Full Body Workout for Women | Beginners

Full Body Workout for Women | Beginners

Join the tribe of Movement & Calisthenics Athlete - people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

In this article, we will focus on a full-body calisthenics workout for women.

Women often have different goals when it comes to fitness and weight loss than men do. Women tend to be smaller in size with less muscle mass which can make certain exercises more difficult or even impossible without modifications.

Calisthenics is an effective way of building muscles and losing fat while improving flexibility at the same time because you are using your own body weight as resistance.

You don’t need any special equipment, but some patience is required – perfect for busy moms!

Female Calisthenics VS. Male Calisthenics

Calisthenics is all about free movement, and female calisthenics reflect that principle perfectly, making it “easy” to grasp the absolute best the discipline can offer. With that said, there are a few key differences between how females approach calisthenics and how men do.

From the perspective of women, here’s what happens:

  1.      The positioning changes and the body work relies more on how the legs move
  2.      Exercises are usually lighter but more agile, quicker to develop into full routines
  3.      Movements are more flexible, with the body taking full advantage of all joints
  4.      Exercises are more compartmentalized and easier to handle for the type of body

This list comprises some of the things that happen when women approach calisthenics on their own or with the help of a professional. In fact, women are much more likely to continue their journey into calisthenics because of the natural inclination to work on leaner exercises, such as those offered by pure calisthenics.

This isn’t always the case obviously, and it’s also not always fair to compare men and women. It’s important, however, to realize that a calisthenics workout for women can be beneficial even to men who are having a hard time sticking to their existing routines.

This is because, while slightly different, the principles remain the same: pull-ups, squats, inverted rows, dips, handstands and much more. These are just a few examples of the many exercises that calisthenics for women can offer, with men usually taking up the same versions of these exercises and adding up lengthier repetitions.

Getting the Basic Calisthenics Workout for Women Done Right

First of all, you will need to make sure you have four things before heading on with your calisthenics workout for women. These are:

  1.      A bar to hang from
  2.      A wall to lean on
  3.      A bench to push from
  4.      A lower bar to row from

These can all be found in any major park in the city, helping you achieve your goals in an organic manner and without the need to buy expensive gear. Then, you need a plan.

We at Body Weight Training Arena have been building calisthenics for women programs for a long time, which are plans that can help you understand what you need to do in order to get started.

There are a lot of nuances that women have to pay attention to at first.

These include things like knowing how to properly space the legs out while performing a bench dip, or making sure not to bend your knees too deep during pistol squats. With time, you’ll see that small exercises like these will become second nature to you, creating the perfect outlook for a fantastic career in calisthenics.

Of course, just like any other exercise-based training program, calisthenics progression is an important topic to tackle and one that will yield results sooner rather than later, especially if you consider the short-term goals instead of the long-term ones.

Never start your journey thinking that you’ll be extremely strong in just a few months — you’ll set yourself up for disappointment. You need to take things one step at a time, making sure that your body adapts to the exercises themselves and not vice versa.

If you find yourself trying to force things on your body, then you know there’s something wrong with your technique, and you need to rethink it before it’s too late. That’s what we mean by taking things one step at a time. If you wing it, you’ll lose interest in it.

Here’s how to make sure that doesn’t happen.

The Holy Grail of Women Calisthenics

As we previously said, women calisthenics are more agile and more leg-based than men calisthenics. This obviously depends on the person themselves but, generally speaking, calisthenics for women tends to put less strain on the upper muscles.

The legs are the big deal here. They can make or break you in a matter of just a few days if done incorrectly. Therefore, a woman has to pay particular attention to her stance, making sure that squats are executed correctly, and legs are spaced out nicely.

Also, in order to keep your head up and start doing things the right way, you need to think about a strategy, one that will help you stack small achievements one on top of the other until you reach a grander vision for things.

It’s not easy, but it’s doable. And that’s where the professionals come in.

You might not believe it to be true, but calisthenics bodybuilding is an extremely viable option for women because of their leaner structure. The constant daily exercising that calisthenics provides is exactly what most women look forward to when initially starting their fitness careers.

Of course, these programs require guidance.

You can find that guidance in the hands of master instructors like Body Weight Training Arena, the people who can guide you towards absolute success and satisfaction in the long-term.

You can also find success with the many programs available online from which you can learn. Nutrition, exercises, motivation, strength — these are all things that work and which you can find in a new, improved program called The Movement Athlete.

This is an impressive program that is comprised of hundreds of resources that make calisthenics for women a breeze to go through. Not only are there no obligations whatsoever, but you can also access the entire program’s library during this period of time, making it easy to see what the steps are all about.

Train those buttocks harder than ever, thanks to this amazing program, and smash your goals one by one following the easy-to-use visualizers that will help you achieve your dreams. It’s never too late to say yes to a healthier lifestyle.

Simply download the app and claim your FREE seven-day trial to start your journey strong.

Resources:

Calisthenics for Women – All You Need To Know
[https://fitbodybuzz.com/calisthenics-for-women/]
Female Calisthenics Routine For Beginners
[https://spotmegirl.com/workout/female-calisthenics-routine-for-beginners/]

Female Calisthenics VS. Male Calisthenics

Calisthenics is all about free movement, and female calisthenics reflect that principle perfectly, making it “easy” to grasp the absolute best the discipline can offer. With that said, there are a few key differences between how females approach calisthenics and how men do.

From the perspective of women, here’s what happens:

  1.      The positioning changes and the body work relies more on how the legs move
  2.      Exercises are usually lighter but more agile, quicker to develop into full routines
  3.      Movements are more flexible, with the body taking full advantage of all joints
  4.      Exercises are more compartmentalized and easier to handle for the type of body

This list comprises some of the things that happen when women approach calisthenics on their own or with the help of a professional. In fact, women are much more likely to continue their journey into calisthenics because of the natural inclination to work on leaner exercises, such as those offered by pure calisthenics.

This isn’t always the case obviously, and it’s also not always fair to compare men and women. It’s important, however, to realize that a calisthenics workout for women can be beneficial even to men who are having a hard time sticking to their existing routines.

This is because, while slightly different, the principles remain the same: pull-ups, squats, inverted rows, dips, handstands and much more. These are just a few examples of the many exercises that calisthenics for women can offer, with men usually taking up the same versions of these exercises and adding up lengthier repetitions.

Getting the Basic Calisthenics Workout for Women Done Right

First of all, you will need to make sure you have four things before heading on with your calisthenics workout for women. These are:

  1.      A bar to hang from
  2.      A wall to lean on
  3.      A bench to push from
  4.      A lower bar to row from

These can all be found in any major park in the city, helping you achieve your goals in an organic manner and without the need to buy expensive gear. Then, you need a plan.

We at Body Weight Training Arena have been building calisthenics for women programs for a long time, which are plans that can help you understand what you need to do in order to get started.

There are a lot of nuances that women have to pay attention to at first.

These include things like knowing how to properly space the legs out while performing a bench dip, or making sure not to bend your knees too deep during pistol squats. With time, you’ll see that small exercises like these will become second nature to you, creating the perfect outlook for a fantastic career in calisthenics.

Of course, just like any other exercise-based training program, calisthenics progression is an important topic to tackle and one that will yield results sooner rather than later, especially if you consider the short-term goals instead of the long-term ones.

Never start your journey thinking that you’ll be extremely strong in just a few months — you’ll set yourself up for disappointment. You need to take things one step at a time, making sure that your body adapts to the exercises themselves and not vice versa.

If you find yourself trying to force things on your body, then you know there’s something wrong with your technique, and you need to rethink it before it’s too late. That’s what we mean by taking things one step at a time. If you wing it, you’ll lose interest in it.

Here’s how to make sure that doesn’t happen.

The Holy Grail of Women Calisthenics

As we previously said, women calisthenics are more agile and more leg-based than men calisthenics. This obviously depends on the person themselves but, generally speaking, calisthenics for women tends to put less strain on the upper muscles.

The legs are the big deal here. They can make or break you in a matter of just a few days if done incorrectly. Therefore, a woman has to pay particular attention to her stance, making sure that squats are executed correctly, and legs are spaced out nicely.

Also, in order to keep your head up and start doing things the right way, you need to think about a strategy, one that will help you stack small achievements one on top of the other until you reach a grander vision for things.

It’s not easy, but it’s doable. And that’s where the professionals come in.

You might not believe it to be true, but calisthenics bodybuilding is an extremely viable option for women because of their leaner structure. The constant daily exercising that calisthenics provides is exactly what most women look forward to when initially starting their fitness careers.

Of course, these programs require guidance.

You can find that guidance in the hands of master instructors like Body Weight Training Arena, the people who can guide you towards absolute success and satisfaction in the long-term.

You can also find success with the many programs available online from which you can learn. Nutrition, exercises, motivation, strength — these are all things that work and which you can find in a new, improved program called The Movement Athlete.

This is an impressive program that is comprised of hundreds of resources that make calisthenics for women a breeze to go through. Not only are there no obligations whatsoever, but you can also access the entire program’s library during this period of time, making it easy to see what the steps are all about.

Train those buttocks harder than ever, thanks to this amazing program, and smash your goals one by one following the easy-to-use visualizers that will help you achieve your dreams. It’s never too late to say yes to a healthier lifestyle.

Simply download the app and claim your FREE seven-day trial to start your journey strong.

Resources:

Calisthenics for Women – All You Need To Know
[https://fitbodybuzz.com/calisthenics-for-women/]
Female Calisthenics Routine For Beginners
[https://spotmegirl.com/workout/female-calisthenics-routine-for-beginners/]

Female calisthenics vs Male calisthenics

Calisthenics is all about free movement, and female calisthenics reflects that principle perfectly, making it “easy” to grasp the benefits of calisthenics.

However, we cannot deny that women and men have different body types and physiological aspects.

With this major difference, women usually have to concentrate more on their buttocks to emphasize the pear-shaped body type they have, while men usually do much more exercising for the upper torso.

Busting the myths!

Let’s first talk about the B.S. that usually surrounds calisthenics for women.

Fitness in general, calisthenics, or any other training style such as weight training, is plagued with many misconceptions. Women often believe that they can’t do certain exercises, or need to modify them in a way that is different from how men would train.

Women who start their fitness journey with the mindset of not being able to engage in an exercise because they are female will find themselves limiting their progress and development as athletes.

Myth 1: “I don’t want to build muscles as men do!”

 

Chumakova “hefesto_girl” Tatyana’s physique that can hold front levers and do muscle-ups for days

You’ll usually hear this with weight training, but some people also believe this is true for the female calisthenics routine especially when talking about “heavier” calisthenics movements such as the pull-up and push-ups.

There’s a major hormonal difference between men and women that leads to a different result when training for strength and muscle.

Men have much more testosterone that helps further build “man” muscles. Unless you’re taking up testosterone-boosting supplements, you’ll not grow as big as a man even if you do strength training or harder calisthenics exercises.

Females also have a much slower rate of muscle development which hinders fast muscle gains even when lifting weights.

 

Myth 2: ” I can never be strong like men!”

Priscila Vieira making one-arm hang look easy

Men are usually considered stronger in terms of what they can do with their upper body. This is due to the fact that they train more compared to women who prioritize lower body muscles development.

Building incredible strength as women to perform advanced calisthenics skills such as muscles-ups, planches, handstand push-ups, and levers is possible while not building a “masculine” physique.

Check out these female athletes who have mastery of their own bodyweight while having excellent physique as well!

Chumakova “hefesto_girl” Tatyana

Andrea Russo

Priscila Vieira

All you need to do is train with a proper, personalized workout routine and specific training for specific goals.

Read more: 3 rules YOU must follow to build superhuman strength with calisthenics

 

Myth 3: “I want to only target my abs to get my tummy smaller.”

Photo courtesy of diana.grytsku 

This mistake goes for everyone. If you want to make a portion of your body smaller, you need to work with your entire body.

Spot reduction (targeting specific body parts to lose weight) is a myth. The best way to make your tummy smaller and for your abs to show is to lose fat in general.

 

Myth 4: ” I just need cardio to lose weight!”

Photo from prostooleh

Many are guilty of this one.

Although cardio like running can assist in weight loss, resistance training is a far more effective way for weight loss and overall fitness improvement.

Resistance training such as calisthenics helps you build muscle which can also help burn fat faster compared to cardio alone.

Bodyweight training is a great option for both genders since there are exercises that can include cardiovascular training.

Similarities

The body type difference is as clear as day and night but upon closer analysis, female and male bodies tend to respond in a more similar fashion in calisthenics training that rather than different.

A study published in 2016 shows that despite the differences in the sexes, both the untrained male and female college-aged subjects made the same relative strength gains in 10 weeks of training.

Another study done by Fisher et al in 2014 reported that female participants even made slightly greater strength gains compared to the male trainees. Although the women trained for a longer duration, it shows that regardless of male or female, we all can make progress in building muscle and strength with the correct workout routines.

Differences

Our physiological systems are the same, but there are some minor differences that we can consider so you can get the most out of your workout.

  • Men generally tend to have more strength and muscle

This doesn’t mean that we’ll leave all the strength work for the men. This just means that women should work on their weaknesses more.

Nothing beats a strong full body with a solid core, optimal cardiovascular system, and excellent body composition. To attain this as a woman, just train in a holistic manner with a proper calisthenics workout routine.

If you’re looking for a program, check out this article on comparing the best programs out there to get a better view of the best workout routines.

  • Women usually are quadriceps dominant when engaging in bodyweight exercises such as pistol squats or lunges.

Since quads are usually used, it’s best to give additional loving to your hamstring and glutes instead. Doing so lessens the chances of overtraining your quads that might lead to injury.

When working with a muscle group, women have a faster recovery time in between sets of exercises. So when structuring a routine, it’s possible to have shorter rest periods or even work with a circuit.

  • Different goals and objectives

A recent study suggests that men usually train for performance as a goal and women focus on physical appearance.

Now, there are many reasons why you would like to work out. If it’s for aesthetics and having a sexy physique like most women desire, There is nothing wrong with it since you will still benefit physiologically and psychologically as well.

 

REAL women making REAL progress

If you’re still in doubt regarding bodyweight training as an excellent option for women, here are some of the female Movement Athletes who had made massive changes with their fitness levels thanks to calisthenics.

Female Calisthenics VS. Male Calisthenics

Calisthenics is all about free movement, and female calisthenics reflect that principle perfectly, making it “easy” to grasp the absolute best the discipline can offer. With that said, there are a few key differences between how females approach calisthenics and how men do.

From the perspective of women, here’s what happens:

  1.      The positioning changes and the body work relies more on how the legs move
  2.      Exercises are usually lighter but more agile, quicker to develop into full routines
  3.      Movements are more flexible, with the body taking full advantage of all joints
  4.      Exercises are more compartmentalized and easier to handle for the type of body

This list comprises some of the things that happen when women approach calisthenics on their own or with the help of a professional. In fact, women are much more likely to continue their journey into calisthenics because of the natural inclination to work on leaner exercises, such as those offered by pure calisthenics.

This isn’t always the case obviously, and it’s also not always fair to compare men and women. It’s important, however, to realize that a calisthenics workout for women can be beneficial even to men who are having a hard time sticking to their existing routines.

This is because, while slightly different, the principles remain the same: pull-ups, squats, inverted rows, dips, handstands and much more. These are just a few examples of the many exercises that calisthenics for women can offer, with men usually taking up the same versions of these exercises and adding up lengthier repetitions.

Getting the Basic Calisthenics Workout for Women Done Right

First of all, you will need to make sure you have four things before heading on with your calisthenics workout for women. These are:

  1.      A bar to hang from
  2.      A wall to lean on
  3.      A bench to push from
  4.      A lower bar to row from

These can all be found in any major park in the city, helping you achieve your goals in an organic manner and without the need to buy expensive gear. Then, you need a plan.

We at Body Weight Training Arena have been building calisthenics for women programs for a long time, which are plans that can help you understand what you need to do in order to get started.

There are a lot of nuances that women have to pay attention to at first.

These include things like knowing how to properly space the legs out while performing a bench dip, or making sure not to bend your knees too deep during pistol squats. With time, you’ll see that small exercises like these will become second nature to you, creating the perfect outlook for a fantastic career in calisthenics.

Of course, just like any other exercise-based training program, calisthenics progression is an important topic to tackle and one that will yield results sooner rather than later, especially if you consider the short-term goals instead of the long-term ones.

Never start your journey thinking that you’ll be extremely strong in just a few months — you’ll set yourself up for disappointment. You need to take things one step at a time, making sure that your body adapts to the exercises themselves and not vice versa.

If you find yourself trying to force things on your body, then you know there’s something wrong with your technique, and you need to rethink it before it’s too late. That’s what we mean by taking things one step at a time. If you wing it, you’ll lose interest in it.

Here’s how to make sure that doesn’t happen.

The Holy Grail of Women Calisthenics

As we previously said, women calisthenics are more agile and more leg-based than men calisthenics. This obviously depends on the person themselves but, generally speaking, calisthenics for women tends to put less strain on the upper muscles.

The legs are the big deal here. They can make or break you in a matter of just a few days if done incorrectly. Therefore, a woman has to pay particular attention to her stance, making sure that squats are executed correctly, and legs are spaced out nicely.

Also, in order to keep your head up and start doing things the right way, you need to think about a strategy, one that will help you stack small achievements one on top of the other until you reach a grander vision for things.

It’s not easy, but it’s doable. And that’s where the professionals come in.

You might not believe it to be true, but calisthenics bodybuilding is an extremely viable option for women because of their leaner structure. The constant daily exercising that calisthenics provides is exactly what most women look forward to when initially starting their fitness careers.

Of course, these programs require guidance.

You can find that guidance in the hands of master instructors like Body Weight Training Arena, the people who can guide you towards absolute success and satisfaction in the long-term.

You can also find success with the many programs available online from which you can learn. Nutrition, exercises, motivation, strength — these are all things that work and which you can find in a new, improved program called The Movement Athlete.

This is an impressive program that is comprised of hundreds of resources that make calisthenics for women a breeze to go through. Not only are there no obligations whatsoever, but you can also access the entire program’s library during this period of time, making it easy to see what the steps are all about.

Train those buttocks harder than ever, thanks to this amazing program, and smash your goals one by one following the easy-to-use visualizers that will help you achieve your dreams. It’s never too late to say yes to a healthier lifestyle.

Simply download the app and claim your FREE seven-day trial to start your journey strong.

Resources:

Calisthenics for Women – All You Need To Know
[https://fitbodybuzz.com/calisthenics-for-women/]
Female Calisthenics Routine For Beginners
[https://spotmegirl.com/workout/female-calisthenics-routine-for-beginners/]

Maria showing her progress with her pull-ups after training her fundamentals with The Movement Athlete

“I’ve been training better at home. I became interested in calisthenics because I think it is a way of life and also it provides quality of life.”

“I love being able to see how much progress I’m making. I’m such a numbers person that seeing how much progress I’m making on a certain goal.”

 

 

Kiara displaying her strong core

“It is slow and ontrolled so hat I could control the loading and help me rebuild strength while I avoided re-injury.”

 

 

Carol showing that women can be strong at any age as well!

“I am full of energy, get lots of compliments, and my gym hired me as a personal trainer so I could be a role model for their 60+ members.”

 

 

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About this Calisthenics Workout

Ladies, let’s get started achieving the sexy and healthy body you have always dreamed of.
No more gimmicky calisthenics routines and inefficient calisthenics for women. 
You deserve only the best workout.
As for this workout routine, we’ll be focusing on you losing fat and weight, looking leaner while getting stronger.

Fundamentals

The best way for beginners to achieve this goal is by working on the basics of calisthenics. This will teach you what you need in order to grow stronger.
You can read more in this article: How to build superhuman strength with calisthenics

Circuit training

We’re going to apply a circuit training style to our workout. This means after each exercise, you need to immediately move to the next exercise with 0 or 30-second rest at max.
This approach will help you save time as women can also be very busy as men are! Saving time while building muscle, strength, and endurance at the same time.

Women have also higher endurance capacity on low to medium intensities due to having greater type I muscle fibers. Hence, having steady-state full-body calisthenics exercises are included in the routine.

Your workout will consist of buns development and upper body strengthening. You’ll also be building a strong core for your sexy posture to strut.

Equipment

While it’s possible to work with no equipment at all, it’s best to have some pieces of calisthenics equipment to maximize the benefits of calisthenics and achieve functional fitness.
Don’t worry. The equipment needed for this workout is so basic that you most probably have these at home or very accessible:

  • Jump rope
  • Pull-up bar
  • Chair
  • Resistance bands if needed

And that’s about it!
If you need more help on replacing the pull-up bar, check out this article below.

The ultimate guide to calisthenics equipment and cheap alternatives

Never forget the basic golden rules when performing every exercise.

NOW LET’S GET STARTED!

SUPER SEXY FULL BODY WORKOUT FOR GIRLS

Level

Time

Goal

Beginners

30 minutes

Fat Loss

Level : Beginners
Time : 30 Minutes
Goal : Fat Loss
Move Sets Reps
Mountain Climbers 1 30s
Squats 1 10
Jumping Jacks 1 60s
Chin-ups 1 Max
Hanging Leg Raises 1 8
Side Plank 1 30s
Knee Raises 1 8
Rope Jumps 1 60s

Rest for 10 seconds between each exercise and rest for 4 minutes for each round. Total of 3 rounds.

How far in the game are you?

How far in the game are you?

Our certified coaches have developed a fail-proof assessment to give you an idea of where you stand in the Calisthenics game.

Beginner exercises

Mountain Climbers

Target: Abs, shoulders

Mountain climber is an effective exercise to build both endurance and core muscles. The dynamic leg movement adds difficulty to hold up the push-up position in a stable manner.

Holding the plank position with straight arms also builds elbow joint strength. It has good transfer for many exercises such as push-ups.

How to perform:

  1. Begin in a push-up position with hands on the floor shoulder-width apart. Legs extended behind.
  2. Pull one knee towards your chest.
  3. Push it back quickly back into the starting position.
  4. Immediately repeat the same motion with the other leg.
  5. Repeat the switching motion for reps.

Coaching pointers:

  • Maintain weight on your upper body and keep your feet light
  • Engage core to pull the legs and to hold the push-up position
  • Shoulders pressed down away from your ear (depression)
  • Back in a straight line
  • Tilt your core slight forward (posterior pelvic tilt) to engage your core
  • Avoid raising your hips too high
  • Keep the weight of your lower body at the balls of your feet

Squats

Target: Glutes, hamstrings, quads, core

Bodyweight squats are staple to build muscle, strength, and mobility for the lower body. When done with proper form, it strengthens the full leg muscles and improves hip and knee joints’ range of motion.

If two-legged deep squats are too easy for you. You can always move to the pistol squat progression and build up the strength to hold your entire body weight on a single leg.

Read more: Pistol squat progression

How to perform:

  1. Begin in a standing position with legs shoulder-width apart, body straight.
  2. Begin to pull your hips backward as if you’re going to sit down as you raise your arms forward for balance.
  3. Lower down to the bottom of the squat position while keeping the upper torso diagonal.
  4. Hold for a brief moment.
  5. Push back with your leg muscles to get back to the standing position.
  6. Repeat for reps.

Coaching pointers:

  • Keep feet flat on the ground especially at the bottom position.
  • Hips squared
  • Knees rigid and perpendicular to the ground
  • Move deeply as your lower body permits
  • Use wall or sturdy furniture for assistance when the bodyweight movement is too heavy or lacking the mobility
  • Move bodyweight slowly

Read more at Perfect squat assessment

Jumping jacks

Target: Cardiovascular work

Most people might have encountered or have done jumping jacks at some point in their lives. This exercise is great for building up your cardiovascular endurance and burn additional calories in the process.

How to perform:

  1. Begin in a standing position with good posture.
  2. Jump slightly into a wider stance and simultaneously swing your arms sidewards and up overhead.
  3. Immediately jump into a more narrow stance while swinging your arms by your side.
  4. Repeat this motion for reps.

Coaching pointers:

  • Engage your core
  • Add tension to the entire body
  • Don’t just move through the motion

Chin-ups

Target: Back, lats, biceps, core

Equipment: Pull-up bar or any sturdy beam

Chin-up is a pull-up variation but with an overhand grip. The difference in the grip makes the biceps work more compared to the regular pull-up which makes the exercise easier.

You might have heard some misconceptions that pull-ups and push-ups are for men. Women should only work on their legs and abs.

The statement above is so far from the truth!

Working with your upper body exercise (with the correct form and progression of course) will help you improve your physique and your general fitness level faster.

With chin-ups, you’ll build a stronger back and biceps which are essential for functional movement.

How to perform:

  1. Begin to hang dead hang position with arms shoulder-width apart and an underhand grip.
  2. Pull down your shoulder far from your ear and pinch your shoulder blade together.
  3. Pull your body with your chest upwards leading the motion until your chin is over the bar.
  4. Hold the top position for a brief moment.
  5. Lower down with control.
  6. Repeat for reps.

Coaching pointers:

  • Head neutral
  • Scapula retracted aside from dead hang position
  • Shoulders depressed aside from dead hang position
  • Imagine driving your elbows towards your waist and back
  • Elbows tucked near the body
  • Use resistance band if lacking starting strength

Easier Variation: Band assisted chin-up, bodyweight rows, negatives, chin-up hold

Hanging leg raises

Target: Abs, grip

Hanging leg raise hits numerous muscle groups but primarily targets the abs. The pull-up position allows training the grip while improving overhead flexibility. While the leg motion trains the abs, hips, and quadriceps if done with a more advanced variation.

How to perform:

  1. Dead hang on a bar.
  2. Tuck your knee towards your chest.
  3. Lower down with control.
  4. Repeat for reps.

Coaching pointers:

  • Keep pelvis tilted forward to engage the core
  • Holding the bar with a pull-up grip helps the body avoid swinging back
  • Use the core to move the legs
  • You can extend the knees slightly to make the exercise harder or even do it with straight legs if strength and mobility permits
  • Move to a supported position using a dip station if hanging for extended periods is too difficult
  • Move the knees as high as your strength allows you to

Side plank

Target: Obliques, abs, shoulders

One of the best exercises you can do to get a killer-toned torso. They target your abs, obliques, and shoulders while working on balance and coordination as well. To perform them properly start by lying down on your side with one arm perpendicular to your body and another outstretched in front of it for.

How to perform:

  1. Start by lying down on your side with one arm perpendicular to your body.
  2. Push your shoulder down and away from the floor while keeping the whole body sidewards.
  3. Raise your hips so that your whole body makes a diagonal line.
  4. Hold the position for a specified time.

Coaching pointers:

  • Hips squared
  • Body in a straight line
  • Push down with arm and shoulder

Seated single leg raise

Target: Quads, core

Build stronger and more mobile legs using this exercise. All you need is a chair then you’re good to go!

How to perform:

  1. Sit down on a chair with a good posture.
  2. Extend on leg straight.
  3. Lift on a leg while keeping it straight while the other leg is planted firm only on the ground.
  4. Lower down slowly.
  5. Repeat for reps.
  6. Switch leg and repeat.

Coaching pointers:

  • Engage your core
  • Move through your strength and mobility allows you
  • Straight and proper posture

Rope jump

Target: Calves, cardiovascular work

Jump rope is an excellent option for building explosive and bigger calves and cardiovascular endurance. Especially since most of us want to train at home now, you can get the same effect from your regular jogging but at the comforts of your own home.

How to perform:

  1. Stand in an athletic position with your feet shoulder-width apart and knees slightly bent. Your arms should be at your side holding the rope handle.
  2. With a slight jump, swing one leg out to the front so it is perpendicular to the ground and then let it return back to its original stance
  3. Repeat for the opposite leg.
  4. Continue for reps or a specified time.

Coaching pointers:

  • Move with energy
  • Engage core
  • Slight jumps with the calves
  • Slight bend at the knees

There you have it, ladies. A solid workout plan to get you confidently strutting your health, strength, smoking body.

Combine this with a proper diet, good sleeping habits and you’ll burn fat quicker than ever before. Train with this routine 3 to 4 times a week.

Training a man can be different than training a woman — but then again — the physiological systems for both are exactly the same. Even more, training an individual within the same gender can differ based on the person’s goals, conditioning, and other fitness variables.

With that being said, if you truly want to get the most from your workout; lose weight, burn fat, gain lean muscle, get stronger and learn new skills, I highly recommend trying out The Movement Athlete.

With a personalized workout plan with The Movement Athlete, you’ll get to maximize every workout because each routine will be specifically built for your current skill level. You’ll still be pushed to your limits, but you will not have to worry about doing exercises you currently can’t do YET.

TAKE THE ASSESSMENT NOW to know where you are with your current level so you can get started sculpting your body to its best form ever!

 

 

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