6 Strength Training Workout For Women

6 Strength Training Workout For Women

This strength training workout is designed to help you build more muscles, get stronger and burn more fat. Each move works multiple muscle groups, so you’ll burn a ton of calories while you workout and rev your metabolism into high gear for 24 to 48 hours afterward. Try these exercises and see the results in no time.

Strength Training Workout #1: Back Row 

back row

Sets: 2

Reps: 10 for each side

Tie an exercise band to something sturdy at shoulder height. Grasp the band in your right hand and get into lunge position with left foot forward, until arm is straight and band is taut. Pull the band while rotating your body 180 degrees, until both feet are facing forward and your right hand is at chest-height, touching your shoulder. Do 10 reps on each side.

Exercises #2: Deep Step-Ups

deep-step-up strength training workout

Sets: 2

Reps: 8-12

Grab a pair of dumbbells and stand on a 16- to 20-inch step. Take a giant step back with your right foot and drop your right knee until it’s a few inches from the floor and the left knee is bent at about a 90 degree angle. Squeeze your glutes to push your body up, then slowly return to start position. Do 8 to 12 reps on each leg.

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Exercises #3: Split-stance alternate row


Sets: 2

Reps: 10

Loop an exercise band around something sturdy and stand, facing the band and holding an end in each hand. Position feet shoulder-width apart and squat slightly. Contract your abs as you row your right arm back until your elbow passes your torso. Repeat with the other arm. That’s one rep. Do 2 sets of 10 reps.

Exercises #4: Weighted One-Leg Squat

weighted-one-leg-squat strength training workout

Sets: 2

Reps: 10-12

Grab a pair of 8- to 10-pound dumbbells with feet hip-width apart. Raise your left leg so you’re standing on your right. Squat down until your right thigh is parallel to the floor. Push back up to the starting position. That’s one rep. Do two sets of eight to twelve reps per leg. Too hard? Ditch the weight and place your hands on your hips instead.

Exercises #5: Pushup to One-Leg Lift


Sets: 2

Reps: 30 to 90 seconds

Place a mat about 2 feet from an exercise bench or the bottom of a staircase. Kneel on the mat and position your palms slightly wider than your shoulders on the bench. Straighten your arms and legs so you’re in a plank position. Brace your abs and push up onto your toes. Do a slow pushup while lifting your right leg. Repeat the pushup raising your left leg. Continue alternating sides for 30 to 90 seconds.

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Exercises #6: Crescent


Sets: 2

Reps: 10-12 on each side

Secure an exercise band at chest-height and hold it taut with both hands. Position your body so you’re at a 90-degree angle from the band, feet shoulder-width apart. With arms straight, simultaneously pull the band across your body and rotate your torso to the left. Go as far as you can without moving your feet. Return to start. That’s one rep. Do 2 sets of 10 reps on each side.

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