4 CHALLENGING HOME WORKOUTS l Home Workouts for Women

This article was originally written during the Coronavirus period, when many people were suddenly stuck at home. The message still applies today: having a home workout routine matters for the times when life keeps you indoors. With the right exercises, a little equipment, and a good plan, you can still make real progress from home.

You do not need a room full of bulky equipment to get started, but having a few quality tools can make your home training much more effective. Resistance-based training is especially helpful if you want to build lean muscle, improve definition, and increase daily calorie burn. Her Daily Fitactions is built around practical, results-focused routines for women, and this post fits that mission perfectly.

HOME WORKOUT

To get the best results you’ll need home exercise equipment to build quality muscle.  Yes, you can lose weight using little or no equipment but to get lean, defined muscle I highly recommend you purchase resistance equipment that gives your muscles resistance while working through an exercise.  Building strong and lean muscle not only makes you look more tone but helps you burn calories all day long.  You need to make fitness a lifestyle not a quick fix.  Simply eating a 1000 calories and sweating away pounds is temporary.  So, get some home workout equipment and lets start getting fit or more fit!

WORKOUT EQUIPMENT ESSENTIALS FOR HOME

• **Fabric Resistance Bands see on Amazon click here 
• **Slam Ball see on Amazon click here
• **Bosu Balance Trainer see on Amazon click here
• **Exercise Mat see on Amazon click here
• **Dumbbells see on Amazon click here
• ** Agility Ladder see on Amazon click here

AT HOME EXERCISE EQUIPMENT RECOMMENDED 

• Kettle Bell see on Amazon click here
• Battle Rope see on Amazon click here
• Punching Bag see on Amazon click here
• Boxing Gloves see on Amazon click here
• Boxing Speed Hand Wraps save money click here

WORKOUT PLANS FOR WOMEN:

• TURN YOUR HOME INTO A FAT BURNING MACHINE: PUNCH YOUR WAY FIT
• GET HIGH LEVEL FITNESS COACHING AND/OR CUSTOMIZED HOME WORKOUTS <<CLICK HERE

SO, are you ready to get going on your workouts in home?

1. HOME WORKOUT FOR LEGS:

This video will provide the exercises to show you how to workout your legs at home but follow the EXERCISE PLAN FOR WOMEN below the video at your own risk.

YOUR LEG ROUTINE  (SEE VIDEO FOR ALL EXERCISES):

1. SQUATS WITH BAND AND BALL (15 LB OR 15 DUMBBELL)   25 TO 50 REPS
2. IN TO OUT SQUAT WITH BAND AND BALL 10 TO 25 REPS
3. STAR WITH BAND AND BALL (OPTIONAL)  5 TO 20 REPS
4. SKATE WITH BAND AND DUMBBELL (OPTIONAL)  30 SECONDS TO 1 MINUTE
5. STAND UP WITH OR WITHOUT HOLDING DUMBBELL OR BALL 10 TO 30 EACH LEG
6. QUARTER TURNS 10 TO 20 EACH SIDE
7. JUMP INTO OUT 5, PULSING SQUAT 5, JUMPING SQUAT 5, FRONT TO BACK LUNGE 5 EACH SIDE
8. SINGLE LEG BRIDGES (FULL AND PULSE) 10 TO 25 EACH LEG
9. BACK N FORTH 30 SECONDS TO 1 MINUTE
10. JUMP ROPE 1-2 MINUTES

BEGINNERS WALK 10-30 MINUTES, ADVANCED REPEAT 1-3X AND JOG 20-40 MINUTES

2. HIIT WORKOUT AT HOME (FOLLOW ALONG)

below is your at home routine to burn calories and lose weight.  This video will provide the exercises to show you how to workout at home.  This is a HIIT WORKOUT.  Workout with intensity for the entire 15 minutes at your own risk to get the best out of each exercise.

HOME EXERCISE EQUIPMENT NEEDED FOR THIS IN HOME HIIT WORKOUT

• pair 10 lb ankle weights
• pair 2 lb dumbbells
• agility ladder
• fabric resistance bands
• 15 lb slam ball
• intensity.

PERFORM WORKOUT AT HOME AS SEEN ON VIDEO AND REPEAT AT YOUR OWN RISK AND/OR ADD WORKOUT BELOW:

• SQUAT 25 TO 50
• WALL SIT 1 MINUTE
• WALKING LUNGE 2 MINUTES WITH OR WITHOUT DUMBBELLS (5-20 LBS)
• BRIDGES WITH BAND 25 TO 50 WITH OR WITHOUT WEIGHT ON HIPS
• LEAP FROG INTO A SQUAT 20 TO 30 REPS

REPEAT 1-5 X TOP TO BOTTOM

3. WORKOUT FOR ARMS AT HOME

below is your at home workout for arms (arm workout video).  This video will provide the exercises to show you how to workout your arms at home but follow the plan below the video at your own risk

YOUR AT HOME WORKOUT FOR ARMS  (SEE BELOW):

1. Shoulder Press with ball 10 to 20 reps
2. Tricep Extension Overhead 10 to 30 reps
3. Ball Slams 10 to 30 reps
4. Triangle Push Ups 10 to 20 reps, feet or knees

Repeat 3 to 5x,

4. WORKOUT WITH PUNCHING BAG

below is your PUNCHING BAG WORKOUT that you can do right at home using a stand up punching bag that can be purchased on Amazon. Grab some gloves and speed wraps to start punching your way fit.

Simply, follow along with the video to learn how to punch while getting fit.  By the way, check out my new WORKOUT SOLUTION FOR HOME that will help you lose weight, get strong, ultra-fit and tone from head to toe.  Oh yeah, you’ll love these workout too!

CLICK HERE TO CHECK OUT THE ULTIMATE 21-DAY FITNESS BOXER PLAN

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DON’T HAVE A BAG BUT WANT TO LEARN HOW TO PUNCH AND GET FIT?

 A COMPLETE FAT BURNING PLAN FOR WOMEN that you can do at home or anywhere – no gym equipment needed (SEE BELOW)!

LIFT, PUNCH AND BURN OFF FAT  CLICK HERE

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MORE WORKOUTS TO CHECK OUT:

Use these internal links naturally in the content instead of leaving a plain “more workouts” line:

For another lower-body option, link to Best Home Workout For Women To Get Fit And Lean Legs.

For a strong boxing-focused follow-up, link to 3 Best Heavy Bag Workouts l Punching Bag Workouts For Women.

For a beginner-friendly boxing option, link to Best Cardio Boxing Workout for Beginners.