Full-Body Workout for Women at Home

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Sure, getting a killer workout in at the gym is great, but Kate Ligler, the certified fitness trainer and MINDBODY Wellness Program Manager says grabbing a quick total-body workout at home is surprisingly easy and requires nothing but a plan and a little motivation.

Here, she takes you through a 15-minute, core-intensive circuit that focuses on balance, flexibility, and strength that will also boost your heart rate, target key muscles, and leave you feeling accomplished.

Perform each of these exercises for 30 seconds, alternating legs where necessary, and building to 60 seconds over time. Complete three rounds with minimal rest between moves.

Move 1: Inchworms

  1. From standing, fold at the hips until your hands reach the floor in front of you.
  2. Walk forward on your hands until you reach plank position, keeping your legs straight.
  3. Walk your hands back in and return to standing.

Move 2: Lunges

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  1. From standing, step one foot forward, and lower down as you bend both knees to 90 degrees.
  2. Step back to standing and repeat on the other side.
  3. Step the first foot backward for a reverse lunge, then repeat on the other side.

Move 3: Mountain climbers

  1. Start in a plank.
  2. Alternate bringing your right and left knee toward your chest.
  3. Keep switching legs as you pick up the pace.

Move 4: Windshield Wipers

  1. Lie on your back and extend your legs toward the ceiling, keeping them together for the entire movement.
  2. Stretch your arms wide at your sides, ensuring your shoulder blades, spine and palms are all in contact with the floor.
  3. Slowly lower your legs side-to-side, toward the backside of each hand.
  4. Fight to keep your shoulder blades pinned to the floor to challenge your postural muscles.

Move 5: Single-Leg Deadlifts

  1. Stand on one leg with a slight bend in the knee.
  2. Hinge at the hip as you extend the other leg behind you and reach your arms toward the ground. Keep your back flat and hips square.
  3. Continue lowering until you feel like you need to curve your back, then return to the upright position.
  4. Repeat on the opposite side.

Source: https://www.livestrong.com/article/13718310-at-home-workouts-women/

Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.