Ladies, staying in great shape is pretty simplein theory.
You’ll see many articles that tell you to move more and restrict calories andvoilayou’ll look amazing.
But what if you have a busy work schedule, grown-up challenges, and obligations?
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For example, every week, do at least two workoutsthat’s it.
Anything more is a bonus, but at the minimum, you’ll do two.
The next problem, however, is that many people don’t do effective workouts.
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In this article, I’ll walk you through five fabulous weekly workouts for women to stay fit.
These are fast and high-octane so you’ll get more results in less time than before.
Pick any two (or more), do them weekly, and you will see your fitness soar.
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Keep reading for the five best weekly workouts for women to stay fit.
Stand shoulder-width apart with your toes slightly out.
Start the movement by sitting backward and spreading your knees apart.
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Descend below parallel while keeping your lower back flat.
At the bottom, drive through your heels, and keep your knees apart.
Keep your lower back flat, and don’t let your hips sag.
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Lower yourself, and keep your elbows close to your body as you descend.
Squeeze your shoulder blades together, and keep your body straight like a plank.
Stand facing the cable, and grab the handle with your arms fully extended.
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Keep your arms locked, and pull the bar to your hips without rounding forward.
Place your hands behind your head.
Squat down by sitting back and spreading your knees apart.
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Keep your weight on your heels.
Once you descend below parallel, explode up and jump as high as you’re free to.
Drop straight down, and drive with your front heel.
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Don’t let your front knee drift past your toe.
Keep your core tight and glutes squeezed, and push the dumbbells directly overhead.
At the top, your biceps should be next to your ears.
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Don’t lean back or arch your lower back.
Start the movement by pulling your shoulder blades together, and row.
Don’t let your elbow pull past your ribcage.
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Squeeze your glutes, and extend your hips.
Do not use your lower back to “pull yourself up.”
Bend from hips, and grab the kettlebell with both hands.
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Squeeze the handle hard, pull your shoulders backward, and crush your armpits.
Lift the kettlebell by pushing through the ground, not by pulling up.
Stand tall and squeeze your glutes at the top.
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On the way down, place the kettlebell at the same exact spot you lifted it from.
Drive through your heels, and squeeze your glutes to push your hips up.
Do not use your lower back you pull yourself up.
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Grab the handle, take a step back, and stand facing the cable.
Start the movement by pulling your shoulder blade toward your midline, and row without twisting your torso.
Once you finish all your reps, switch sides.
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Switch sides, and repeat.
Once the weights are below your knees, drive back up and squeeze with your glute.
Don’t twist your hips to the sidekeep them square and facing forward.
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Drive the dumbbells upward, keeping your shoulders back.
Drive through your heels as well, keeping your glutes on the bench.
Row and touch the bar to your chest with every repetition.
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Do NOT lean backward to cheat, as you’ll put unnecessary stress on your lower back.
Keep your core tight, and lift each knee toward your chest in an alternating way.
(It’s like you’re sprinting in place.)
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Keep your head up and your hips low.
While keeping your torso still, move your forearms in a circle.
Then, switch directions.
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Squeeze your shoulder blades together, and don’t let your lower back sag.
Start by standing on a 4-inch (10cm) step while holding dumbbells.
Grab a dumbbell with your left hand, squeeze your shoulder blades, and row.
Start the movement by squeezing your shoulder blades together, and pull the bar down to your collarbone.
Sit back into one hip, and push that knee out.
Repeat on the other side.
Keep your hips low and your head up.
