workout for beginners at home female.

workout for beginners at home female

Introduction 

Workouts have been proven to increase stamina, endurance, help people lose weight, improve muscle tone and build strength. These are just a few benefits that can be achieved through regular exercise. However, not everyone has time to go to the gym, which is why this workout for beginners at the home female Let's start right away.

 Step 1: Warm-up

 Warm-up is very important as it prepares the body for working out. In this first step, stretch your arms over your head and then lower them slowly down to your sides. Next, do some gentle stretches for the back, legs, and abdomen. This will help loosen up the muscles and prevent any injuries from occurring. After that, perform jumping jacks where you jump upward and land softly. Repeat this about ten times. Next, do some hamstring curls where you bend forward at the knees and hold the position for a couple of seconds. Then, raise your upper body toward the ceiling and touch your toes twice. Finally, gently shake your entire body from side to side.

 Step 2: Cardio

 We'll begin our routine with cardio exercises! Do walking lunges every other day. Start with 30 seconds of running followed by 20 squats, then 10 pushups, then walk backward for 10 steps, then repeat. You should complete this set three times before moving on to the next series.

3. Weight lifting (women)

 A good weightlifting workout includes three parts: warm-up, working out and cooling down. A good warm-up should include stretches and light cardio exercises before starting your weights. If you're not used to lifting weights, start slow and gradually build up to heavier weights. Start with no more than 10 repetitions of each exercise - this is just enough to get your muscles warmed up.

 4. Squats

 Squatting strengthens your legs, ankles, calves, buttocks, hamstrings, glutes, back, and shoulders. You can do squats using dumbbells, kettlebells, barbells, or even your body weight. Stand straight with feet shoulder-width apart and hold a dumbbell or kettlebell with both hands directly above your shoulders. Keeping your spine neutral, bend at your knees until they are almost touching the floor, then push yourself back to a standing position. Don't go too deep, but focus on squeezing your butt muscles and keeping your back straight.

 5. Pushups/ Pull-Ups

 Pushups work your chest, shoulders, triceps, and abs. Do them standing up or lying down. Place your hands flat on the ground about shoulder-width apart. Bend your elbows, lowering your upper body towards the ground. Lower your arms until your chest nearly touches the ground and lift yourself back to the original position. Make sure you keep your core tight throughout the exercise.

6. Dumbbell Squat & Press

 This exercise can be used to build core muscle strength. You should use dumbbells that are about 20% lighter than your body weight. Start with standing upright holding the weights above your shoulders like a barbell (or push them directly over your head), squat down, lower the weights, stand back up and repeat.

 7. Cable Crunch

 Using a cable machine, place both feet through the handles and pull yourself towards your chest, crunching upwards and holding for 2-3 seconds before returning to the starting position. A great core workout that works your entire midsection and obliques.

 8. Barbell Row

 Stand tall with your feet shoulder-width apart, grab a barbell and sit back while arching your spine. Pull the barbell straight up until your arms are fully extended. Lower the bar slowly then push it back up. Do this 10 times and rest for 15 seconds between each set. This exercise is perfect if you’re trying to gain some serious biceps and triceps.