A). FULL BODY WORKOUT
| EXERCISE | DURATION | DESCRIPTION |
|---|---|---|
| Women's Plank | 1 minute | The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time |
| Women's Walking Knee to Chest | 1 minute | A great warm-up exercise that can also be used as a fat burner. Keep up a solid pace, challenge yourself, and get your body moving. |
| Women's Walking Spiderman With Overhead Reach and Hip Lift | 1 minute | Walking spiderman w/ hip lift and overhead reach is a stretching and warm-up exercise that primarily targets the groin and to a lesser degree also targets the glutes, hamstrings, hip flexors, lower back 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 Bird Dog | 1 minute | Is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. |
| 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 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 Bowler Squat | 1 minute | 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. |
| 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 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 Inchworm | 1 minute | The inchworm is a great dynamic exercise used to warm up the entire muscular system. It focuses primarily on increasing flexibility throughout ones hamstrings as well as increases strength within ones shoulders chest and deltoids |
| Women’s Standing Thoracic Extension Rotation | 1 minute | The standing Thoracic extension rotation exercise is a great way to improve flexion and extension of the thoracic spine. |
| Women's Bodyweight Squat Thrust | 1 minute | An exercise in which builds strength and explosiveness in the lower body with an emphasis on the quads, glutes, and hamstrings. The squat thrust will also improve hip mobility and cardiovascular endurance. The exercise is commonly used in metabolic workouts to improve conditioning and fat loss. |
| Women's Side Plank | 1 minute | The side plank exercise or yoga pose builds strong oblique abdominal muscles and balance. Use it for developing core strength |
| Women's Hinge to Side Plank | 1 minute | Is an exercise designed to primarily target the posterior chain, otherwise known as your backside. The muscles that make up the posterior chain include the glutes, hamstrings, and low back. This exercise also relies on your core or abdominal muscles to assist in the movement. |
1. Women’s Plank
The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time
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. | - Sagging hips and other losses of alignment. - Not bracing tight enough. - Scapular winging. - Holding the plank for too long. | - Engage your core during the entire movement to prevent your back from getting strained or injured. - Keep your body in a straight line, from your head to your heels. Your back should be flat, and your butt should be down, not picking upward. - Focus on quality over quantity. |
2. Women’s Walking Knee to Chest
A great warm-up exercise that can also be used as a fat burner. Keep up a solid pace, challenge yourself, and get your body moving.
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. | - Leaning too far forward over your knees - Not keeping a steady rhythm | - Try keeping your chest high and back straight. This will help you feel more comfortable, keep good posture and maintain a healthy rhythm throughout the exercise |
3. Women’s Walking Spiderman With Overhead Reach and Hip Lift
Walking spiderman w/ hip lift and overhead reach is a stretching and warm-up exercise that primarily targets the groin and to a lesser degree also targets the glutes, hamstrings, hip flexors, lower back 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, then reach overhead. 6. Lift your hips upward. | - 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. |
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 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 |
6. 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. |
7. 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. |
8. 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 . |
9. 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. |
10. 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! |
11. Women’s Inchworm
The inchworm is a great dynamic exercise used to warm up the entire muscular system. It focuses primarily on increasing flexibility throughout ones hamstrings as well as increases strength within ones shoulders chest and deltoids
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. Move only from the shoulder. | - Swaying the hips from side to side when you walk into plank. This will lead to less core activation. - Sagging the hips during the plank. - Finishing with hands too far forward in the plank. - Not putting tension in the fingers and hands during the walkout. | -As you step your hands forward, away from your feet, your shoulders, triceps, chest, your glutes, and your quadriceps, engage all to support your body's weight as you enter the plank. |
12. 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. |
13. Women’s Bodyweight Squat Thrust
An exercise in which builds strength and explosiveness in the lower body with an emphasis on the quads, glutes, and hamstrings. The squat thrust will also improve hip mobility and cardiovascular endurance. The exercise is commonly used in metabolic workouts to improve conditioning and fat loss.
Duration: 1 Minute
| How to Perform | Common Mistakes | Tips |
|---|---|---|
| 1. Squat down with your heels on the ground. 2. Squat up while keeping your heels down and your abs braced. 3. Don't arch your lower back at the top. | - Curving forward. - Lifting your heels. - Wandering eyes. - Placing your feet incorrectly. - Ignoring the abs. - Not pushing yourself. | - As you jump back into pushup position, avoid letting your hips sag. Keep your core engaged the entire time. - When hopping back up from the pushup position, try to hop far enough that your feet land flat on the floor. |
14. Women’s Side Plank
The side plank 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. | - Allowing Your Hips to Drop - Not Holding Your Head and Neck in Alignment - Putting Too Much Pressure on Your Bottom Foot - Dropping your sholders. | - 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. |
15. Women’s Hinge to Side Plank
Is an exercise designed to primarily target the posterior chain, otherwise known as your backside. The muscles that make up the posterior chain include the glutes, hamstrings, and low back. This exercise also relies on your core or abdominal muscles to assist in the movement.
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. Alternate from a side plank to a center plank without losing your ribs-down positioning, arching your back or rolling your pelvis out of line with your shoulders. | - Allowing Your Hips to Drop - Not Holding Your Head and Neck in Alignment - Putting Too Much Pressure on Your Bottom Foot | - The correct side plank form is to lay with your forearm flat on the floor and the elbow lined up directly under your shoulder. Keep legs extended out with feet either staggered or stacked on top of each other. |
b). BAYWATCH DUTY
| EXERCISE | DURATION | DESCRIPTION |
|---|---|---|
| Women's Inchworm | 1 minute | The inchworm is a great dynamic exercise used to warm up the entire muscular system. It focuses primarily on increasing flexibility throughout ones hamstrings as well as increases strength within ones shoulders chest and deltoids |
| 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 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 Squat to Stand with Overhead Reach | 1 minute | Is a alternative, calisthenics, stretching, and warm-up exercise that primarily targets the quads and to a lesser degree also targets the abs, ankles, calves, glutes, groin, hamstrings, hip flexors, lower back and shoulders |
| Women's X-Band Walk | 1 minute | The X Band Walk is an exercise that uses a resistance band to challenge the muscles of the legs. |
| Women's Plank | 1 minute | The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. |
| Women's Walking Waiter's Carry | 1 minute | The waiter's carry is a type of loaded carry that targets the core, shoulders, and upper back. |
| Women's Push Up | 1 minute | The push-up is a common calisthenics exercise beginning from the prone position. |
| 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 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 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 |
1. Women’s Inchworm
The inchworm is a great dynamic exercise used to warm up the entire muscular system. It focuses primarily on increasing flexibility throughout ones hamstrings as well as increases strength within ones shoulders chest and deltoids
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. Move only from the shoulder. | - Swaying the hips from side to side when you walk into plank. This will lead to less core activation. - Sagging the hips during the plank. - Finishing with hands too far forward in the plank. - Not putting tension in the fingers and hands during the walkout. | -As you step your hands forward, away from your feet, your shoulders, triceps, chest, your glutes, and your quadriceps, engage all to support your body's weight as you enter the plank. |
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 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 Squat to Stand with Overhead Reach
Is a alternative, calisthenics, stretching, and warm-up exercise that primarily targets the quads and to a lesser degree also targets the abs, ankles, calves, glutes, groin, hamstrings, hip flexors, lower back and shoulders
Duration: 1 Minute
| How to Perform | Common Mistakes | Tips |
|---|---|---|
| 1. Grip the front of your toes and root your weight through your heels. 2. Use your arms to pull your hips deep into the squat while keeping your chest high. 3. Use your arms to pry your knees outward, then reach your arms overhead. 4. Put your arms back down and, with your weight on your heels, straighten your knees and stretch your hamstrings. 5. Don’t shift your weight onto your toes, lift your heels off the ground or collapse your knees inward. | - Leaning Too Far Forward - Allowing the Knees to Cave Inward | "- Take a deep breath in and brace your core to help keep your spine stable. - Stand tall, your feet roughly shoulder-distance apart, your toes angled slightly outward to increase strength, flexibility, and mobility that you can transfer to other exercises and everyday life. " |
5. Women’s X-Band Walk
The X Band Walk is an exercise that uses a resistance band to challenge the muscles of the legs.
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. Move from the hips, not your spine. 4. Don't rotate your feet outward. | - Hips Not at the same Level - Poor Knee Position - Swaying or Bouncing | - Make sure to keep that wide distance if it is you have that tendency to want to go in closer when you're walking but just keep it nice and wide. |
6 . Women’s Plank
The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
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. | - Sagging hips and other losses of alignment. - Not bracing tight enough. - Scapular winging. - Holding the plank for too long. | - Engage your core during the entire movement to prevent your back from getting strained or injured. - Keep your body in a straight line, from your head to your heels. Your back should be flat, and your butt should be down, not picking upward. - Focus on quality over quantity. |
7. Women’s Walking Waiter’s Carry.
The waiter's carry is a type of loaded carry that targets the core, shoulders, and upper back.
Duration: 1 Minute
| How to Perform | Common Mistakes | Tips |
|---|---|---|
| 1. Begin with your abs tight and your ribs pulled down. Keep your tailbone tucked underneath you and your shoulders back. 2. Press the weight overhead. 3. Carry the weights with tightly braced abs while keeping your shoulders back and your head neutral. 4. Don't slouch or let the weight pull you to the side. | - Leaning to One Side - Carrying Too Much Weight - Not Keeping the Core Engaged - Leaning Forward at the Waist | - Maintain this position. Brace your core and squeeze your shoulder blades backwards and together. Don’t hunch your shoulder – keep your delts and traps as relaxed as possible throughout. - Simply walk, from here, keeping your arm or arms above your head. Maintain an easy pace, trying to stick to a straight line, moving slowly. - Keep your hips stable, trying to walk in a straight line with an even pace and gait. - Stay upright – don’t lean. |
8. Women’s Push Up
The push-up is a common calisthenics exercise beginning from the prone position.
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. | - Too little range of motion. - Changing the range of motion between reps - Uncontrolled descent. - Cheating depth and lockouts. - Too high or low hips. - Overvaluing head position. - Letting fatigue break down technique. - Overvaluing hand position. | - Brace your core---To avoid rounding your spine and doing it wrongly, try squeezing or “bracing” your core. Imagine that you’re going to get punched in the belly. Naturally, you’ll flex to guard. Bracing reduces the risk of injury by enforcing a neutral spine and engages your core, making the pushup of a full-body exercise. |
9. 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. |
10. 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. |
11. 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. |
C) STUNNING SIX-PACK AND LEGS WORKOUT
| 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 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 Pull-Back Butt Kick | 1 minute | Walking Pull-back But kicks are a great exercise for working your hamstrings and boosting your cardio fitness. |
| 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 Dragon Flag | 1 minute | The dragon flag is an advanced bodyweight core exercise that can help build great overall core strength and incredibly strong, defined, six-pack abs. |
| 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 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 Elbow Plank Body Saw | 1 minute | 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. |
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 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 |
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 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. |
5. Women’s Dragon Flag
The dragon flag is an advanced bodyweight core exercise that can help build great overall core strength and incredibly strong, defined, six-pack abs.
Duration: 1 Minute
| How to Perform | Common Mistakes | Tips |
|---|---|---|
| 1. Exhale completely while tucking your tailbone under so that your ribs lock downward as far as they'll go. 2. Inhale partially while maintaining tightly braced abs in order to keep your ribs down. 3. Keep your tailbone tucked under and the front of your pelvis pulled towards your chest as you lift off the bench. 4. Do not let your lower back arch at all. | - 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. |
6. 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. |
7. 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. |
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. |
D) LOWER BODY WORKOUT
| EXERCISE | DURATION | DESCRIPTION |
|---|---|---|
| Women's Plank | 1 minute | The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. |
| 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 Walking Spiderman With OverheadReach and Hip Lift | 1 minute | Walking spiderman w/ hip lift and overhead reach is a stretching and warm-up exercise that primarily targets the groin and to a lesser degree also targets the glutes, hamstrings, hip flexors, lower back and middle back. |
| Women's X-Band Box Walk | 1 minute | An X band box walk is basically just a resistance band that you loop around both feet and cross in front of your body to improve glute and core strength. |
| 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. |
| 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. |
| Women's Side Plank Wall-Side | 1 minute | The side plank exercise or yoga pose builds strong oblique abdominal muscles and balance. Use it for developing core strength |
1. Women’s Plank
The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time
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. | - Sagging hips and other losses of alignment. - Not bracing tight enough. - Scapular winging. - Holding the plank for too long. | - Engage your core during the entire movement to prevent your back from getting strained or injured. - Keep your body in a straight line, from your head to your heels. Your back should be flat, and your butt should be down, not picking upward. - Focus on quality over quantity. |
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 | - Take a deep breath in and brace your core to help keep your spine stable. - Stand tall, your feet roughly shoulder-distance apart, your toes angled slightly outward to increase strength, flexibility, and mobility that you can transfer to other exercises and everyday life. |
3. Women’s Walking Spiderman With Overhead Reach and Hip Lift
Walking Spiderman w/ hip lift and overhead reach is a stretching and warm-up exercise that primarily targets the groin and to a lesser degree also targets the glutes, hamstrings, hip flexors, lower back 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, then reach overhead. 6. Lift your hips upward. | - 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. |
4. Women’s X-Band Box Walk
An X band box walk is basically just a resistance band that you loop around both feet and cross in front of your body to improve glute and core strength.
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. Move from the hips, not your spine. 4. Don't rotate your feet outward. | - Hips Not at the same Level - Poor Knee Position - Swaying or Bouncing | - Make sure to keep that wide distance if it is you have that tendency to want to go in closer when you're walking but just keep it nice and wide. |
5. 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. |
6. 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. |
7. Women’s Side Plank Wall-Side
The side plank 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. | - Allowing Your Hips to Drop - Not Holding Your Head and Neck in Alignment - Putting Too Much Pressure on Your Bottom Foot - Dropping your shoulders. | - 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. |
E) TONED BODY WORKOUT
| 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 Bodyweight Squat to Box | 1 minute | The box squat is a compound exercise that uses a barbell and plyometric box to work muscle groups throughout your body |
| Women's Plank | 1 minute | The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. |
| 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 Dumbbell Reverse Lunge | 1 minute | The dumbbell reverse lunge is a single-leg strength exercise that targets the glutes, hamstrings, and quads. The exercise also improves stability and balance on both sides of the body. |
| 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. |
| 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. |
| Women's Single-Leg Hip Thrust | 1 minute | The single-leg hip thrust is a lower-body exercise that activates your gluteal muscles—including the gluteus maximus, gluteus Medius, and gluteus minimus. |
| 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 Slideboard Leg Curl | 1 minute | Is an isolation exercise that targets the hamstring muscles. The exercise involves flexing the lower leg against resistance towards the buttocks. |
| Women's Standing Thoracic Extension Rotation | 1 minute | Women's Standing Thoracic Extension Rotation |
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 Bodyweight Squat to Box
The box squat is a compound exercise that uses a barbell and plyometric box to work muscle groups throughout your body
Duration: 1 Minute
| How to Perform | Common Mistakes | Tips |
|---|---|---|
| 1. Lock your ribs down with your abs. 2. Keep your feet straight ahead. 3. Push your hips back onto the box. 4. Keep your knees straight out over your toes. | - Your box is the wrong height. - You round your shoulders - Your knees turn inward. - You lose control | - If you feel your chest drop and upper back round, you want to realign your upper-body. |
3. Women’s Plank
The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time
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. | - Sagging hips and other losses of alignment. - Not bracing tight enough. - Scapular winging. - Holding the plank for too long. | - Engage your core during the entire movement to prevent your back from getting strained or injured. - Keep your body in a straight line, from your head to your heels. Your back should be flat, and your butt should be down, not picking upward. - Focus on quality over quantity. |
4. 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. |
5. Women’s Dumbbell Reverse Lunge
The dumbbell reverse lunge is a single-leg strength exercise that targets the glutes, hamstrings, and quads. The exercise also improves stability and balance on both sides of the body
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. | - Not bending the back knee enough - Allowing your front knee to collapse inward when you lunge not only limits the effectiveness of the exercise | - Think about dropping your back knee straight down toward the ground as you step that leg back. Take note the back knee should not be touching the ground. |
6. 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. |
7. 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. |
8. Women’s Single-Leg Hip Thrust
The single-leg hip thrust is a lower-body exercise that activates your gluteal muscles—including the gluteus maximus, gluteus medius, and gluteus minimus.
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 heels and raise your hips upward. 3. Keep your tailbone tucked between your knees to align your pelvis and spine. | - Hyperextending your back - Pushing with your elbows, and not fully contracting the muscle. | - Get your feet as close to your body as possible. - Pause at the top of the movement. - Go through the full range of motion. - Practice progressive overload. - Use a barbell pad. |
9. 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. |
10. Women’s Slideboard Leg Curl
Is an isolation exercise that targets the hamstring muscles. The exercise involves flexing the lower leg against resistance towards the buttocks.
Duration: 1 Minute
| How to Perform | Common Mistakes | Tips |
|---|---|---|
| 1. Keep your abs tightly braced, your tailbone tucked under and your ribs down. 2. Pack your shoulder blades together and down towards your back pockets. 3. Root your heels through the floor. 4. Pull your foot towards your hip and finish the movement by tightly squeezing your glute while bracing your abs. | - Attempting to lift too much weight - Uncontrolled eccentric | - Move your hips upward until your body is straight. Engage your glutes. - Extend your knees and lower your hips and back to the floor. - Complete 12 to 15 reps. |
11. 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. |
F) LOWER BODY BURNOUT
| EXERCISE | DURATION | DESCRIPTION |
|---|---|---|
| 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 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 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 Inchworm | 1 minute | The inchworm is a great dynamic exercise used to warm up the entire muscular system. It focuses primarily on increasing flexibility throughout ones hamstrings as well as increases strength within ones shoulders chest and deltoids. |
| Women's X-Band Walk | 1 minute | The X Band Walk is an exercise that uses a resistance band to challenge the muscles of the legs. |
| Women's Squat to stand with Overhead Reach | 1 minute | is a alternative, calisthenics, stretching, and warm-up exercise that primarily targets the quads and to a lesser degree also targets the abs, ankles, calves, glutes, groin, hamstrings, hip flexors, lower back and shoulders. |
| 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 Alternative Lateral Lunge | 1 minute | is an exercise that works multiple muscle groups throughout your lower body, including your quadriceps, abductors, glutes, and hamstrings |
| 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 Reach, Rock, Lift | 1 minute | 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. |
| 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 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. |
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 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 Inchworm
The inchworm is a great dynamic exercise used to warm up the entire muscular system. It focuses primarily on increasing flexibility throughout ones hamstrings as well as increases strength within ones shoulders chest and deltoids
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. Move only from the shoulder. | - Swaying the hips from side to side when you walk into plank. This will lead to less core activation. - Sagging the hips during the plank. - Finishing with hands too far forward in the plank. - Not putting tension in the fingers and hands during the walkout. | -As you step your hands forward, away from your feet, your shoulders, triceps, chest, your glutes, and your quadriceps, engage all to support your body's weight as you enter the plank. |
5. Women’s X-Band Walk
The X Band Walk is an exercise that uses a resistance band to challenge the muscles of the legs.
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. Move from the hips, not your spine. 4. Don't rotate your feet outward. | - Hips Not at the same Level - Poor Knee Position - Swaying or Bouncing | - Make sure to keep that wide distance if it is you have that tendency to want to go in closer when you're walking but just keep it nice and wide. |
6. Women’s Squat to Stand with Overhead Reach
Is a alternative, calisthenics, stretching, and warm-up exercise that primarily targets the quads and to a lesser degree also targets the abs, ankles, calves, glutes, groin, hamstrings, hip flexors, lower back and shoulders
Duration: 1 Minute
| How to Perform | Common Mistakes | Tips |
|---|---|---|
| 1. Grip the front of your toes and root your weight through your heels. 2. Use your arms to pull your hips deep into the squat while keeping your chest high. 3. Use your arms to pry your knees outward, then reach your arms overhead. 4. Put your arms back down and, with your weight on your heels, straighten your knees and stretch your hamstrings. 5. Don’t shift your weight onto your toes, lift your heels off the ground or collapse your knees inward. | - Leaning Too Far Forward - Allowing the Knees to Cave Inward | "- Take a deep breath in and brace your core to help keep your spine stable. - Stand tall, your feet roughly shoulder-distance apart, your toes angled slightly outward to increase strength, flexibility, and mobility that you can transfer to other exercises and everyday life. " |
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 Alternative Lateral Lunge
Is an exercise that works multiple muscle groups throughout your lower body, including your quadriceps, abductors, glutes, 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. |
9. 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. |
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 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. |
G) HARD CORE WORKOUT
| EXERCISE | DURATION | DESCRIPTION |
|---|---|---|
| Women's Walking Pull-Back Butt Kick | 1 minute | Walking Pull-back But kicks are a great exercise for working your hamstrings and boosting your cardio fitness. |
| Women's Inchworm | 1 minute | The inchworm is a great dynamic exercise used to warm up the entire muscular system. It focuses primarily on increasing flexibility throughout ones hamstrings as well as increases strength within ones shoulders chest and deltoids |
| 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 Spiderman Pushup | 1 minute | The spiderman push up is an advanced push up variation which involves lifting your leg as you lower your body. This makes the move more of a challenge for your upper b The Spiderman push up is an advanced push up variation which involves lifting your leg as you lower your body. |
| Women’s Feet-Elevated Pushup | 1 minute | The feet-elevated push-up is a variation on the push-up, a bodyweight standard. The feet are elevated so that your body is aligned at an angle to the floor rather than parallel. This makes it more difficult than push-ups on the floor, but also puts more emphasis on the shoulder muscles. |
| Women’s No Money Drill | 1 minute | No money drill is a calisthenics and stretching exercise that primarily targets the shoulders. Learning proper no money drill form is easy with the step by step no money drill instructions, no money drill tips, and the instructional no money drill technique video on this sheet. |
| Women’s Prone YTI | 1 minute | The purpose of I’s, T’s, and Y’s exercises is to address lower and mid trapezius and scapula muscle weakness and to generally activate the posterior chain (including the lumbar spine extensors) |
| 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 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 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 |
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 Inchworm
The inchworm is a great dynamic exercise used to warm up the entire muscular system. It focuses primarily on increasing flexibility throughout ones hamstrings as well as increases strength within ones shoulders chest and deltoids
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. Move only from the shoulder. | - Swaying the hips from side to side when you walk into plank. This will lead to less core activation. - Sagging the hips during the plank. - Finishing with hands too far forward in the plank. - Not putting tension in the fingers and hands during the walkout. | -As you step your hands forward, away from your feet, your shoulders, triceps, chest, your glutes, and your quadriceps, engage all to support your body's weight as you enter the plank. |
3. 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. |
4. Women’s Spiderman Pushup
The spiderman push up is an advanced push up variation which involves lifting your leg as you lower your body. This makes the move more of a challenge for your upper b The spiderman push up is an advanced push up variation which involves lifting your leg as you lower your body.
Duration: 1 Minute
| How to Perform | Common Mistakes | Tips |
|---|---|---|
| 1. Lower into the pushup by squeezing your shoulder blades together and down into your back pockets, keeping your elbows tucked in and pulling one knee towards your elbow. 2. Push back up and spread your shoulder blades apart while keeping them pulled downward toward your back pockets. 3. Keep your abs tight and tailbone tucked under throughout the movement. | - Elbows flaring out to the sides away from your ribs - Lowering down without moving your head and shoulders forward of your hands. | - For a slightly easier variation, elevate your upper body by placing your hands on a low bench while going through the full range of motion of a spiderman push-up. |
5. Women’s Feet-Elevated Pushup
The feet-elevated push-up is a variation on the push-up, a bodyweight standard. The feet are elevated so that your body is aligned at an angle to the floor rather than parallel. This makes it more difficult than push-ups on the floor, but also puts more emphasis on the shoulder 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 by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. | - elbows flaring way up by your shoulders. - Cheating depth and lockouts. - Too high or low hips. - Letting fatigue break down technique. | - keep your foot off the ground the entire time. - Rest between sets. - Stop if you experience pain |
6. Women’s No Money Drill
No money drill is a calisthenics and stretching exercise that primarily targets the shoulders. Learning proper no money drill form is easy with the step by step no money drill instructions, no money drill tips, and the instructional no money drill technique video on this sheet.
Duration: 1 Minute
| How to Perform | Common Mistakes | Tips |
|---|---|---|
| 1. Keep your abs tight and your ribs down so that your back doesn't arch. 2. Bring your hands together with your palms up. 3. Move your hands outward and finish by squeezing your shoulder blades together and downward. | - Arching your back - Lack of maintaining a neutral spinal position - Not engaging your shoulders | - Imagine you have a screw through your elbow to prevent any excessive deviation away from your torso. - Large ranges of motion aren’t the key here, focus on activation of the musculature within posterior aspect of the shoulder. - Don’t allow your back to arch or head to jut forward as the forearms rotate out. - If you still struggle with maintaining a neutral spinal position, consider using the supine version of this exercise. |
7. Women’s Prone YTI
The purpose of I’s, T’s, and Y’s exercises is to address lower and mid trapezius and scapula muscle weakness and to generally activate the posterior chain (including the lumbar spine extensors)
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 arms in the YTI motion. 4. Don’t jut your chin out, shrug your shoulders, allow your shoulders to roll forward, or arch your lower back. | - Jutting your chin out - Adding to much weight - Not arching your lower back | - Each series of "Y-T-I" motions count as one repetition. Perform 10-15 repetitions, Do 3 times a week. Initially, do not use weight to ensure appropriate form. Over time, as the exercise becomes easier, add 1 to each hand and build up gradually! |
8. 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. |
9. 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. |
10. 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. |
11. 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. |
H) 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. |