In this high intensity cardio bodyweight workout from trainer Lita Lewis, you’ll spike your heart rate with high-knees, fast feet, and star jumps; plus work your core and lower body with jumping lunges and planks – at home! No equipment needed!
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30-Minute HIIT Cardio Workout with Warm Up – No Equipment at Home | SELF
Join group fitness expert Raneir Pollard for a challenging strength-training workout. During this session, you’ll work through exercises like deadlift to rows, push-ups, and side planks. This is an advanced workout, so be sure to listen to your body, take breaks, and use lighter weights as needed.
Recommended equipment: 2 light and 2 medium free weights
Find more from Raneir on:
YouTube: https://www.youtube.com/user/BLACKandGAYALLDay
Instagram: https://www.instagram.com/raneirpollard/
On Raneir: Outdoor Voices shorts
On Brittany: Lululemon tank, Outdoor Voices leggings, and APL shoes
On Mikayla: Gymshark top, Year of Ours leggings, and APL shoes
POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria’s Secret workout, Tabata, P90X, Bar Method, and more.
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Get ready for a full-body strength-training workout with Nike Global Master Trainer Betina Gozo. This workout includes circuits to work every muscle. Grab a pair of medium weights, anywhere from 8 to 20 pounds, and get ready for a challenge with a series of exercises including tempo squats, single-leg deadlifts, and skaters. After this workout, you’ll feel strong, sculpted, and just the right amount of sore.
Find more from Betina on:
https://www.instagram.com/betinagozo/
https://www.trainwithbetina.com/
On Betina: Nike
On Anna: Victoria Sport bra and leggings, Glyder tank, and APL shoes
On Kristel: Victoria Sport outfit and APL shoes
POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria’s Secret workout, Tabata, P90X, Bar Method, and more.
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Check us out on Instagram!
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Eat Clean with POPSUGAR
Get a full 2-week clean-eating plan with our brand-new app! 70 recipes for breakfast, lunch, dinner, snacks, and treats, simple shopping lists, and more! Get the app here: https://itunes.apple.com/us/app/clean-eating-plan-and-recipes/id1262482098?mt=8
►Build muscle and burn calories ALL DAY LONG with this 30-Minute Workout: FULL BODY STRENGTH TRAINING FOR WOMEN! 🔥 💪
✨THE WORKOUT: 30-Minute Strength Training Workout for Women ✨
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells
I recommend 8-25 lbs depending on your fitness level. I’m using 10 lbs and 12 lbs in this workout video.
And my oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
Follow along with the video at the top of this post, or work off the exercises below at your own pace. Perform each exercise for 45 seconds, then take 15 seconds rest before moving on to the next exercise. Repeat the entire workout x3 sets.
►7 BEST STRENGTH TRAINING EXERCISES FOR WOMEN
1️⃣ Front Squat + Overhead Shoulder Press
2️⃣ Alternating Reverse Lunge + Bicep Curl
3️⃣ Sumo Squat + Upright Row
4️⃣ Curtsy Lunge + L-Fly
5️⃣ Plank + Row
6️⃣ Glute Bridge + Tricep Extensions
7️⃣ Glute Bridge Hold + Chest Press
►TIME STAMPS:
00:00 Workout Introduction
0:38 Warm Up
05:40 Workout
28:10 Cool Down + Stretch
► Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist: https://spoti.fi/32fRMuK
► Learn more about the benefits of strength training for women in this post:
https://www.nourishmovelove.com/7-best-strength-training-exercises-for-women/
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⭐️FAQ’s + TRAINER TIPS:
► What if I don’t have dumbbells at home? Try subbing filled water bottles, soup cans or jugs of laundry detergent.
►Will this workout make me ‘bulky’? NO! Women getting ‘bulky’ from strength training is a fitness myth. Lifting weights will NOT make you bulky — just stronger!
► What are the benefits of STRENGTH TRAINING for women:
➕ Strength training increases metabolism.
➕ Strength training builds lean muscle (without getting bulky).
➕ Strength training effectively burns body fat to help women lose weight.
➕ Strength training reduces the risk of heart disease (the number one killer of women).
➕ Strength training enhances mood and reduces stress.
► Is this pregnancy-friendly 🤰 ? YES. I originally filmed this during my first pregnancy, and we went back and added this full-length video when I was postpartum! If you’re not comfortable on your back, take moves 6 and 7 from a medicine ball.
►How many days a week should you do strength training?
Aim three days a week of strength training. Include full-body workouts, like this strength training routine for women, that focus on compound exercises.
For a more structured workout routine for women, follow one of our FREE Workout Plans — https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/
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►MORE of my BEST FULL BODY WORKOUTS on YouTube:
30 Minute Full Body Circuit Workout with Dumbbells — https://youtu.be/L8Fbfx-Uv6I
20 Minute No Repeats Full Body Workout with Weights — https://youtu.be/rTC3-TltvbE
The Best Full Body Workout in 20 Minutes — https://youtu.be/esHXJY3OWkE
30 Minute Full Body Strength Workout — https://youtu.be/UrhEwluoxDQ
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