Workout Program (Part Two)

I) STRIKING BACK AND CORE WORK OUT

EXERCISE	DURATION	DESCRIPTION
Women's Toy Soldier	1 minute	The Toy soldier stretch is a dynamic stretch that effectively uses several muscles throughout the body, particularly the legs.
Women’s Lateral Lunge With Overhead Driver	1 minute	The lateral lunge with overhead driver is a warm-up exercise used to dynamically stretch the lower body, shoulders, and upper back. The stretch primarily increases mobility in the groin, but will also be felt in the shoulders.
Women’s Alternating Bodyweight Split Jump	1 minute	Alternating Split jumps are a plyometric exercise that strengthen the glutes and leg muscles as well as provide cardiovascular benefits. A plyometric exercise uses explosive movements to build strength and to condition the muscles and heart.
Women’s Single-Leg Off-Set Dumbbell Romanian Deadlift	1 minute	The single leg Romanian deadlift is a unilateral lower body exercise that can help increase hamstring and glute health, improve joint function at the hip, and reinforce proper hamstring engagement; all of which can positively impact bilateral strength, performance, and health.
Women’s Single-Arm Dumbbell Reverse Lunge to Romanian Deadlift	1 minute	This is a strength and power workout that athletes can benefit from increased unilateral strength and performance as it can improve muscle health and overall performance during bilateral movements, like deadlifts.
Women’s Standing Thoracic Extension Rotation	1 minute	The standing Thoracic extention rotation exercise is a great way to improve flexion and extension of the thoracic spine.
Women’s Bird Dog	1 minute	Is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain.
Women’s Supine Knee to Knee Pull-In	1 minute	The supine knee to Knee Pull in is a functional core exercise, that targets the entire abdominal wall and chest.
Women’s Dead Bug	1 minute	The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You'll also improve balance and coordination.
Women’s Wall-Press Abs	1 minute	Wall press abs is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the hip flexors and lower back.
Women’s Plank Arm March	1 minute	The plank march is a variation of the plank that adds anti-rotational elements of trunk and hip stability.
Women’s Bodyweight Get-Up	1 minute	Are strength training exercises that use an individual's own weight to provide resistance against gravity.

1. Women’s Toy Soldier

The Toy soldier stretch is a dynamic stretch that effectively uses several muscles throughout the body, particularly the legs.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep the heel of your planted leg on the ground, and keep it nearly locked out straight. 2. Brace the glute on the side of your planted leg and tuck your tailbone under to keep your pelvis from tilting. 3. Reach your opposite side hand towards your toes. 4. Don’t bend the leg on your planted leg, come onto your toes or slouch your spine forward.	- Arms not pumping back and forth in synch - Knees not being at waist height with March steps.	- This stretch can also be done from a stationary position where the athlete just swings their legs versus walking

2. Women’s Lateral Lunge With Overhead Driver

The lateral lunge with overhead driver is a warm-up exercise used to dynamically stretch the lower body, shoulders, and upper back. The stretch primarily increases mobility in the groin, but will also be felt in the shoulders.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your heel down. 2. Keep your knee pointed straight ahead over your toes. 3. Only lower as far as you comfortably can. 4. Raise your arms overhead at the bottom without arching your lower back.	- Forgetting Your Posture - Your Core Is Weak - You're Short-Stepping Your Lunge - You're Letting the Weight Sink	-Exhale as you take a comfortable step forward into a deep lunge position. This will build strength in your quadriceps and gluteus muscles, and improves balance, core stability, and proprioception (spatial orientation of your body)

3. Women’s Alternating Bodyweight Split Jump

Alternating Split jumps are a plyometric exercise that strengthen the glutes and leg muscles as well as provide cardiovascular benefits. A plyometric exercise uses explosive movements to build strength and to condition the muscles and heart.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don't let your hips open up at the bottom. Keep them squared forward. 3. Drive through your forward heel as you jump, and keep your knee tracked over your toes.	- Lack of Warmup - Knee Too Far Forward - Locking Knees	- As you explode into the jump you engage the leg muscles to lift you, but more importantly the legs and glutes are going to help you land properly so that you don’t put too much pressure on your knees or joints. - To top it off, by engaging your core body, you will also help lessen the impact of the jump, providing you with one powerhouse move!

4. Women’s Single-Leg Off-Set Dumbbell Romanian Deadlift

The single leg Romanian deadlift is a unilateral lower body exercise that can help increase hamstring and glute health, improve joint function at the hip, and reinforce proper hamstring engagement; all of which can positively impact bilateral strength, performance, and health.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. The lighter weight goes on the side of the forward leg. 2. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 3. Push your hips back until you get a light stretch in your hamstrings. 4. Keep your hips flat by actively keeping your zipper turned toward your forward knee. 5. Return upward and lock your hips without arching your lower back or dropping the front of your pelvis. 6. Don't let your lower back arch or roll your hips open during the movement.	- People often make the mistake of turning the Romanian deadlift into more of a squat motion. - Your knees bending too much at all throughout the exercise. - Taking the focus away from your hamstrings.	- When you perform the same exercise the same way over and over again, your body adapts and no longer needs to grow to meet the challenge. But throw in a variation or progression, whether by changing the weight, tempo, rep range, or by combining it with another movement, and your body is suddenly forced to improve to adapt — and that’s when you see results.

5. Women’s Single-Arm Dumbbell Reverse Lunge to Romanian Deadlift

This is a strength and power workout that athletes can benefit from increased unilateral strength and performance as it can improve muscle health and overall performance during bilateral movements, like deadlifts.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lower with your weight on your forward heel. 2. Don't let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. 6. After the lunge, hinge forward at the hips by pushing your hips back without rolling them open. 7. Keep your ribs down and don't arch your back. 8. Stop when you get a slight stretch in your hamstring, then return to the start.	- Not bending the back knee enough - Allowing your front knee to collapse inward when you lunge not only limits the effectiveness of the exercise	- Practice With a Dowel to Ensure Proper Alignment.

6. Women’s Standing Thoracic Extension Rotation

The standing Thoracic extension rotation exercise is a great way to improve flexion and extension of the thoracic spine.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your weight on your heels with your feet pointed straight ahead. 2. Push your hips back to get into the squat position. 3. Keep your head neutral and reach one arm straight overhead while letting the other arm fall to centerline.	- Staying in sedentary positions, - Lack of movement often caused by the typical posture at an office or sedentary job.	- Try to emphasize thoracic flexion over the stability and then extend into a neutral position. Move slowly and don't hyperextend the spine. Perform 12-15 reps.

7. Women’s Bird Dog

Is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. This is a reciprocal movement, so the left arm and right leg move at once, and vice versa. 2. While kneeling on all-fours, exhale fully and feel your oblique abs lock your ribs down. 3. Keep your abs tightly braced to hold this ribs-down position and tuck your tailbone under. 4. While holding this position, reach your arm straight forward and your opposite leg straight behind you. 5. Keep your abs tight and do not let your ribs flare or arch your lower back as you lock out your shoulder blade and opposite-side glute.	- Lack of core and glute engagement. - Pelvic and torso rotation - Lack of awareness,	- Always make sure to draw your shoulder blades together

8. Women’s Supine Knee to Knee Pull-In

The supine knee to Knee Pull in is a functional core exercise, that targets the entire abdominal wall and chest.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lay on your back with your knees bent and your feet on the floor. Press your lower back into the ground, pull your ribs down with your abs, and tuck your tailbone under towards your knees. 2. Pull your knees in toward each other until you feel a stretch deep in your hip capsules. 3. Don’t space your feet so close together that your knees touch.	- Not engaging your core	- Place your hands under your butt for increase support and form a T with your arms out to the sides for increased difficulty. - Don't hold your breathe as you perform the exercise. Keep your core tight, but breathe throughout.

9. Women’s Dead Bug

The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You'll also improve balance and coordination.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Pull your ribs downward with your abs and hold them there. 2. Roll the front of your pelvis towards your ribs. 3. Press your lower back into the floor. 4. Don't lose that position as you move your arms and legs.	- Back Rounding or Not Staying Flat. - Moving Too Fast. - Lifting the Head. - Drifting Arm. - Sinking Foot.	- Throughout the entirety of the exercise, keep your low back imprinted on the mat and draw the belly down toward the ground. - For a dead bug variation, you can try hovering your opposite arm and leg (rather than the arm and leg on the same side). - Try incorporating wrist and/or ankle weights for an added challenge.

10. Women’s Wall-Press Abs

Wall press abs is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the hip flexors and lower back.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Pull your ribs downward with your abs and hold them there. 2. Roll the front of your pelvis towards your ribs. 3. Press your lower back into the floor. 4. Don't lose that position as you cycle your legs.	- letting your back sag - flaring out your arms - going too fast.	- Beginners can do 10 reps and 4 sets. For those who are in the intermediate level, 20 reps and 4 sets is good, and for the advanced level, 30 reps and 4 sets is doable. You can also keep increasing the number of reps, once you are comfortable.

11. Women’s Plank Arm March

The plank march is a variation of the plank that adds anti-rotational elements of trunk and hip stability.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. 4. Move your arms without arching your back, flaring your ribs or rolling your hips.	- Moving your body - Moving your arms and legs too fast - Not maintain a strong core	The plank march can be done by only lifting the legs as an introductory variation, and weights can be held in the hands.

12. Women’s Bodyweight Get-Up

Are strength training exercises that use an individual's own weight to provide resistance against gravity.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your arm vertical throughout the movement, and keep your eyes on your hand. 2. Move from elbow, to your hand, to a bridge position. 3. Move to your knee. 4. ""Windshield wiper"" your leg underneath to a lunge position. 5. With your weight on your forward heel and your ribs down, stand up to the top of the lunge. 6. ""Ski"" your trailing foot back and reverse the movement to return to the ground.	- Doing too many reps or sets - Not taking any breaks in between - Working out for too long may prove to be harmful.	- Use one leg at a time. Try one legged deadlifts or one-legged squats. - Go slowly. Take 8-12 seconds to complete each repetition. Change the tempo. Another idea for changing the tempo is to add some pulses to your exercise.

J) STRONGER BODY WORKOUT

EXERCISE	DURATION	DESCRIPTION
Women's Walking Pull-Back Butt Kick	1 minute	The walking pull-back is a powerful aerobic exercise that benefits your cardiovascular system and boost your muscle strength and endurance using only your own body weight as resistance.
Women’s Burpee	1 minute	The burpee, a squat thrust with an additional stand between repetitions, is a full body exercise used in strength training.
Women’s Prisoner Squat	1 minute	A prisoner squat is a no-equipment squat variation that utilizes the lifter's body weight as the main load.It is typically used in home workouts, rehab settings, and when teaching beginners how to squat.
Women’s Reverse Lunge With Posterolateral Reach	1 minute	The reverse lunge with posterolateral increases strength and endurance in the glutes, hamstrings, and quads. The reach improves mobility from hips to shoulders.
Women’s Walking Spiderman	1 minute	This is a stretch and warm-up exercise that primarily targets the groin and to a lesser degree also targets the hamstrings, hip flexors, lower back, glutes and middle back.
Women’s Walking Warrior Lunge	1 minute	A variation of lunge exercises that has been shown to help with overall fitness, strength, balance, and coordination.
Women’s Long-Lever Plank	1 minute	The long-lever plank is an advanced version of the traditional prone plank designed to impose a greater stimulus on the core musculature and thus provide better utility for those who are well trained.
Women’s Elbow Plank Bodysaw	1 minute	The Elbow Planks bodysaw can help you tone your core while also improving your stability and balance. Help in reducing back pain
Women’s Pushup	1 minute	A conditioning exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes.
Women’s Reach, Rock, Lift	1 minute	Reach, roll and lift helps is an exercise that improves the upper-body mobility and flexibility with an emphasis on the back and shoulders. This exercise also improves hip mobility.
Women’s Bowler Squat	1 minute	The bowler squat is a single-leg squat variation most commonly performed by standing on one leg and squatting while leaning forward to touch your grounded foot with the opposite hand and returning to a standing position. It can be used to train balance and coordination in the lower half of your body.

1. Women’s Walking Pull-Back Butt Kick

The walking pull-back is a powerful aerobic exercise that benefits your cardiovascular system and boost your muscle strength and endurance using only your own body weight as resistance.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep the heel of your planted leg on the ground and keep that leg straight. Brace the glute on the side of your planted leg to keep your pelvis from tilting. 2. Pull one foot back and stretch your quad without leaning forward. 3. Keep your abs tight, your ribs down and tuck your tailbone under. 4. Don't arch your lower back, bend the leg on your planted leg, come onto your toes or slouch your spine forward.	- Rounding the lower back - Picking up the pace too fast - Relaxed core - Launching into a butt kick without warming up	-Start slowly before picking up the pace. Make sure your core is engaged (tightened), your spine is neutral, and your chest is open. - Land gently on the balls of your feet, not on your heels. - Try focusing more on contracting your hamstring while lifting your leg than pushing off the ground.

2. Women’s Burpee

The burpee, a squat thrust with an additional stand between repetitions, is a full body exercise used in strength training.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Squat down with your feet straight forward, your heels on the ground and your knees tracking over your toes. 2. Jump back to a plank position, and land with your abs braced and without arching your back. 3. Drop into the pushup while keeping your tailbone tucked under and squeezing your shoulder blades together and down to your back pockets. 4. Finish the pushup and jump back to the squat position with your heels on the ground, knees straight forward and feet straight. 5. Jump upward and drop down to repeat.	- Stiff leg dropping - Not keeping your core strong - Not using full range of effort	- Start with a squat thrust. It starts out just like a burpee, but instead of doing a pushup and then jumping up, you simply begin in squatting position, kick your legs back so you're in a pushup position, and then return to your starting stance.

3. Women’s Prisoner Squat

A prisoner squat is a no-equipment squat variation that utilizes the lifter's body weight as the main load. It is typically used in home workouts, rehab settings, and when teaching beginners how to squat.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Clasp your hands behind your head. 3. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 4. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels.	- Wandering Eyes. - Placing Your Feet Incorrectly. - Ignoring the Abs. - Not Pushing Yourself.	- Slowly bend your knees as you push your hips back to squat down. Focus on lowering your body as if you were going to sit on a chair. Squat down until your thighs are parallel with the floor, or as low as you can go while maintaining good form.

4. Women’s Reverse Lunge With Posterolateral Reach

The reverse lunge with posterolateral increases strength and endurance in the glutes, hamstrings, and quads. The reach improves mobility from hips to shoulders.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lower with your weight on your forward heel. 2. Don't let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot and your knee tracked straight ahead over your toes. 5. At the top of each rep, reach your arms out and rotate through your upper back towards your forward leg.	- Taking a step back - Using your hands to push off your front leg to stand up. - Stepping directly behind the front foot.	- Lower with your weight on your forward heel. - Don't let your hips open up at the bottom.

5. Women’s Walking Spiderman

This is a stretch and warm-up exercise that primarily targets the groin and to a lesser degree also targets the hamstrings, hip flexors, lower back, glutes and middle back.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Step slightly to the outside with your forward leg to make room for your elbow. 2. Keep your weight through your forward heel. 3. Keep your chest high and contract the glute on your trailing leg to get a good stretch in your hip flexor. 4. Keep your neck in line with the rest of your spine. 5. Slowly drive your hips forward to deepen the stretch.	- The most common mistakes that you might make when performing the spider walk involves technique, form, and posture.	- Instead of the lunging movement with your legs, add a plyometric twist by jump-switching your legs forward. - After you walk the desired distance, go backward. - As you walk, lower your body closer to the ground.

6. Women’s Walking Warrior Lunge

Is a variation of lunge exercises that has been shown to help with overall fitness, strength, balance, and coordination.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lower with your weight on your forward heel. 2. Don't let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch. 4. At the bottom position, rotate your shoulders toward your forward knee. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes.	- Not experimenting with moving lunges. - Moving too fast. - Always follow proper form.	- Keep your body upright through the movement. - Keep your core engaged throughout the entire lunge. - Don't overextend your leg when you lunge forward, which can cause your back to arch.

7. Women’s Long-Lever Plank

The long-lever plank is an advanced version of the traditional prone plank designed to impose a greater stimulus on the core musculature and thus provide better utility for those who are well trained.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag.	- Looking up or looking down during your plank. - Sagging your low back. - Having your butt up in the air. - Bending the knees in the plank.	- If you're finding that you need more of a challenge as you hang out on your forearms, focus on perfecting a plank just on your hands.

8. Women’s Elbow Plank Body Saw

The bodysaw, like the plank, is an isometric, anti-extension core exercise. That means you won't be moving much, but you'll still have to work hard to maintain your position.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. 4. Move your elbows without losing your positioning.	- Sagging your low back. - Having your butt up in the air. - Bending the knees in the plank. - Sinking your shoulders.	- Make sure to maintain a neutral spine and neck. Flex every muscle in your body; with extra emphasis on your abs, lower back and glutes. Don't sink down into your shoulders. Breathe slow and steady; don't hold your breath.

9. Women’s Pushup

A conditioning exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn't arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears.	- Hands too far forward: With this mistake, people tend to not use their abs or core correctly. - Hips too low - Elbows pointed out - Elbows flaring way up by your shoulders. - Dropping your belly or hips. - Actively press away from the ground with your hands.	- Screw your hands into the floor. - Keep your neck in line with your spine. - Squeeze a business card in your armpit. - Draw your shoulders back. - Pull your palms to your toes. - Clench your glutes. - Pull your feet together. - Inhale down, exhale up.

10. Women’s Reach, Rock, Lift

Reach, rock and lift helps is an exercise that improves the upper-body mobility and flexibility with an emphasis on the back and shoulders. This exercise also improves hip mobility.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your ribs down and abs tight. Tuck your tailbone under so that you don’t arch your lower back. 2. Slide your arm out as far as it will go, roll your hand over, raise your arm up and lock your shoulder blade firmly downward and in. 3. Move from your arm and shoulder only.	- Keeping legs straight during the lift - Not bending enough during the reach - Maintaining wrong posture during the lift	- Keep your back straight and your abs tight during each lift. - Perform each rep in a slow, controlled manner, both during the positive and negative phases of the lift. - Don't ego lift.

11. Women’s Bowler Squat

The bowler squat is a single-leg squat variation most commonly performed by standing on one leg and squatting. It can be used to train balance and coordination in the lower half of your body.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your weight rooted through your heel, your ribs down and have a slight bend in your knee. 2. Hinge forward at the hips by pushing your hips back until you feel a light stretch in your hamstring. 3. Keep your hips level - Don't roll them open. 4. At the bottom, reach across the centerline of your body towards the toes on your opposite foot. 5. Return without arching your back or flaring your ribs out.	-Initiating movement from the knee - Knees should not cross the toe. - Doing a partial squat. - Butt wink.	- Try reaching your leg and arm across the body to add a rotational stress to your hip .

K) LEAN BODY WORKOUT

EXERCISE	DURATION	DESCRIPTION
Women’s Fetal-Position Breathing	1 minute	Fetal position: The fetal position helps improve circulation and is a good bet for people who tend to snore or are pregnant. However, be sure not to curl too tightly as you drift off because it may cause difficulty breathing or soreness in the morning if you have arthritis
Women’s Knees-to-Feet Drill	1 minute	Knees-to-feet drill hits the hips, legs, and core. I love this drill because it forces the core to activate and the hips to stabilize for single-leg work, coming up onto the toes of the standing leg further mimics a running pattern.
Women's Walking Pull-Back Butt Kick	1 minute	The walking pull-back is a powerful aerobic exercise that benefits your cardiovascular system and boost your muscle strength and endurance using only your own body weight as resistance.
Women’s Reverse Lunge With Posterolateral Reach	1 minute	The reverse lunge with posterolateral increases strength and endurance in the glutes, hamstrings, and quads. The reach improves mobility from hips to shoulders.
Women’s Single-Leg Eccentric Squat to Box	1 minute	Single-leg box squats are a bodyweight exercise designed to deliver a powerful core and lower-body workout. A single-leg box squat is a great leg exercise for runners or anyone looking to build leg strength—particularly in the hamstrings and quadriceps.
Women’s Lateral Lunge With Overhead Driver	1 minute	The lateral lunge with overhead driver is a warm-up exercise used to dynamically stretch the lower body, shoulders, and upper back. The stretch primarily increases mobility in the groin, but will also be felt in the shoulders.
Women’s Pushup to Single-Arm Support	1 minute	Also known as one-arm push-ups, this exercise is ideal if you're looking to target your core muscles, arms, shoulders, and chest muscles.
Women’s Standing Thoracic Extension Rotation	1 minute	The standing Thoracic extention rotation exercise is a great way to improve flexion and extension of the thoracic spine.
Women’s Walking Spiderman	1 minute	This is a stretch and warm-up exercise that primarily targets the groin and to a lesser degree also targets the hamstrings, hip flexors, lower back, glutes and middle back.
Women’s Walking Warrior Lunge	1 minute	A variation of lunge exercises that has been shown to help with overall fitness, strength, balance, and coordination.
Women’s Supine Glute Bridge	1 minute	This exercise mainly targets the butt with some help from the quadriceps (thighs) and the hamstrings (back of your legs). It is also active for back stability.

1. Women’s Fetal-Position Breathing

Fetal position: The fetal position helps improve circulation and is a good bet for people who tend to snore or are pregnant. However, be sure not to curl too tightly as you drift off because it may cause difficulty breathing or soreness in the morning if you have arthritis

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Set up by shifting your hips back so your butt touches your heels, then slide your elbows to knees. 2. Keep your neck neutral, but round your back. 3. Breathe in through your nose and attempt to expand your abdomen, sides and low back.	- Poor positioning - Breathing to fast - Lack of placing your neck in a neutral position	- Always Slowly inhale through your nose and then pause. - Each time you exhale, focus on relaxing a different body part.

2. Women’s Knees-to-Feet Drill

Knees-to-feet drill t hits the hips, legs, and core. I love this drill because it forces the core to activate and the hips to stabilize for single-leg work, coming up onto the toes of the standing leg further mimics a running pattern.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your abs tight, your ribs down and your tailbone tucked under. 2. Explode upward to land in a squat position, without arching your back. 3. Land with your heels down, feet straight and knees out. 4. Don’t allow your knees to collapse inward, your heels off the ground or your weight on your toes.	- Arching your back - Keeping your abs loose - Landing with your knees inward	- Make sure to keep your upper body straight - Focus on hitting the ground, not on raising your knees. - Mind your posture. Keep your body straight; do not bend forward or backward. - Be careful not to hit the ground with your heel because high knees are performed on the balls of your feet. - Do not forget to move your arms. Swing the arm opposite the raised leg.

3. Women’s Walking Pull-Back Butt Kick

The walking pull-back is a powerful aerobic exercise that benefits your cardiovascular system and boost your muscle strength and endurance using only your own body weight as resistance.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep the heel of your planted leg on the ground and keep that leg straight. Brace the glute on the side of your planted leg to keep your pelvis from tilting. 2. Pull one foot back and stretch your quad without leaning forward. 3. Keep your abs tight, your ribs down and tuck your tailbone under. 4. Don't arch your lower back, bend the leg on your planted leg, come onto your toes or slouch your spine forward.	- Rounding the lower back - Picking up the pace too fast - Relaxed core - Launching into a butt kick without warming up	-Start slowly before picking up the pace. Make sure your core is engaged (tightened), your spine is neutral, and your chest is open. - Land gently on the balls of your feet, not on your heels. - Try focusing more on contracting your hamstring while lifting your leg than pushing off the ground.

4. Women’s Reverse Lunge With Posterolateral Reach

The reverse lunge with posterolateral increases strength and endurance in the glutes, hamstrings, and quads. The reach improves mobility from hips to shoulders.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lower with your weight on your forward heel. 2. Don't let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot and your knee tracked straight ahead over your toes. 5. At the top of each rep, reach your arms out and rotate through your upper back towards your forward leg.	- Taking a step back - Using your hands to push off your front leg to stand up. - Stepping directly behind the front foot.	- Lower with your weight on your forward heel. - Don't let your hips open up at the bottom.

5. Women’s Single-Leg Eccentric Squat to Box

Single-leg box squats are a bodyweight exercise designed to deliver a powerful core and lower-body workout. A single-leg box squat is a great leg exercise for runners or anyone looking to build leg strength—particularly in the hamstrings and quadriceps.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your weight rooted through your heel with your toes gripping the floor. 2. Keep your foot straight ahead and your knee pushed slightly outward. 3. Lower onto the box without letting your knee collapse inward or shifting your weight to your toes.	- Knee too far Forward - Rounded Shoulders and Back	- Aim for three sets of 10 to 12 single-leg squats. You may need to start with fewer sets and reps to build the strength and coordination required.

6. Women’s Lateral Lunge with Overhead Driver

The lateral lunge with overhead driver is a warm-up exercise used to dynamically stretch the lower body, shoulders, and upper back. The stretch primarily increases mobility in the groin, but will also be felt in the shoulders.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your heel down. 2. Keep your knee pointed straight ahead over your toes. 3. Only lower as far as you comfortably can. 4. Raise your arms overhead at the bottom without arching your lower back.	- Forgetting Your Posture - Your Core Is Weak - You're Short-Stepping Your Lunge - You're Letting the Weight Sink	-Exhale as you take a comfortable step forward into a deep lunge position. This will build strength in your quadriceps and gluteus muscles, and improves balance, core stability, and proprioception (spatial orientation of your body)

7. Women’s Pushup to Single-Arm Support

Also known as one-arm push-ups, this exercise is ideal if you're looking to target your core muscles, arms, shoulders, and chest muscles.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn't arch. 4. Finish the pushup and then reach one hand over to the opposite shoulder without arching your back, flaring your ribs or rotating your hips.	- You want to avoid your elbows flaring way up by your shoulders. This can put more strain not only in your elbows. And wrists but also on your neck and shoulders.	- if you're a beginner, start by practicing regular push-ups, and work your way up to practicing one-hand push-ups.

8. Women’s Standing Thoracic Extension Rotation

The standing Thoracic extention rotation exercise is a great way to improve flexion and extension of the thoracic spine.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your weight on your heels with your feet pointed straight ahead. 2. Push your hips back to get into the squat position. 3. Keep your head neutral and reach one arm straight overhead while letting the other arm fall to centerline.	- Staying in sedentary positions, - Lack of movement often caused by the typical posture at an office or sedentary job.	- Try to emphasize thoracic flexion over the stability and then extend into a neutral position. Move slowly and don't hyperextend the spine. Perform 12-15 reps.

9. Women’s Walking Spiderman

This is a stretch and warm-up exercise that primarily targets the groin and to a lesser degree also targets the hamstrings, hip flexors, lower back, glutes and middle back.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Step slightly to the outside with your forward leg to make room for your elbow. 2. Keep your weight through your forward heel. 3. Keep your chest high and contract the glute on your trailing leg to get a good stretch in your hip flexor. 4. Keep your neck in line with the rest of your spine. 5. Slowly drive your hips forward to deepen the stretch.	- The most common mistakes that you might make when performing the spider walk involves technique, form, and posture.	- Instead of the lunging movement with your legs, add a plyometric twist by jump-switching your legs forward. - After you walk the desired distance, go backward. - As you walk, lower your body closer to the ground.

10. Women’s Walking Warrior Lunge

Is a variation of lunge exercises that has been shown to help with overall fitness, strength, balance, and coordination.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lower with your weight on your forward heel. 2. Don't let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch. 4. At the bottom position, rotate your shoulders toward your forward knee. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes.	- Not experimenting with moving lunges. - Moving too fast. - Always follow proper form.	- Keep your body upright through the movement. - Keep your core engaged throughout the entire lunge. - Don't overextend your leg when you lunge forward, which can cause your back to arch.

11. Women’s Supine Glute Bridge

This exercise mainly targets the butt with some help from the quadriceps (thighs) and the hamstrings (back of your legs). It is also active for back stability.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Raise hips without arching your back.	- You Hyperextend Your Lower Back - You Don't Engage Your Core - You Don’t Tuck Your Chin	- The bridge and its variations are often used in physical therapy. However, if you have any injuries to your neck, back, or ankle, talk to your doctor or therapist first to see if this exercise is appropriate for you.

L) SHAPED LOWER BODY WORKOUT

EXERCISE	DURATION	DESCRIPTION
Women’s Burpee Without Pushup	1 minute	The burpee is most of the times confused with suqad thrusts. It's a great exercise for fat burning and toning. They are a good all-body move, using your abs, chest, hamstrings, glutes, triceps, quads and shoulders. However, the real results from this exercise will be seen in your quads, glutes and hamstrings.
Women's Walking Pull-Back Butt Kick	1 minute	The walking pull-back is a powerful aerobic exercise that benefits your cardiovascular system and boost your muscle strength and endurance using only your own body weight as resistance.
Women's Toy Soldier	1 minute	The Toy soldier stretch is a dynamic stretch that effectively uses several muscles throughout the body, particularly the legs.
Women's Walking Warrior Lunge	1 minute	A variation of lunge exercises that has been shown to help with overall fitness, strength, balance, and coordination.
Women’s Alternating Lateral Lunge Walk	1 minute	walking alternating lateral lunge is a calisthenics exercise that primarily targets the quads and to a lesser degree also targets the glutes, groin and hamstrings.
Women’s Bodyweight Lateral Squat	1 minute	The term 'lateral' means “of, at, toward, or from the side or sides,” according to Oxford Languages. Lateral squats are a functional lower body exercise that targets the gluteus medius (side glutes) and inner thighs.
Women’s Side Plank Wall-Slide With Arm Abducted	1 minute	The side plank arm abducted exercise or yoga pose builds strong oblique abdominal muscles and balance. Use it for developing core strength
Women's Yoga Downward Dog Stretch	1 minute	Downward dog is a routine that stretches the back, ankles, calves and hamstrings. This move is perfect for stretching the entire backside of your body at once
Women’s Dead Bug	1 minute	The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You'll also improve balance and coordination.
Women's Reach, Rock, Lift	1 minute	Reach, roll and lift helps is an exercise that improves the upper-body mobility and flexibility with an emphasis on the back and shoulders. This exercise also improves hip mobility.

1.Women’s Burpee Without Pushup

The burpee is most of the times confused with suqad thrusts. It's a great exercise for fat burning and toning. They are a good all-body move, using your abs, chest, hamstrings, glutes, triceps, quads and shoulders. However, the real results from this exercise will be seen in your quads, glutes and hamstrings.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Squat down with your feet straight forward, your heels on the ground and your knees tracking over your toes. 2. Jump back to a plank position, and land with your abs braced and without arching your back. 3. Keep your ribs down and your tailbone tucked under while in the plank position to keep your lower back from arching. 4. Jump back to the squat position with your heels on the ground, knees straight forward and feet straight. 5. Jump upward and drop down to repeat.	- Stiff leg dropping - Not keeping your core strong - Not using full range of effort	- Start with a squat thrust. It starts out just like a burpee, but instead of doing a pushup and then jumping up, you simply begin in squatting position, kick your legs back so you're in a pushup position, and then return to your starting stance.

2. Women’s Walking Pull-Back Butt Kick

The walking pull-back is a powerful aerobic exercise that benefits your cardiovascular system and boost your muscle strength and endurance using only your own body weight as resistance.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep the heel of your planted leg on the ground and keep that leg straight. Brace the glute on the side of your planted leg to keep your pelvis from tilting. 2. Pull one foot back and stretch your quad without leaning forward. 3. Keep your abs tight, your ribs down and tuck your tailbone under. 4. Don't arch your lower back, bend the leg on your planted leg, come onto your toes or slouch your spine forward.	- Rounding the lower back - Picking up the pace too fast - Relaxed core - Launching into a butt kick without warming up	-Start slowly before picking up the pace. Make sure your core is engaged (tightened), your spine is neutral, and your chest is open. - Land gently on the balls of your feet, not on your heels. - Try focusing more on contracting your hamstring while lifting your leg than pushing off the ground.

3. Women’s Toy Soldier

The Toy soldier stretch is a dynamic stretch that effectively uses several muscles throughout the body, particularly the legs.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep the heel of your planted leg on the ground, and keep it nearly locked out straight. 2. Brace the glute on the side of your planted leg and tuck your tailbone under to keep your pelvis from tilting. 3. Reach your opposite side hand towards your toes. 4. Don’t bend the leg on your planted leg, come onto your toes or slouch your spine forward.	- Arms not pumping back and forth in synch - Knees not being at waist height with March steps.	- This stretch can also be done from a stationary position where the athlete just swings their legs versus walking

4. Women’s Walking Warrior Lunge

Is a variation of lunge exercises that has been shown to help with overall fitness, strength, balance, and coordination.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lower with your weight on your forward heel. 2. Don't let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch. 4. At the bottom position, rotate your shoulders toward your forward knee. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes.	- Not experimenting with moving lunges. - Moving too fast. - Always follow proper form.	- Keep your body upright through the movement. - Keep your core engaged throughout the entire lunge. - Don't overextend your leg when you lunge forward, which can cause your back to arch.

5. Women’s Bodyweight Lateral Squat

The term 'lateral' means “of, at, toward, or from the side or sides,” according to Oxford Languages. Lateral squats are a functional lower body exercise that targets the gluteus medius (side glutes) and inner thighs.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your heel down. 2. Keep your knee pointed straight ahead over your toes. 3. Only lower as far as you comfortably can.	- A common mistake to avoid when doing lateral squats is turning the movement into a Cossack squat. In their effort to reach a greater depth, trainees lift their free foot off the floor, which allows for a greater range of motion. When doing a lateral squat, keep both feet on the floor at all times.	- You can increase the difficulty in this movement by holding a dumbbell or kettlebell at the side of the body, in a goblet hold, in a front rack position, or even going deeper into a full pistol squat,” adds Walding, the latter of which requires a degree of flexibility at the hip and a lot of core strength.

6. Women’s Alternating Lateral Lunge Walk

walking alternating lateral lunge is a calisthenics exercise that primarily targets the quads and to a lesser degree also targets the glutes, groin and hamstrings.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don't let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes.	- Having sloppy form. - Moving too fast.	- Don't bend your front knee without bending your back knee. - Keep your chin parallel to the floor, don't let it jut out. - Keep alternating legs until the set is complete. - Shorten the stride length of the lunge if you have bad knees.

7. Women’s Side Plank Wall-Slide With Arm Abducted

The side plank arm abducted exercise or yoga pose builds strong oblique abdominal muscles and balance. Use it for developing core strength

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your ribs pulled down throughout the movement. 3. While keeping your toes pointed forward and your hips square, raise your top-side foot as far up the wall as you can. 4. Don’t let your toes rotate upward to the ceiling, roll your hips back or arch your lower back.	- Failure to locking your ribs - Rotating your toes upwards - Arching your lower back - Rolling your hips backwards	- You should avoid side plank if you have an injury to your shoulder, arm, elbow, or ankle. Talk to your doctor or physical therapist about whether it is appropriate if you have any other injuries or conditions. Stop if you feel pain at any time.

8. Women’s Yoga Downward Dog Stretch

Downward dog is a routine that stretches the back, ankles, calves and hamstrings. This move is perfect for stretching the entire backside of your body at once

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your lower ribs pulled down and reach overhead. 2. Stretch your lats out and drive your chest toward the ground. 3. Drive your heels to the ground. 4. You can move deeper into the stretch by alternately bending your knees.	- Tenting fingers. - Forcing the Heels Down. - Forcing the Legs Straight.	- Always Pull your pelvis up toward the ceiling, using the triceps in your upper arms to help stabilize your form.

9. Women’s Dead Bug

The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You'll also improve balance and coordination.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Pull your ribs downward with your abs and hold them there. 2. Roll the front of your pelvis towards your ribs. 3. Press your lower back into the floor. 4. Don't lose that position as you move your arms and legs.	- Back Rounding or Not Staying Flat. - Moving Too Fast. - Lifting the Head. - Drifting Arm. - Sinking Foot.	- Throughout the entirety of the exercise, keep your low back imprinted on the mat and draw the belly down toward the ground. - For a dead bug variation, you can try hovering your opposite arm and leg (rather than the arm and leg on the same side). - Try incorporating wrist and/or ankle weights for an added challenge.

10. Women’s Reach, Rock, Lift

Reach, rock and lift helps is an exercise that improves the upper-body mobility and flexibility with an emphasis on the back and shoulders. This exercise also improves hip mobility.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your ribs down and abs tight. Tuck your tailbone under so that you don’t arch your lower back. 2. Slide your arm out as far as it will go, roll your hand over, raise your arm up and lock your shoulder blade firmly downward and in. 3. Move from your arm and shoulder only.	- Keeping legs straight during the lift - Not bending enough during the reach - Maintaining wrong posture during the lift	- Keep your back straight and your abs tight during each lift. - Perform each rep in a slow, controlled manner, both during the positive and negative phases of the lift. - Don't ego lift.

M) UPPER BODY FIX

EXERCISE	DURATION	DESCRIPTION
Women’s Alternating Bodyweight Split Jump	1 minute	Alternating Split jumps are a plyometric exercise that strengthen the glutes and leg muscles as well as provide cardiovascular benefits. A plyometric exercise uses explosive movements to build strength and to condition the muscles and heart.
Women’s Burpee	1 minute	The burpee, a squat thrust with an additional stand between repetitions, is a full body exercise used in strength training.
Women’s Bird Dog	1 minute	Is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain.
Women’s Overhead Band Tricep Extension	1 minute	The overhead banded tricep extension is an exercise used to isolate the muscles of the triceps. The band used to perform overhead banded tricep extensions provides accommodating resistance, increasing the amount of tension placed on the tricep the closer one gets to lockout.
Women’s Dumbbell Romanian Deadlift	1 minute	The dumbbell Romanian deadlift is a closed kinetic chain compound exercise meant to strengthen or rehabilitate the various muscle groups located along the posterior chain, also known as the back of the legs, the buttocks, and the back of the torso.
Women’s Dumbbell Hammer Curl	1 minute	The hammer curl, also known as the dumbbell hammer curl or the neutral grip dumbbell curl, is a strength training exercise that targets your biceps and forearms.
Women's Yoga Downward Dog Stretch	1 minute	Downward dog is a routine that stretches the back, ankles, calves and hamstrings. This move is perfect for stretching the entire backside of your body at once
Mountain Climber	1 minute	A mountain climber is basically a plank where you run on the spot. If you value efficient moves in your strength-training workouts, mountain climbers are a perfect fit.
Women’s Dead Bug	1 minute	The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You'll also improve balance and coordination.
Women’s Reverse Crunch	1 minute	The reverse crunch primarily works your rectus abdominis (your “six-pack”). The primary function of this muscle is to flex your trunk and spine. Takes strain off your neck as well
Women’s Bodyweight Get-Up	1 minute	Are strength training exercises that use an individual's own weight to provide resistance against gravity.
Women’s Single-Leg Glute Bridge	1 minute	A single leg glute bridge is a physical exercise that helps to strengthen the gluteus muscles (located in your buttocks) and hamstrings.It helps increase hip flexibility and lower back health as well.

1. Women’s Alternating Bodyweight Split Jump

Alternating Split jumps are a plyometric exercise that strengthen the glutes and leg muscles as well as provide cardiovascular benefits. A plyometric exercise uses explosive movements to build strength and to condition the muscles and heart.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don't let your hips open up at the bottom. Keep them squared forward. 3. Drive through your forward heel as you jump, and keep your knee tracked over your toes.	- Lack of Warmup - Knee Too Far Forward - Locking Knees	- As you explode into the jump you engage the leg muscles to lift you, but more importantly the legs and glutes are going to help you land properly so that you don’t put too much pressure on your knees or joints. - To top it off, by engaging your core body, you will also help lessen the impact of the jump, providing you with one powerhouse move!

2. Women’s Burpee

The burpee, a squat thrust with an additional stand between repetitions, is a full body exercise used in strength training.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Squat down with your feet straight forward, your heels on the ground and your knees tracking over your toes. 2. Jump back to a plank position, and land with your abs braced and without arching your back. 3. Drop into the pushup while keeping your tailbone tucked under and squeezing your shoulder blades together and down to your back pockets. 4. Finish the pushup and jump back to the squat position with your heels on the ground, knees straight forward and feet straight. 5. Jump upward and drop down to repeat.	- Stiff leg dropping - Not keeping your core strong - Not using full range of effort	- Start with a squat thrust. It starts out just like a burpee, but instead of doing a pushup and then jumping up, you simply begin in squatting position, kick your legs back so you're in a pushup position, and then return to your starting stance.

3. Women’s Bird Dog

Is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. This is a reciprocal movement, so the left arm and right leg move at once, and vice versa. 2. While kneeling on all-fours, exhale fully and feel your oblique abs lock your ribs down. 3. Keep your abs tightly braced to hold this ribs-down position and tuck your tailbone under. 4. While holding this position, reach your arm straight forward and your opposite leg straight behind you. 5. Keep your abs tight and do not let your ribs flare or arch your lower back as you lock out your shoulder blade and opposite-side glute.	- Lack of core and glute engagement. - Pelvic and torso rotation - Lack of awareness,	- Always make sure to draw your shoulder blades together

4. Women’s Overhead Band Tricep Extension

The overhead banded tricep extension is an exercise used to isolate the muscles of the triceps. The band used to perform overhead banded tricep extensions provides accommodating resistance, increasing the amount of tension placed on the tricep the closer one gets to lockout.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Engage your abs to pull your ribs downward. Tuck your tailbone under. 2. Press overhead while moving only at your elbow, and keeping your elbow near your ear. 3. Keep your shoulder pulled down away from your ears so that you don't shrug. 4. Don’t arch your lower back or flare your ribs out.	- Arching the Lower Back. Many weightlifters tend to arch their lower back when completing the overhead triceps extension, especially when they use heavy weight. - Improper Range Of Motion. - Elbows Drifting Outward.	Don't allow the rope to pull you backwards or cause you to overarch throughout your lumbar spine. You may need to tuck the chin slightly to allow the band to travel overhead and not graze the back of your head. Ensure the shoulder blades don't tilt forward as you extend the elbows.

5. Women’s Dumbbell Romanian Deadlift

The dumbbell Romanian deadlift is a closed kinetic chain compound exercise meant to strengthen or rehabilitate the various muscle groups located along the posterior chain, also known as the back of the legs, the buttocks, and the back of the torso.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 2. Push your hips back until you get a light stretch in your hamstrings. 3. Return upward and lock your hips out. Think of using your abs to control the space between your ribs and the front of your pelvis, and don't let them get further apart as you move. 4. Don't let your lower back arch during the movement.	- Rounding the low back. This usually occurs because the athlete does not have control of their mid-line position or the athlete is attempting to go lower than there hamstring mobility will allow. - Bar drifts away from body. - Too much knee flexion.	- Keep dumbbells close to the body throughout the movement. - For strength, do three to five sets of five reps, building up to a heavy weight. - For endurance, do three sets of 12 to 15 reps.

6. Women’s Dumbbell Hammer Curl

The hammer curl, also known as the dumbbell hammer curl or the neutral grip dumbbell curl, is a strength training exercise that targets your biceps and forearms.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Curl the weight without letting your shoulders pop forward. 2. Don't arch your lower back.	- Treating the Hammer Curl As A Bicep Curl • Biceps Curl - Not Earning Your Reps - Curling Both Arms at the Same time	- While this exercise is almost always performed with a dumbbell, you can also perform it with cables or bands.

7. Women’s Yoga Downward Dog Stretch

Downward dog is a routine that stretches the back, ankles, calves and hamstrings. This move is perfect for stretching the entire backside of your body at once

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your lower ribs pulled down and reach overhead. 2. Stretch your lats out and drive your chest toward the ground. 3. Drive your heels to the ground. 4. You can move deeper into the stretch by alternately bending your knees.	- Tenting fingers. - Forcing the Heels Down. - Forcing the Legs Straight.	- Always Pull your pelvis up toward the ceiling, using the triceps in your upper arms to help stabilize your form.

8. Mountain Climber

A mountain climber is basically a plank where you run on the spot. If you value efficient moves in your strength-training workouts, mountain climbers are a perfect fit.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Brace your abs in order to pull your ribs down, and keep your tailbone tucked under. 2. Keep your shoulders ""active."" Don't let them relax during the movement. 3. Keep a rigid torso and move only from your hips, bringing one knee up at a time. 4. Don’t allow your lower back to arch or your hips to shoot up.	- Not having the correct position. Make sure your back is straight and flat, not curved or arched and your hips are not raised. - Not letting your toes touch the floor. - Bouncing on your toes.	- Always Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.

9. Women’s Dead Bug

The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You'll also improve balance and coordination.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Pull your ribs downward with your abs and hold them there. 2. Roll the front of your pelvis towards your ribs. 3. Press your lower back into the floor. 4. Don't lose that position as you move your arms and legs.	- Back Rounding or Not Staying Flat. - Moving Too Fast. - Lifting the Head. - Drifting Arm. - Sinking Foot.	- Throughout the entirety of the exercise, keep your low back imprinted on the mat and draw the belly down toward the ground. - For a dead bug variation, you can try hovering your opposite arm and leg (rather than the arm and leg on the same side). - Try incorporating wrist and/or ankle weights for an added challenge.

10. Women’s Reverse Crunch

The Reverse Crunch primarily works your rectus abdominis (your “six-pack”). The primary function of this muscle is to flex your trunk and spine. Takes strain off your neck as well

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your toes pointed up and heels pulled tight to your hamstrings. 2. Exhale your ribs downward toward your pelvis and try to keep them in this position. 3. Bring your knees to your shoulders by pulling your pelvis forward. 4. Pull slowly and under control, and return to neutral starting point before each rep. Keep your head down. 5. Don't use momentum or jerk your head up. ""	- Taking it too fast. - lifting your hips too far off the ground. - Allowing your knees to move past your hips too fast.	- Try to avoid pulling the bottom up off the floor and springing in the back. - Always Exhale and lift your upper body, keeping your head and neck relaxed.

11. Women’s Bodyweight Get-Up

Are strength training exercises that use an individual's own weight to provide resistance against gravity.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your arm vertical throughout the movement, and keep your eyes on your hand. 2. Move from elbow, to your hand, to a bridge position. 3. Move to your knee. 4. ""Windshield wiper"" your leg underneath to a lunge position. 5. With your weight on your forward heel and your ribs down, stand up to the top of the lunge. 6. ""Ski"" your trailing foot back and reverse the movement to return to the ground.	- Doing too many reps or sets - Not taking any breaks in between - Working out for too long may prove to be harmful.	- Use one leg at a time. Try one legged deadlifts or one-legged squats. - Go slowly. Take 8-12 seconds to complete each repetition. Change the tempo. Another idea for changing the tempo is to add some pulses to your exercise.

12. Women’s Single Leg Glute Bridge

A single leg glute bridge is a physical exercise that helps to strengthen the gluteus muscles (located in your buttocks) and hamstrings. It helps increase hip flexibility and lower back health as well.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your ribs pulled down and your abs tight so that your lower back doesn't arch. 2. Drive through your heel and raise your hips upward. 3. Keep your tailbone tucked between your knees to align your pelvis and spine.	- You Push Through Your Toes Instead of Your Heels. - You Don't Squeeze Your Butt at the Top. - You Use Your Hips and Quads Instead of Your Glutes and Hamstrings. - You Plant Your Feet Too Close or Too Far From Your Butt.	- For single-leg glute bridges, begin by performing 2–3 sets of 6–12 repetitions on each leg. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

N) FINAL BUTT WORKOUT

EXERCISE	DURATION	DESCRIPTION
Women’s Prisoner Squat	1 minute	A prisoner squat is a no-equipment squat variation that utilizes the lifter's body weight as the main load.It is typically used in home workouts, rehab settings, and when teaching beginners how to squat.
Women’s Alternating Bodyweight Split Jump	1 minute	Alternating Split jumps are a plyometric exercise that strengthen the glutes and leg muscles as well as provide cardiovascular benefits. A plyometric exercise uses explosive movements to build strength and to condition the muscles and heart.
Women’s Bird Dog	1 minute	Is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain.
Women’s Prone T Raise	1 minute	This is an end range strengthening exercise for the scapular retractors and shoulder horizontal abductors.
Women’s Goblet Squat Iso	1 minute	The goblet isometric squat is a variation where the lifter remains motionless and creates an isometric contraction of the muscles. There are several progressions of this exercise ranging from bodyweight holds, to squatting into safety pins at a set height.
Women’s Banded Curl	1 minute	This is an often-overlooked variation that's incredibly useful to increase the stabiliser muscles to a greater extent than weight training
Women’s Alternating Dumbbell Curl	1 minute	The alternating incline dumbbell biceps curl is an exercise targeting the biceps and performed face up on an incline bench. This creates a vertical arm angle which helps to isolate the biceps and limit involvement of the shoulder muscles.
Women’s Band Pull-Apart	1 minute	Band pull-aparts are an isolation exercise designed to target muscle groups in your shoulders and upper back.
Women’s Brady Band Series - Without Band	1 minute	The famous Tom Brady band series help build strength and power while keeping your muscles more supple and less dense than they would be if you used heavy weights. Try this without the Band
Women’s Supine Psoas March	1 minute	The lying psoas march is an exercise used to target the muscles of the hip flexors. The lying psoas march is primarily used as an activation drill, or as a warm up, to get the muscles of the hip flexors ready for the rest of your workout. The lying psoas march uses a band as a form of resistance.
Women’s Bodyweight Lateral Squat	1 minute	The term 'lateral' means “of, at, toward, or from the side or sides,” according to Oxford Languages. Lateral squats are a functional lower body exercise that targets the gluteus medius (side glutes) and inner thighs.
Women’s Alternating Lateral Lunge Walk	1 minute	walking alternating lateral lunge is a calisthenics exercise that primarily targets the quads and to a lesser degree also targets the glutes, groin and hamstrings.

1. Women’s Prisoner Squat

A prisoner squat is a no-equipment squat variation that utilizes the lifter's body weight as the main load. It is typically used in home workouts, rehab settings, and when teaching beginners how to squat.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Clasp your hands behind your head. 3. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 4. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels.	- Wandering Eyes. - Placing Your Feet Incorrectly. - Ignoring the Abs. - Not Pushing Yourself.	- Slowly bend your knees as you push your hips back to squat down. Focus on lowering your body as if you were going to sit on a chair. Squat down until your thighs are parallel with the floor, or as low as you can go while maintaining good form.

2. Women’s Alternating Bodyweight Split Jump

Alternating Split jumps are a plyometric exercise that strengthen the glutes and leg muscles as well as provide cardiovascular benefits. A plyometric exercise uses explosive movements to build strength and to condition the muscles and heart.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don't let your hips open up at the bottom. Keep them squared forward. 3. Drive through your forward heel as you jump, and keep your knee tracked over your toes.	- Lack of Warmup - Knee Too Far Forward - Locking Knees	- As you explode into the jump you engage the leg muscles to lift you, but more importantly the legs and glutes are going to help you land properly so that you don’t put too much pressure on your knees or joints. - To top it off, by engaging your core body, you will also help lessen the impact of the jump, providing you with one powerhouse move!

3. Women’s Bird Dog

Is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. This is a reciprocal movement, so the left arm and right leg move at once, and vice versa. 2. While kneeling on all-fours, exhale fully and feel your oblique abs lock your ribs down. 3. Keep your abs tightly braced to hold this ribs-down position and tuck your tailbone under. 4. While holding this position, reach your arm straight forward and your opposite leg straight behind you. 5. Keep your abs tight and do not let your ribs flare or arch your lower back as you lock out your shoulder blade and opposite-side glute.	- Lack of core and glute engagement. - Pelvic and torso rotation - Lack of awareness,	- Always make sure to draw your shoulder blades together

4. Women’s Prone T Raise

This is an end range strengthening exercise for the scapular retractors and shoulder horizontal abductors.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your chin tucked and head in line with the rest of your spine. 2. Tuck your tailbone under and use your abs to keep your ribs pulled down. 3. With your thumbs up, squeeze your shoulder blades together as you move your hands outward. 4. Don’t jut your chin out, shrug your shoulders, and allow your shoulders to roll forward, or arch your lower back.	- If you let our arms internally rotate (palms facing the floor), you're going to reduce the load on the lower trap and increase the load on the upper trap. This will compound the imbalance we're looking to fix and reduce the effectiveness of the exercise.	- For this exercise, use the muscles at the middle and base of your shoulder blades primarily, and avoid using your upper trap (upper shoulder) muscles, neck muscles, and low back muscles — these should stay as relaxed and unused as possible.

5. Women’s Goblet Squat Iso

The goblet isometric squat is a variation where the lifter remains motionless and creates an isometric contraction of the muscles. There are several progressions of this exercise ranging from bodyweight holds, to squatting into safety pins at a set height.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Actively hold good positioning while in the bottom position. 4. After the allotted time, squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels.	- Letting your heels come up off the floor. - Not lowering your body enough. - Touching your knees together.	- As you squat, keep your elbows inside the line of your knees, and the heels of your feet flat on the ground. Go as low as you can in this position, then come back up, pushing through your heels. Keep your movements measured and your abs tensed as you move.

6. Women’s Banded Curl

This is an often-overlooked variation that's incredibly useful to increase the stabiliser muscles to a greater extent than weight training

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Curl the band without letting your shoulders pop forward. 2. Don't arch your lower back.	- Arching your lower back - Swinging the hips - Moving the whole arm while curling.	- Bicep curls need to be performed slowly and steadily to obtain the maximum benefits.

7. Women’s Alternating Dumbbell Curl

The alternating incline dumbbell biceps curl is an exercise targeting the biceps and performed face up on an incline bench. This creates a vertical arm angle which helps to isolate the biceps and limit involvement of the shoulder muscles.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Curl the weight without letting your shoulders pop forward. 2. Don't arch your lower back.	- Arching your lower back - Swinging the hips - Moving the whole arm while curling.	- Try avoiding to rush the workout. Take your time and breathe after each rep your perform for maximum benefits.

8. Women’s Band Pull-Apart

Band pull-aparts are an isolation exercise designed to target muscle groups in your shoulders and upper back.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your shoulder blades pulled downward away from your ears throughout the movement. 2. Let your shoulder blades spread apart with your hands in front of your body. 3. Finish the rep by squeezing your shoulder blades together as you pull the band apart.	- Elevation of the shoulders. - Protraction of the shoulders. - Arching of the lower back. - Use a heavier band. - Increase the number of reps. - Slow the speed of the exercise.	- Keep the abs braced and don't arch the back at the top of the movement. Don't jut your head forward during the movement - this about stimulation for a small muscle group. - Focus during the movement and don't just rely on momentum. Allow the arms to move freely but don't lock out the elbows.

9. Women’s Bodyweight Lateral Squat

The term 'lateral' means “of, at, toward, or from the side or sides,” according to Oxford Languages. Lateral squats are a functional lower body exercise that targets the gluteus medius (side glutes) and inner thighs.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep your heel down. 2. Keep your knee pointed straight ahead over your toes. 3. Only lower as far as you comfortably can.	- A common mistake to avoid when doing lateral squats is turning the movement into a Cossack squat. In their effort to reach a greater depth, trainees lift their free foot off the floor, which allows for a greater range of motion. When doing a lateral squat, keep both feet on the floor at all times.	- You can increase the difficulty in this movement by holding a dumbbell or kettlebell at the side of the body, in a goblet hold, in a front rack position, or even going deeper into a full pistol squat,” adds Walding, the latter of which requires a degree of flexibility at the hip and a lot of core strength.

10. Women’s Brady Band Series – Without Band

The famous Tom Brady band series help build strength and power while keeping your muscles more supple and less dense than they would be if you used heavy weights. Try this without the Band

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. This is four separate movements, each done for reps. 2. Focus on keeping your abs braced and your ribs down throughout the movements.	- Using a high resistance band	- Focus on keeping your abs braced and your ribs down throughout the movements.

11. Women’s Supine Psoas March

The lying psoas march is an exercise used to target the muscles of the hip flexors. The lying psoas march is primarily used as an activation drill, or as a warm up, to get the muscles of the hip flexors ready for the rest of your workout. The lying psoas march uses a band as a form of resistance.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Keep the front of your pelvis pulled towards your ribs, your abs tight, your lower back pressed into the floor and your tailbone tucked under. 2. Pull one knee straight to your chest and keep the other leg extended straight out by contracting your glute on that side. 3. Don’t arch your lower back or lift the other leg off the ground.	- Rounding or Dipping Your Lower Back - Not Engaging the Core Muscles	- If you are a beginner, you can modify the banded psoas march by performing it without the exercise band. Intermediate levels can take the psoas march to the floor and crank up the intensity by elevating the feet on a box, and advanced levels can perform the move while hanging from a pull-up bar.

12. Women’s Alternating Lateral Lunge Walk

walking alternating lateral lunge is a calisthenics exercise that primarily targets the quads and to a lesser degree also targets the glutes, groin and hamstrings.

Duration: 1 Minute

How to Perform	Common Mistakes	Tips
1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don't let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes.	- Having sloppy form. - Moving too fast.	- Don't bend your front knee without bending your back knee. - Keep your chin parallel to the floor, don't let it jut out. - Keep alternating legs until the set is complete. - Shorten the stride length of the lunge if you have bad knees.