Womens Workout Routines At Home At The Gym For Weight Loss – Sample Workout Exercise Routine

In this video we go through a woman’s full body workout routine for strength training and cardio training.

The workout routine
legs up chest press
single leg side step up to hammer curl
suspension trainer body weight rows
shoulder pulls
split stance rows
legs up triceps extensions
single leg step up to shoulder press
suspension trainer arm curls
split stance fly
single leg dumbbell lift
suspension trainer t’s

Transcript/notes
After a quick 5 minute warm up we started the first circuit with a chest press with legs up. She used lighter dumbbells being in this position, and this exercise will work her pecs or chest muscles, triceps in the back of her upper arms, shoulders, and having her legs up will provide some leg and core engagement as well.

Next up is a single leg side step up to hammer curl where she keeps her palm facing in. This exercise requires lateral or sideways movement, and will work her legs, balance forearms and the biceps in the front of her upper arm.

Next up is trx suspension trainer body weight rows, where Lisa angles her body with the ground to a position that is challenging for her and uses the suspension trainer to pull herself up and lower herself down. This exercise targets her back and will also help improve her grip strength.

Last up in this circuit is resistance band shoulder pulls, where she is in an athletic position, slight bend at the waist and knees and with a straight elbow pulls the band out away from the poll. Both sides of her body, and this will work her shoulders, but this is also taxing on her core and legs.

3 times thorough this circuit, some short rest then the next circuit.
We started with a resistance band split stance row, which will work her back and shoulders, and being in the split stance will also require core engagement and also really works her front leg.

Next up is an extension with her legs up, where she extends at the elbows pushing the dumbbells up above her. This exercise will work her tricpes in the back of her upper arms, and also requires some leg and core engagement.

The next exercise is a forward single leg step up to a shoulder press. Lisa steps up with one leg and keeps a slightly bent knee and pushes the weight above her head. This exercise will work her shoulders, legs and tests her balance as well.

The last exercise is trx suspension trainer arm curls, where she again, angles her body with the ground to a position that is challenging for her and uses the suspension trainer to pull herself up by bending at the elbows doing a curling motion. This exercise targets her biceps in the front of her upper arms and also works her forearms and grip strength.
3 times thorough this circuit, some short rest then the next circuit.

The last circuit started with a split stance resistance band fly, where she uses a semicircular motion to push the band out in front of her, keeping a similar elbow angle throughout the movement. This exercise will work her chest muscles, shoulders, core and legs.

Next up is sinlge leg dumbbell lift where she lowers the dumbbell down to the ground by mainly bending at the waist, keeping a similar knee angle throughout the movement. This exercise targets her hamstings in the back of her upper legs.

And the last exercise is trx suspension trainer t’s, where she again, angles her body with the ground to a position that is challenging for her and uses the suspension trainer to pull herself up by keeping her elbows extended. This exercise targets her shoulders, and also works her forearms and grip strength.

Once again, 3 times through this circuit then a quick cool down.

So, to recap, in this routine, we did strength training exercises for all the major area of the body, arms, legs, chest, back, shoulders and core, she also kept moving working her cardio, and we really focused on upper body in this routine, but, by using split stance positions and stepping up to a platform got in plenty of leg work, and this routine took about 35 minutes.

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