Home Workouts For Women – A Quick Guide To Programming Your Routine
Perhaps you’ve been wanting to get back to your pre-pregnancy bod, but your hands are practically tied to looking after your baby. Or maybe you’ve been wanting to get into an exercise regimen, but you cannot find adequate time to go to the local fitness gym because of your tasks at home and at work.
When it comes to health and wellbeing, women cannot afford to make excuses — even if they are busy moms. True, it may be difficult to find the time to work out when your plate is always full with things that need to be done. But when you think about it, who really has enough time for everything?
Just Workout At Home!
The good thing about getting fit is that you can do it right in the comfort of your room. If your busy schedule does not permit you to drive to the gym and spend an hour working out, there are home workouts for women that are just as effective as using gym equipment at the local fitness club. And you do not have to buy expensive equipment to get a challenging workout — all you need is a kettlebell, a yoga mat, and dedication.
If you are just starting an exercise program that you can do at home, the important thing to remember is to keep things as simple as possible. What you’d want to do is a full-body routine that will target the major muscles, which can also help you do more work with less time. A suitable full body workout will target the legs, chest, back, and your core.
For your legs, you can perform squats, lunges, deadlifts and good mornings. Push ups and presses target the chest, shoulders and triceps or the back of your upper arm. To sculpt your chest, biceps and forearms, you can perform dumbbell rows. Planks, crunches, leg raises and mountain climbers are good for your core.
New to Kettlebells? Check out our beginner tips.
How Often Should You Workout?
In order to see results, it is advisable to work out two to three times a week. Most people perform their workouts during Mondays, Wednesdays and Fridays. While you do not necessarily have to follow this schedule, the critical thing to remember is to give your body ample time to rest in between workout days.
After performing one or two warm-up sets, you can perform three to five sets per exercise. All in all, your total number of sets should be between 15 and 25. Go a little lower, and you won’t be challenging yourself enough; go a little higher, and you risk overtraining.
The number of reps to perform per exercise will vary according to your goals. Reps between one and five stimulate strength while doing exercises for 12 reps and more are beneficial for building endurance. Rest periods in between sets should be somewhere between one and two minutes, depending on how challenging the set is.
As you progress with your workout, you may want to add a few exercises to your workout mix to stave off boredom and to further challenge your body. If you use a kettlebell to work out, you’ll be amazed by its versatility despite its simple appearance. You might, however, want to purchase a heavier one as you get stronger.
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