Simple Workouts for Women

motivational-quoteDo three or four sessions a week. It doesn’t matter which workouts you pick; just keep the pace fast and the effort hard.

Total Time
Do 10 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15 minutes.
EXERCISE ORDER: 1, 2, 3, 4, 5, 6

Total Countdown
Complete 60 reps of the first move, 50 of the second, 40 of the third, and so on, until you’ve worked down to 10 reps of the last exercise.
EXERCISE ORDER: 2, 1, 6, 5, 4, 3

Total Rounds
Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time.
EXERCISE ORDER: 3, 4, 5, 2, 6, 1

Total Reps
Complete as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the entire sequence two more times. Keep track of your total rep count (e.g., if you finish 20 lunge hops, start counting pushups at 21). Try to beat your grand total next time.
EXERCISE ORDER: 5, 6, 2, 3, 1, 4

 

Movement #1 (Jump Squat)

Squat Jump

Stand with your feet wider than hip-width apart, toes pointed slightly out. Keeping your chest upright and core tight, bend your knees and sit your hips back, extending your arms straight in front of you at shoulder height (a). Press through your heels to jump as high as you can off the ground, swinging your arms behind you (b). That’s one rep. Land softly and immediately lower into your next squat.

 

Movement #2  (Butterfly Situp)

Butterfly Sit Up

Lie faceup on the floor with a folded towel under your lower back, soles of your feet together knees open to the sides, and arms overhead on the floor (a). Brace your core and sit up, reaching your fingers toward or past your toes (b). Slowly return to start. That’s one rep.

 

 

Movement #3 (Burpee)

Burpee

Bend your knees to place your hands on the floor underneath your shoulders (a). Jump both feet behind you, bending your elbows to lower your body to the floor (b). Quickly reverse the motion, then jump straight up and clap your hands overhead (c). That’s one rep.

 

 

Movement #4 (Triceps Dip)

Triceps Dip

Sit on the edge of a bench or chair and place your palms facedown next to your thighs, fingers gripping the edge. Place your feet on the floor in front of you, knees bent. Keeping your arms straight, scoot forward until your hips and butt are in front of the seat (a). Bend your elbows and lower your hips until your upper arms are parallel to the floor (b). Push back to start. That’s one rep.

 

 

Movement #5 (Lunge Hop)

Lunge Hop

Step your right foot forward and bend both knees to 90 degrees, keeping your chest upright and core tight. Bend your elbows to 90 degrees, raising your left fist toward the ceiling and lowering your right fist toward the floor (a). Jump as high as you can, switching your arm and leg positions in midair (b) and landing in another lunge (c). That’s one rep. Continue quickly alternating.

 

Movement #6 (Pushup)

Push UP

Place your hands shoulder-width apart on the floor and extend your legs behind you. Your body should form a straight line from head to heels (a). Lower your body until your chest touches the floor, keeping your elbows close to your sides (b). Push back to start, fully extending your arms. That’s one rep.

 

If you want to do some extra work that isn’t your normal cardio then jump some rope!  Try to jump rope for 5 minutes and increase your time every day.

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