I notice lately that Women having difficulty in doing home workout .
Although some women have dumbbells, resistance bands or a backpack, some do not have.
However, I want to make sure women don't skip their training due to not access to gym.
That's why I made a list of 10 exercises and workout plan that will train every part of your body, and you can do this without any equipment.
Best At Home Exercise For Women
Incline Push-upsSet up: Use a narrow grip and place hand slightly lower towards your knees.
Use a stable incline to place hands onto(the higher it is the easier it is).
Keep core tight & torso straight, lower just before your body touches the gloor and press through to activate your chest & secondary your triceps.
Progression
- Wear a weighted backpack
- Slow the Tempo
- Perform 1-arm push-ups
Push-up with Isometric Hold
I know you all know how to do push-up with proper form, if not check out this article for in-depth how to do push-ups for all push-up variations.
What you should do is go down with regular push-up position but when you at the bottom of the position, hold your body for 1-3 secs.
And then lift up!
This is the isometric muscle contraction and one of the best way to build muscles.
Inverted Row
Setup: use 2 chairs and broom to use a bar you could hold onto to emulate a rack with the bar lowered.
Lay underneath the bar with your chest under the bar.
Grab on the bar slightly wider than shoulder width.
Row your chest to the bar and squeeze your lats and mid back while keeping your core tight & keeping a straight back.
Progression
- The slower the handle the harder it is
- Slightly elevate your legs
- Wear a weighted backpack
- Perform a pause at the top
- Slow the tempo
- Perform with 1-ARM
Seated Pull Up
Setup: Use the same setup as the inverted row but a bit higer as you'll try a pull-up motion.
However, sit down with your torso straight up and glutes and legs flat on the ground.
Place feet flat on the floor and pull up as high as you can, you can press through your feet for assistance.
Pike Push-up
Setup: Get into a push-up position.
Place your hands slightly wider than shoulder width.
Walk your feet in and bend at the hip to make a upside down V-shape.
Pushing your feet forward to keep tension on your shoulders & upper chest bend your arms to lower head towards the ground.
Press through the ground and try to emulate a shoulder press or very high incline.
Keep core tight and back straight.
Body-weight Lateral Raise
Setup: Get into a plank position onto your elbows.
Place your hands slightly wider than shoulder width.
Twist your body while keeping your core tight and use your side delt to twist your body.
Once your torso twists 90 degrees then slowly twist back to the plank position keeping tension on your delt.
You may need to use help from your core as this exercise is difficult.
Body-weight Skull Crusher
Setup: Get into a plank position onto your elbows.
Place your hands slightly wider than shoulder width.
Twist your body while keeping your core tight and use your side delt to twist your body.
Once your torso twists 90 degree then slowly twist back to the plank position keeping tension on your delt.
You may need to use help from your core as this exercise is difficult.
Assisted Single Leg Pistol Squat
Setup: Stand in between 2 structures you can comfortable hold onto.
Raise one leg up and while keeping your core tight and torso straight squat down.
Keep the weight on your mid-foot to heel.
Use the 2 structure as balance and support throughout the entire range of motion.
Sliding Leg Curl
Setup: lay down flat-on your back and place a cloth under your feet.
Keep your hips extended and curl your legs in your body should rise up.
Squeeze your hamstrings and control the weight back down.
Calf Raises with Upper Hold
We all know how to do standing calf raises right?
Like we did with the push-ups, we're going to do the same with the calf raises.
Check out below graphic for the instructions.
No Equipment Workout Plan For Women
We're going to train full body three times a week. So one day training and day after that will be rest day.
On the rest day, you can do some cardio and abs workout, however, I suggest you to do only once a week and focus more on the diet.
Incline Push-up - 3 sets of 10 reps
Push-ups with isometric hold - 2 sets of 10 reps with 3 sec hold at bottom
Inverted Row - 3 sets of 8 reps
Seated Pull Up - 3 sets of 8 reps
Pike Push-ups - 3 sets of 8 reps
Body-weight Lateral Raise - 3 sets of 5 reps
Body-weight skull Crusher - 3 sets of 5 reps
Assisted Single Leg Pistol Squat - 3 sets of 10 reps
Sliding Leg Curl - 3 sets of 10 reps
Calf Raises with Upper Hold - 3 sets of 12 reps
What's NEXT!
Now, you all have what you need to do workout at home without any equipment.You should not have any excuse now as you can do this workout and build some muscles.
For the Diet plan, see this article.
If you've any doubt about this article or anything let me know in the comment section.
