Give your whole body a workout with just 8 super-powerful moves
Is your life fast paced? Do you continuously find yourself wanting to get into fitness, only to find your busy life taking the reigns before any progress can be made? If that sounds like you, then this is exactly what you need! Every second counts, we know that, so this routine has been designed to take 15 short minutes and still be as effective as an hours workout.
Essentially this routine involves ‘compound exercises’. A compound exercise is defined as working more then one joint/muscle group at the same time. They are usually much harder than isolation exercises because your work load increases, thus forcing your heart has to work a little harder to supply blood to the working muscles.
It is due to the technique of compound exercises that we can make a 15 minute workout just as effective than a 1 hour workout. This is due to two muscles being worked with just one lift, rather than one muscle group. This also means the intensity of the exercises are increased resulting in further fat burning potential.
Now before we continue any further let me clarify an interesting point that I am asked constantly, and I assume you are thinking of right now; “But doing weight training will make me too big and I don’t want that”.
I assure you, women doing weight lifting won’t get ‘too’ big. Weight training for women is a great way to tone the entire body and can be another form of exercise for you to keep motivated, because running on the treadmill can become quite boring after a while. The reasoning behind this is the fact that women have significantly less hormones needed to build muscle than men. So, through weight training alone it would be very difficult for you to get large and bulky.
The 8 Super-Powerful Exercises
Lunge twist with medicine ball:
|Targets: Your bottom and thighs, also hits your waist and shoulders too.
Plie’ Squat With Raise
|Targets: Bottom, inner thighs and shoulders.
Ball Chest Press
|Targets: Bottom & hips gain strength while you work your chest and arms.
Wood Chop With Lunge
|Targets: Whole body – that is arms, shoulers, waits, thighs and bottom
Squat With Shoulder Press
|Targets: Bottom and thighs while toning your shoulders at the same time.
|Targets: Core & a little bit of back and legs.
Gym Ball Ab Crunches
|Targets: Your core mainly
|Targets: Shoulders, Biceps & Triceps.
This is the perfect workout to be added into your routine if you are short on time. For best result perform this workout twice a week as a conditioning routine. Rep ranges should include:
- Beginners: 12 – 15 reps and build it up from there.
- Intermediate/advanced: 15 – 25 reps.
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Filed Under: Specifically for Women