- #Workout plan for weight loss female at home how to
- #Workout plan for weight loss female at home full
- #Workout plan for weight loss female at home free
Slice 1/4 cantaloupe and 1 piece of whole-grain bread with 1/2-ounce goat cheese. Add 2 tbsp chopped fresh herbs such as basil, parsley, and tarragon into the bowl.
#Workout plan for weight loss female at home how to
Related Article: How to Create the Ultimate Home GymĪ 6-oz nonfat fruity Greek yogurt such as Strawberry is served with one mini nutritional bar (about 110 calories), such as a Kind Mini Almond Cashew Flax (Omega-3), and a small fresh Peach.Ĭombine 200 calories worth of whole-grain cereal with flax or other seeds such as 1 cup Kashi GoLean Crunch to make 200 calories! Honey Almond Flax, 1 1/4 cups Nature's Path Mesa Sunrise flakes, 3/4 cup plain soy milk or fat-free dairy, and 1/2 cup mixed fresh berries.Ĭook 1 egg and 2 egg whites in 1 tsp olive oil in an omelet-style fashion. You can use any cardio equipment you have. You can perform this workout with your body weight. The rest time between each round is only 10 seconds. Tabata is eight rounds of 20-second work. Go for lighter weight and concentrate on the stretch. They won't make a wide waist until you load yourself extremely heavy. Side bends are an excellent exercise for the obliques. You should place a plate on your chest for the weighted crunch. You can do the lying leg raise with either ankle weights or a dumbbell between your feet. This workout will target all areas of the abdominals. You must complete the following exercises consecutively, with no breaks in between. These will increase the quadriceps' power by adding vertical jumps to your routine.įor seated and standing calf raises, you can work by holding dumbbells. However, the Zercher Squat is an excellent alternative for those who don't have a squat rack. Repeat the process three times.Ī traditional barbell-squat option is a good choice. You must complete the following exercises consecutively, with no breaks between.
If your body weight is not sufficient for the pushups at the end, take one end of each band and wrap it around your back. Do not be surprised if your weight is reduced for moves like the lateral raise. The Arnold press will work all three shoulder heads, so you must be careful with the third rep. Goblet squats will impact the quads but concentrate on squeezing the glutes at the top of the rep.
#Workout plan for weight loss female at home full
Focus on achieving a full range motion and feeling high-quality contractions at each repetition. Each round is for two minutes.įree weights will make it challenging to train the posterior chain. Perform the following exercises one after the another with no breaks in between. This workout will concentrate on the upper body and rear deltoid. This will allow you to move from one movement to another much more quickly and easily. Place everything in a way that is close to your station.
Day 1 – Upper Body Pull Dayīecause you are training at home, you can control the setup of your weight room. You can repeat the circuit two more times after a brief break. Until you finish the last one, you should do all the exercises without taking breaks. You must perform these workouts in a circuit-style format. It works by splitting the workouts by two days on, one day off, and three days on and one day off for recovery. Don't skip this.The program will require training for five days per week. The more variety you can include as you progress, the better.īe sure to perform a light warm-up before each workout and finish off with some stretching at the end.
#Workout plan for weight loss female at home free
Try an upper/lower-body plan for a few weeks, then feel free to change to a full-body plan to help shock the muscles and keep them responding. Instead, focus on introducing bands, dumbbells, and body-training splits into your workout. A limited array of equipment might mean you have fewer exercises to choose from, but it doesn't mean you have to do the same workout day in and day out.ĭon't fall into the trap of monotony. Once you surpass the three-week hump, you won't even consider skipping your sweat session.Īlso remember to add variety to your workout by changing up your exercises or rep schemes. Make an appointment with yourself-preferably at the same time each day or week to get in the groove and maintain accountability. Instead, focus on introducing bands, dumbbells, and body-training splits into your workout.īecause motivation can tend to wane when you're at home and could easily browse the Internet or channel surf, it's important to schedule your home workouts just as you would any other workout session.
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