At Home Workout for Women

I hear a lot of women say that they are intimidated when they first enter a gym, and that this feeling deters them from sticking to their workout plan. Not knowing how to properly use the equipment, strange men staring at them or feelings of self-consciousness can be a major obstacle in a woman’s path to better health. To help combat this, here is a simple workout routine you can perform in the comfort of your own home, or until you decide to take that next step and head to the gym.

Exercise #1: Push-Ups: This is a very basic exercise which incorporates the chest, shoulders and arm muscles into one compound movement.

Hands should be slightly wider than shoulder width. With your arms fully extended, slowly bring yourself down until the elbows make a 90 degree bend. Slowly return to the starting position, but do not lock your elbows. Keep your upper body and legs in a straight line. For beginners, you can perform these with your knees touching the ground. Once you build up enough strength, you should be doing your push-ups the proper way.

Perform 3 sets of 12 to 15 reps.

For more advanced women, try doing them with your feet raised on a Swiss Ball, or do them with your hands on a Bosu Ball.

Exercise #2: Biceps Curls: You will need small dumbbells to perform this exercise. These can be performed seated or standing.

Take a dumbbell in each hand, arms at your side with palms facing the body. Slowly bring the dumbbells up to the shoulders, all the while rotating the hands until the palms face the shoulders. Slowly reverse the motion until you reach the starting position. You can do one arm at a time or both simultaneously.

Do three sets of 10 to 12 reps.

Exercise #3: Lying Triceps Extensions: These will also require the use of dumbbells.

Take a dumbbell in each hand, and lie flat on your back. Each arm should be straight up, palms facing each other. While keeping your elbows from bowing out, slowly lower the dumbbells until your hands reach the side of your head, and then slowly return them to the starting position.

Do three sets of 10 to 12 reps.

Exercise #4: Lunges: You can hold the dumbbells while you perform this exercise if you feel up to it. Stand with one foot forward and one foot back, so your legs make a triangle. Slowly bring your rear knee down to the ground and barely touch it, then return to the starting position. Your front shin should never pass perpendicular to the ground.

Perform 3 sets of 12 to 15 reps for each leg.

Exercise #5: Wall Squats: You will need a stopwatch or clock with a second hand to perform these.

With your back flat against a wall and your feet about 18 inches from the wall, bend at the knees so your thighs become parallel to the ground. Your knees should make a 90 degree bend. Hold this pose for 30 seconds. Do not lean on your knees!

Perform this exercise 3 times for 30 seconds each. As you get better, increase the amount of time you hold this pose.

Exercise #6: Straight-leg deadlifts: You can use a broom handle or the dumbbells while you perform this exercise.

With your feet shoulder-width apart, hold the broom or dumbbells in front of you with your palms facing the body. Bend the knees just slightly, keep your back straight and slowly lower the weight until you feel a gentle pull in the hamstrings. Slowly return to the starting position.

Do 3 sets of 12 to 15 reps.

Exercise #7: Crunches: You may want to purchase a Swiss Ball for these, as it provides excellent support for your back.

On the floor: With your knees bent and your hands on your chest (so you don’t pull on your neck), slowly bring your shoulders off the ground about 6 to 8 inches. Slowly return to starting position. Do not use your legs to cheat yourself up!

On a Swiss Ball: Lying on your back on the ball, your back and upper legs should make a straight line. Your feet should be planted firmly on the ground. Your shoulders will probably be hanging off the ball. Again, hands on your chest. Slowly bring your shoulders up about 6 to 8 inches. Slowly return to starting position.

Do 12 to 15 reps, increasing the number as you get better.

This seems like a lot of work for one single workout, but you do not need to do everything in one day. Divide up the exercises so you do 3 on one day, four on the next. Do upper body and abs one day, then lower body and abs the next.

Cardio can also be incorporated into this plan, but do not rely solely on it to make progress. A proper nutrition plan is critical to making progress with your resistance training plan. After following this basic plan for a few weeks, you may find yourself wanting more of a challenge, and then it may be time to get into the gym!

Tim Mielke is a former competitive bodybuilder and published author, with 20 years of experience in the health and fitness industry. He has written dozens of articles ranging from the organic lifestyle, to hyped-up supplements to steroids, for various health and fitness sources. His book, The Book of Supplement Secrets: A Beginner’s Guide to Nutritional Supplements, has received excellent reviews. Tim brings his knowledge and expertise to RightFitnessandNutrition.com, and is currently developing his own supplement line and writing two more books, which he hopes to have published in 2014.