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The Bodyweight Exercise Workout For Women That Will Make Bodybuilding Routines A Thing Of The Past


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Bodyweight Exercise Workout For WomenAll too often, people who visit the gym regularly decide that on a particular day they are going to work out a particular set of muscles; it could be their upper arm muscles or perhaps their abs. They then proceed to do a set of seemingly challenging upper arm exercises or crunches hoping to see results overnight. However, the truth is these exercises are completely ineffective when it comes to building any sort of muscle mass. The problem lies in the fact that you must have a minimum amount of muscle mass before you can start on exercises that target a very specific set of muscles.

Another problem is that many of the weight exercises that are supposed to target certain muscle groups involve having you lie down or sit down to perform them. This is particularly true with weight exercises designed to target the upper arm muscles.

What many gym regulars fail to realize is that most of the time that they spend at the gym is wasted because they are not doing the right exercises. None of the exercises that are supposed to target specific muscle groups will help to change your overall physique, no matter what combination of those exercises you do.

The same principle that applies to calorie counting applies here. With calorie counting, unless you have a body fat percentage lower than 18%, then there really is no point to calorie counting. In the same vein, with target weight exercises, there really is no point unless you are able to do at least fifteen push-ups and five chin-ups.

There are far too many female gym regulars who simply follow the workout that they found in their favorite women’s magazine without giving a thought as to whether or not their physique is suitable for such exercises.

There are also far too many female gym users who have been doing weight training regularly for three months and proceed to do a body part split, focusing on exercises that target certain muscle groups throughout the body, instead of exercises that work multiple muscles groups together.

The question that many women ask is why body part splits are not generally suitable for women while they are suitable for many more men. The difference lies in the fact that, on average, the strength ceiling for women is significantly lower than for men. This means that men who have done weight training exercises consistently for several years will start to find it much more effective to start training each set of muscles separately, instead of following a weight training and bodyweight exercise regime that works the upper body and lower body at the same time.

This lower strength ceiling allows women to take advantage of a total weight training and bodyweight exercise training workout without experiencing any of the drawbacks that men would generally experience.

An additional reason for women to make use of a total weight training and bodyweight exercise training program is that women are generally predisposed to having higher levels of body fat than men. A proper weight training and bodyweight exercise workout will result in a higher energy and metabolic disturbance in your body, greatly increasing the rate of fat consumption.

Most importantly, a full weight training and body weight exercise workout will result in the elevated heart rate that many women aim to achieve with their workouts. Also, less stress is placed on the nervous system when upper body exercises are supersetted with lower body exercises.  The result, however, is that greater stress is placed on the respiratory system.

A great way to achieve the balance that will be best for your body is to avoid doing your workout at lightning speed, only resting thirty seconds between sets. Instead, you can simply add more weight to the bar when doing squats, for example, do a few more reps, and rest for a longer period of time between sets, and intersperse an upper body workout in between every set of lower body exercises.

Perhaps the best advantage that women have over men is that total weight training and bodyweight exercise workouts are just as effective at burning fat as they are at building muscle mass. No matter whether you are an amateur gym user looking to start building some muscle mass, or a gym regular with a defined physique looking to shed a few more pounds to better show off your toned muscles, the total weight training and bodyweight exercise workout will meet your needs.

The Total Weight Training And Bodyweight Exercise Workout

Monday: Strength Training

1. Band-assisted chin-up:
5 Sets
5 Reps
60 Second Rest

2. Front squats:
5 Sets
5 Reps
60 Second Rest

3. Dumbbell shoulder press (Standing):
5 Sets
5 Reps
60 Second Rest

4. Single-leg dumbbell deadlift:
5 Sets
5 Reps
60 Second Rest

5. Ab wheel:
5 Sets
5 Reps
60 Second Rest

Wednesday: Hypertrophy Training

1. Low-incline dumbbell bench press:
3 Sets
9 Reps
60 Second Rest

2. Sumo deadlift:
3 Sets
9 Reps
60 Second Rest

3. Single-arm dumbbell row:
3 Sets
9 Reps
60 Second Rest

4. Bulgarian split squat:
3 Sets
9 Reps
60 Second Rest

5. Crocs:
3 Sets
9 Reps

Execution: Wrap a weight plate in a towel or shirt and get down into a push-up position, with your toes on top of the plate. Then, using your hands to ‘walk’ yourself round, rotate your humerus while continuing to support your weight on your hands.

Friday: Endurance And Fat Loss Training

1. Single-leg squats:
2 Sets
20 Reps
60 Second Rest

2. High-incline bodyweight row:
2 Sets
20 Reps
60 Second Rest

3. Steep-angle push-up:
2 Sets
20 Reps
60 Second Rest

Execution: Position yourself on the bar in a squat rack or Smith machine in order to do the push-ups.

4. Single-leg hip pop-up (with one foot elevated):
2 Sets
20 Reps
60 Second Rest

5. Stability ball crunches with stability ball V-ups in supersets:
2 Sets
20 Reps
60 Second Rest

That’s all for the total weight training and bodyweight exercise workout.

The total weight training and bodyweight exercise workout is more than enough for the regular person looking to get fit, and is definitely enough for anyone who has not had any extensive training so far. For those who are still unfit, Friday’s workout, in particular, will be a challenge to complete.

Those women who suffer from skinny and underdeveloped physiques should set aside an extra day each week for regular anaerobic conditioning. Those women looking to lose fat fast should set aside two extra days each week for anaerobic conditioning.

Anaerobic conditioning:
30 Seconds of Jumping Jacks
30 Seconds of Mountain Climbers
30 Second Rest

Do give complete sets of these conditioning exercises and increase your workout by one set every week. Your ultimate goal should be to reach a level of fitness where you can do12 straight sets of anaerobic conditioning exercises.

No matter whether you have been training for a long time or have only recently started, you are sure to see results in just four weeks when you follow this total weight training and bodyweight exercise regime religiously.



2 Responses to “The Bodyweight Exercise Workout For Women That Will Make Bodybuilding Routines A Thing Of The Past”


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