes of growing your gluteus maximus (you know, your butt), we need to talk.

Sadly, the basic squat alone isn't going to glow up your boo-tay.And while the best way to grow that donk is to perform weight-bearing exercises, you don't need barbells or dumbbells to go after your goals. Let's gooo!

1. Single-Leg Glute Bridge

Lie on your back with your knees bent and the soles of your feet on the floor. Extend one leg. On your exhale, squeeze your glutes and push your hips toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.

2. Hydrants With Leg Extension

3. Heel-Lifted Sumo Squat

Begin with your feet slightly wider than shoulder-width apart, toes pointed outward. Lift your left heel. With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. Pause, then press into your right heel to stand up into the starting position to complete one rep.

4. Single-Leg Dead Lift

Stand on your right foot with your left leg bent in front of you, knee at hip height. Engage your glutes as you slowly fold forward, reaching both hands toward the ground as you extend your left leg straight out behind you. Pause, then return to starting position with control to complete one rep.

5. Squat to Sumo

Begin with your feet wider than shoulder-width apart, toes pointing forward. Keeping your knees behind your toes, sit your hips back into a squat. Pulse up a few inches as you turn your toes 45 degrees outward and sink your hips back into a low squat. Pulse up to bring your toes forward, and continue to alternate foot positioning as you pulse.

Perform each exercise for 45 to 60 seconds on each side in the order listed. Then repeat the sequence up to three times to seriously feel the burn.

More Info About Butt Workouts:

More Butt Workouts Find Here

Summer is coming: Make six-pack abs with these exercises!

The recipe for six-pack abs isn’t all that complicated: Crank out an abs workout,eat a nutrient-rich diet, and consume fewer late night pizzas in a single sitting. The undisputed holy grail of men’s fitness is good for more than just an extra boost of confidence whenever you have cause to peel off your shirt, too.

1. Hardstyle plank

Equipment: None.

How to do it: Lying face down on the ground, prop yourself up into a forearm plank position. Make sure your elbows are aligned underneath your shoulders, and that your hands are balled up in fists. Your forearms should be parallel to one another. Hold for 10 to 20 seconds per set.

2. Dead bug

Equipment: None.

How to do it: Lay face up on the floor with arms straight above your shoulders. To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh. Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor. Pause, return to the starting position, and then repeat on the opposite side. Do 14 alternating reps to complete one set.

3. Hollow extension-to-cannonball

Equipment: None.

How to do it: Get into a cannonball-type shape on your back, hugging your knees into your chest—yes, just like you’re at the pool at summer camp again. Simultaneously extend your legs and arms outwards into a “hollow” position, pressing your lower back to the floor. Hold for five seconds before curling up again, and complete five reps for one set.

4. Dumbbell side bend

Equipment: Single medium-weight dumbbell.

How to do it: Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards towards the torso. Keep your back straight, activate your core, and then bend to the side as far as possible—but only at the waist. Hold for one second at the bottom of your range of motion, and return to start for one rep. Do between 12 and 20 reps for one set.

5. Barbell back squat

Equipment: Barbell—no weights, though. For now.

How to do it: With your feet shoulder-width apart, lift a barbell off the rig, centering it evenly across your shoulders. (This version of the squat targets the core, not the legs, and so you should be using far less weight than you would for a traditional back squat.) Send your glutes back like you’re lowering into a chair, bending at the knees as deeply as possible. Press through your heels to return to the starting position for one rep. Do 12 reps for one set.

6. Bird dog

Equipment: None.

How to do it: Think of this as an upside-down dead bug. Start in a tabletop position, with your shoulders over wrists and hips over knees. Engage your core while simultaneously lifting your right arm and left leg. Your foot should be flexed as you kick back, and your palm should face in towards your body. Pause for one second when your arm and leg are at the same height as your torso, and then bring your elbow and knee to touch underneath the body. Repeat on the other side for one rep, and do five reps for one set.

More Workout Guides:

The Best No-Equipment Workouts

Workout Apps for When You Can't Hit the Gym

Easy exercises for kids

Whether your child is training for a 5K or obstacle course race, or she just wants to get in shape, these strength-training moves—are a great addition to a workout routine at just about any age.

1. Bench step-ups: Step right foot, then left, up onto a low bench, then step down. Switch your starting side with each set.

2. Burpees: From standing, squat down, place your hands on the ground, and jump your feet back into a plank position. Lower body to the floor for a push-up. Push back up to plank. Hop feet back in and stand up.

3. Calf raises: From standing, lift up onto your tiptoes and hold, then lower.

4. Crab walks: Sit with your knees bent and feet flat on the ground; place palms on the ground behind you. Lift hips a few inches and walk forward on your hands and feet like a crab, then walk backward.

7. Handstands against a wall: Make it a game and see who can hold it the longest.

Exercises for fit body

Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the short term, exercise helps to control appetite, boost mood, and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers.

For adults of all ages

• At least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week.  It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes.
• Strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week.  Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance.

For children

At least 60 minutes of physical activity a day, most of which should be devoted to aerobic exercise. Children should do vigorous exercise and strength training, such as push-ups or gymnastics, on at least three days every week.