Home Workouts for Women

Making a good home workout plan can often be frustrating. Making a good home workout plan if you’re a women can be even more frustrating than for men. You want to have a toned, trim, and fit body but you might be confused as to how to get it.

I hope to be able to help you out with structuring your workouts. Many of us don’t have the extra time and money it takes to attend the gym. I’ve worked out at home before and I used to go to the gym for a while. Now I’m back to working out at home and I love it.

Women working out in a gymWhether you plan on always working out at home or you’re just avoiding the gym scene temporarily because of finances or what not, I’m letting the women know right now that I can help you develop a quick, effective, and easy at home workout. Okay, I guess it depends on what your definition of “easy” is.

Relaxing exercises have their time and place, but without the tough stuff you won’t see the results you are after. Now I’m not saying you have to workout like a professional bodybuilder, especially if your goals are much different. What I am saying is that workouts require work. Hence the name, “work” out.

I’ve been exercising regularly for just over 10 years now and I have done many different types of workouts and heard of many more. Sometimes I think I’ve heard of too many different kinds of workouts.  Don’t get me wrong, I love the topic of fitness, but I have seen and or heard of so many workouts that sometimes it drives me crazy.

The reason for that is that I used obsess over everything fitness related. Don’t do that. Different workouts are good, but constant change is bad. That’s the first thing I want to share with my female friends who work out at home. Change your workout every 4-8 weeks. Don’t switch it out after 3 weeks when you hear of the latest ‘new and super effective workout plan!’

Next item of business, Ladies, is please! DO YOUR STRENGTH TRAINING! Many women have already realized what a great benefit it is, and the rest will soon catch on… I hope. Today’s workout is you guessed it, a “Strength Training” workout. However as you get better and better at this workout your heart and lungs will benefit more and more as well.

You’re going to need to set a side 15 to 20 minutes a day, 5-6 days a week. 3 days of strength training and 2-3 days of cardiovascular endurance training (also just referred to as “cardio”).

The only equipment you will need is two chairs, and an old but sturdy broomstick. And of course a strong motivation to succeed. If it’s not strong now, we will get it there.

Start by warming up with Standing Chest Expanders

Stand, feet shoulder width apart, knees slightly bent and arms bent at ninety degree angles. Make fists with your hands and raise your arms up to shoulder level. Now move your arms back and forth across your chest stretching your back and then your chest.

Next up, Chair Squats

Next take a chair and stand about a foot in front of it with your legs and feet in the same starting position as the last exercise. Bend your knees and squat down until your butt touches the chair, then push back up.

A few tips to make this exercise easier and better for you are to point your toes slightly outward, and when squatting down keep your head up while pushing your butt backward.

Chair Squats Movements

It’ll probably take a few times to get used to so have patience. Soon you’ll have greater balance and be doing a lot better.

Now for the broomstick Chair Rows

Place the two chairs in line with each other about 2-4 feet apart and put the broomstick over them. Lay on the floor underneath the broomstick and grab onto it with both hands. Keep your back straight and pull your torso up to the stick until your mid section touches it. To make this one easier let your knees bend as you come up and to make it harder keep them straight, in line with your back.

Last but not least, good old fashioned modified push ups

These are done on the knees and commonly referred to as girl push ups. If you can do 10 regular push ups then go ahead and stick with those.

Girl Push Ups - Image from Livestrong.com

For this workout you’re going to put your hands close to each other for half the sets and about shoulder width apart for the other half. For the close ones put your hands together with thumbs and pointer fingers touching so that it looks like a triangle. Keep your head slightly up and back straight. Go down to a slightly less than ninety degree angle and then press back up until your arms are straight, but don’t lock your elbows.

Do 4 sets of 5-20 repetitions to start with for each of those exercises. Do only one set for the Chest Expanders because they are a warm up exercise. Don’t push it too hard. You want that lest set to be tough but not excruciatingly painful. This is designed to be a circuit training workout, so, 1 set of squats, then 1 set of rows, then 1 set of push ups, then go through the circuit again. Add more repetitions to each set as often as possible. On the other days walk, run, or jog for 10 to 20 minutes striving to go a bit faster each time, but only a bit.

The important thing is to keep track of your progress in a workout journal and remember that baby steps may seem small, but before you know it, that baby is running and you aren’t able to catch ‘em.