Full Body Blaster For Women

 Closing out Women's’ Week here at BWET with an oldie but a goody, dug out of the dark and dusty archives where it has been neglected for a long time.  This workout isn’t pure unadulterated body-weight, but it is none the less effective.  If you’re a gym goer, then you will find it particularly useful.  Hope you enjoy it!

The Total Weight Training And Bodyweight Exercise Workout

Monday: Strength Training
1. Band-assisted chin-up:
5 Sets
5 Reps
60 Second Rest
2. Front squats:
5 Sets
5 Reps
60 Second Rest
3. Dumbbell shoulder press (Standing):
5 Sets
5 Reps
60 Second Rest
4. Single-leg dumbbell dead lift:
5 Sets
5 Reps
60 Second Rest
5. Ab wheel:
5 Sets
5 Reps
60 Second Rest

Wednesday: Hypertrophy Training
1. Low-incline dumbbell bench press:
3 Sets
9 Reps
60 Second Rest
2. Sumo dead lift:
3 Sets
9 Reps
60 Second Rest
3. Single-arm dumbbell row:
3 Sets
9 Reps
60 Second Rest
4. Bulgarian split squat:
3 Sets
9 Reps
60 Second Rest
5. Croce:
3 Sets
9 Reps
Execution: Wrap a weight plate in a towel or shirt and get down into a push-up position, with your toes on top of the plate. Then, using your hands to ‘walk’ yourself round, rotate your humerus while continuing to support your weight on your hands.

Friday: Endurance And Fat Loss Training
1. Single-leg squats:
2 Sets
 20 Reps 
60 Second Rest
2. High-incline body-weight row:
2 Sets
 20 Reps
 60 Second Rest
3. Steep-angle push-up:
2 Sets
 20 Reps
 60 Second Rest
Execution: Position yourself on the bar in a squat rack or Smith machine in order to do the push-ups.
4. Single-leg hip pop-up (with one foot elevated):
2 Sets
20 Reps
60 Second Rest
5. Stability ball crunches with stability ball V-ups in superset:
2 Sets
20 Reps
60 Second Rest

That’s all for the total weight training and body weight exercise workout.
The total weight training and body weight exercise workout is more than enough for the regular person looking to get fit, and is definitely enough for anyone who has not had any extensive training so far. For those who are still unfit, Friday’s workout, in particular, will be a challenge to complete.

Those women who suffer from skinny and underdeveloped physiques should set aside an extra day each week for regular anaerobic conditioning. Those women looking to lose fat fast should set aside two extra days each week for anaerobic conditioning.

Anaerobic conditioning:
30 Seconds of Jumping Jacks

30 Seconds of Mountain Climbers

30 Second Rest

Do give complete sets of these conditioning exercises and increase your workout by one set every week. Your ultimate goal should be to reach a level of fitness where you can do12 straight sets of anaerobic conditioning exercises.

 

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 Create a Strong, Fit Body With Bodyweight Exercises 

Exercising When Sick