Strength Training for Women: Build Muscle & Burn Fat at Home

By

-

October 31, 2020

STRENGTH TRAINING ( Strength Training Workout For Women)

Strength Training is simply a description of working out using one or various types of training (s) to increase one’s strength over a period of time.

Placing resistance or overloading your muscles during exercises can help increase strength. For strength training for women, this can include bodyweight exercises, push and pull movements, hinging exercises, or plyometric (ballistic) training.

A weight training program for women can focus on a single type of training or combine multiple methods to create a total-body workout.

The most effective weight lifting programs for women—including beginners—use a mix of short-term and long-term goals.

A good program combines:

Weighted exercises: squats, lunges, shoulder press
Bodyweight exercises: push-ups, pull-ups, dips
Plyometrics: long jumps, vertical jumps
HIIT training: boxing, sprints
One-rep max lifts: deadlifts, bench press
Slow-twitch training: longer distance running or walking

These weight workouts for women, including weight lifting for beginners female, help build strength, improve muscle tone, and burn fat efficiently.

HOW MANY DAYS SHOULD WOMEN YOU DO STRENGTH TRAINING?

An effective strength training program for women is designed based on a client’s fitness level, goals, medical history, and lifestyle. For most people, including those doing weight workouts for women or weight lifting for women, training two to four days per week is sufficient, with four days being optimal. This approach also works well for strength training for women over 50, helping improve muscle, strength, and overall fitness safely.

WHAT EXERCISES ARE BEST FOR STRENGTH TRAINING?

Again, there is no single answer to this question as it depends on the client. However, there are certain exercises that for most people trying to increase strength will help.

Body Weight Strength Exercises: push ups, pull ups, air squats, hand stands, high plank, rings.
Weighted Exercises: Squats, Lunges, Shoulder Press, Straight Bar Curls, Close Grip Press.
Power Lifts: Dead lifts, Olympic Lifts, Bench Press, Squat.
Plyometric Training: Jump variations

IS STRENGTH TRAINING GOOD FOR WEIGHT LOSS?

Yes. Strength training doesn’t only increase strength. Strength training program that is designed correctly can add muscle mass which increases a persons lean body mass. Lean body mass increases one’s ability to burn more calories. Hence, the burning more calories than you take in on a daily basis will help with weight loss and maintaining a health weight.

WHAT IS A GOOD EXAMPLE OF AN AT HOME STRENGTH WORKOUT?

Below is a good 20 MINUTE HOME WORKOUT FOR STRENGTH BUILDING.

This Strength Training Workout For Women represents a comprehensive total body workout that can increase ones strength using pull exercises (renegade row), power exercises (single db clean), body weight exercises (squats, push ups), HIIT training (jumps) and even core exercises (bench kick outs).

Try this 20 Minute at home strength training workout video and let us know how it went.

Want Help Creating a Top Level Strength Training Program from a Top American Trainer?

CLICK HERE TO BOOK A FREE CONSULT

ANOTHER STRENGTH TRAINING WORKOUT COMBINING HIIT AND BODY WEIGHT EXERCISES…

FAQs

What is a strength training program for women?
A workout plan using weights, bodyweight, or resistance to build strength and muscle.

How often should women do strength training?
2–4 days per week is ideal, with 4 days being best for most.

Can women over 50 do strength training?
Yes, strength training for women over 50 helps improve muscle, bone health, and overall fitness.

What are the best weight workouts for women?
Squats, lunges, push-ups, pull-ups, and dumbbell exercises.

Is weight lifting good for beginners female?
Yes, a beginner-friendly weight lifting program for women builds strength safely and effectively.

REVIEW: LIFE EXTENSION SUPPLEMENTS

By

root

-

October 24, 2020

0

Do you want to improve your health and immunity?

This may be the most important post for you and your family.

Life Extension Supplements have been a leader in the manufacturing of high level supplementation for wellness. Importantly, they manufacture their vitamins in the USA and hold up each and every supplement to the highest standards with both research and certification.

I have personally used Life Extension immunity supplements for building my immune system since my diagnosis of Lyme disease. As a nutrition expert, I suggest giving their line of immune supplements a try. You need to boost your immunity now more then ever due to the rise of Covid. I personally supplement my diet with the vitamins below:

plus:

30 Minute Leg Shaping At-Home Workout (Boxing Workout Included)

By

root

-

October 24, 2020

0

30 Minute Leg Shaping At-Home Workout (Boxing Workout Included)

Todays At-Home Leg Workout is a 30 Minute Workout including Punching Exercises and Leg Exercises to train like a fighter.

Fighters have strong, lean and defined physiques. This fighters workout combines punching exercises, leg exercises, body weight exercises, HIIT training and cardio exercises that will help shape your legs and burn fat. This home workout if done correctly is both challenging and effective.

Home Workout Equipment Required:

Set of Dumbbells ( heavier the better)
Punching Bag, Boxing Wraps and Punching Bag ( all not required but highly suggested)
Kettle Bell or Single Dumbbell (15-30 lb.)
Bench or Jumping Platform (14″ t0 24″) dependent on fitness level at own risk
Jump Rope (optional)

AT-HOME LEG WORKOUT FOR WOMEN

WANT TO GET HEALTH INTERNALLY TO SHOW EXTERNALLY?

Leg Exercises In This Home Workout:

HIIT Circuit 1 (Warm Up):

Fast Jump Rope or Jumping Jacks with a Fist 2 Minutes
Run Fast High Knee 1 Minute
Punch N Jack Fast 20 Reps

Leg Workout Circuit 2:

Plyo-Jumps on bench or platform 10 Reps
Reverse Lunge With Single Leg Plyo Jump 10 Reps Each Leg
Punch N Jack with Dumbbells 25 Reps
Kettle Bell Swing Heavy 30 Swings
Jump Rope 1 Minute
Explosive Jumps 10 to 20 Reps

Repeat all Exercises 3 Rounds No Rest (at own risk)

Punching Workout Circuit 3:

Jab, Cross (hard) 20 each hand
Push Ups 5
High Plank with Jacks 25 Reps
Knee Tucks 10 Reps
Jab, Cross Duck 1 Minute
Clapping Knee Push Ups 5 Reps
High Plank with Jacks 25 reps
Knee Tucks 10 Reps
Plyo-Jumps on bench or platform 10 Reps
Power Hand, Lead Hook 25 Reps
Jab, Back Hook and Roll 25 Reps
Jumping Squats 25 Reps
Punch N Jack with Dumbbells 25 Reps
Kettle Bell Swing 30 Reps
HIIT EXERCISE: duck and 10 fast punches 1 Minute
Plyo-Jumps on bench or platform 10 Reps

Follow Top to Bottom for all leg exercises and punching exercises.

This At-Home Leg Workout is another example that your home workout doesn’t have to be just a simple squat, lunge and burpee. Try all the workouts on Fitactions.com to get fit for free. Make sure you are on a healthy, well-balanced meal plan that fuels your body to help you get that physique you desire.

Need an advanced home workout plan or even Top Level Online Fitness Help? Click here for your solution

REVIEW: BOOM BOD WEIGHT LOSS SUPPLEMENT

By

root

-

October 20, 2020

0

BOOM BOD WEIGHT LOSS REVIEW:

Losing weight can be difficult. It takes work and discipline. One of the keys to a weight loss journey is to get going. Getting past the hunger pains in the first week or two. Your body gets used to a certain routine and caloric intake. When you deprive your system of these calories, you start to get those hunger pains. That’s why it’s important to eat foods from a whole foods source to get calories as good fuel.

Example:

1 slice of pepperoni pizza can be equivalent to a cup of broccoli, 3 ounces of chicken and some slices of apple. Calories the same but the outcome is completely different. Pizza will leave you feeling bloated, tired and adds no protein to build lean muscle. The small meal of chicken, broccoli and apple keeps you fueled and builds muscle with a good workout program.

However, some of us don’t have the mindset or will to fight through hunger pains. So, what do you do?

Drinks lots of water, eat foods with more fiber and even try a supplement that helps keep hunger pains at bay. That’s why we decided to give BoomBod weight loss packets a try. I wanted to see if I felt a difference. My answer: yes! I definitely didn’t crave my midafternoon snack. This may be helpful in your initial weight loss journey. Anything that makes you get your calories in check is a good thing. Not deprive your body of good nutritious food. Just something that keeps you from craving food all day long until you get used to eating smaller, balanced meals.

Give BoomBod Packets a try.

10 MINUTE HIIT WORKOUT ” HIIT TRAINING FOR HOME”

By

root

-

September 16, 2020

0

HIIT WORKOUTS are all the rage to help burn fat fast in the shortest amount of time. I created the 10 MINUTE HIIT WORKOUT for you to repeat three times with little rest or add to any HOME WORKOUT to burn fat.

WHAT IS HIIT?

High-Intensity Interval Training at home is a workout method using short bursts of maximum effort, mainly with anaerobic exercises. For effective HIIT training at home, you should work at 80%–100% of your max energy and power in each interval. Typical high-intensity training at home sessions range from 30 to 60 seconds, making HIIT training for home both efficient and effective for fat loss and cardiovascular fitness.

Here are 3 High-Intensity Interval Training Exercises FOR HOME WORKOUTS AND OUTSIDE WORKOUTS:

Mountain Climbers: A popular HIIT exercise at home used in boot camps, gym workouts, and home routines. Start in a high plank, lower your hips slightly, and place weight on your arms and the balls of your feet. Drive one foot forward as the other drives back quickly.

Sprinting: One of the best exercises for sprint interval training at home and improving aerobic capacity while burning fat. Not recommended for beginners without proper conditioning. For HIIT for beginners at home, focus on building leg strength, cardio endurance, and warming up your whole body—especially back, hamstrings, quads, calves, Achilles, and feet. Proper technique makes sprinting an effective HIIT exercise.

Sprinting : 50 – 200 yard, 30 to 60 second rest between sprints

3. BOXING: boxing exercises can be done in a fast motion i.e. straight bag punches as fast as possible on a stand up or hanging bag. Boxings’ versatile exercises make this training one of the BEST HIIT WORKOUTS.

YOUR 10 MINUTE HIIT WORKOUT:

HOW TO USE THIS 10 MINUTE HIIT WORKOUT AT HOME?

HIIT WORKOUT AT HOME

Use for your complete home workout by Repeating it 1 to 3 times. In between each 10 minute round perform these exercises below:

Air Squats 50 to 100 reps with weight 10 to 30 reps
Push ups 10 to 50 reps
Bridges 50 to 100 with or without weight
High Plank 30 seconds to 2 minutes
Hanging Leg Lifts (abs) 5 to 25 reps

HIIT WORKOUT FOR CARDIO

Perform the 10 MINUTE CARDIO WORKOUT after you perform a leg workout like this one below:

I Hope you get to try this 10 Minute workout along with the options for your next HOME WORKOUT.

oh yeah, here’s another home workout you can add the 10 minute home workout too > UPPER BODY HOME WORKOUT

Comment and share once you try these HIIT WORKOUTS FOR HOME :).

FAQs

What is HIIT training for home?
Short bursts of high-intensity exercises performed at home to burn fat and improve fitness.
Can seniors do HIIT workouts at home?
Yes, HIIT for seniors can be done with low-impact modifications.
What is a good HIIT exercise at home for beginners?
Moves like mountain climbers or modified bodyweight exercises are perfect for HIIT for beginners at home.
How do I do sprint interval training at home?
Use short, fast sprints with recovery periods, ensuring proper warm-up and technique.
Is HIIT safe for beginners?
Yes, starting with shorter intervals and low-impact exercises helps beginners build strength safely.

Best 10 Minute At Home Workouts l FITACTIONS

By

root

-

September 4, 2020

0

Best 10 Minute At Home Workouts l FITACTIONS

Start Your Fitness Journey With These Best 10 Minute At Home Workouts.

No time or gym to workout? No problem. Now you can tone and burn calories with these 10 Minute Home Workout Routines.

Since Covid, many of us are stuck at home with just a few dumbbells and a small workout area. But now you can stop making time excuses and try quick exercises to lose belly fat while the kids are asleep, food’s in the oven, or you’re between Zoom meetings.

Grab your dumbbells or even your Tonal home gym and start one of these 10-minute at-home workouts for women. Each workout is designed to help you get maximum results fast — whether you want the best exercise to lose belly fat or the best exercise to lose weight overall.

You’ll find an at-home arm workout, back workout, and even a cardio workout to help burn calories and tone up. Ready to pick your favorite exercise for belly fat and get started?

10 MINUTE WORKOUT #1

LETS START WITH THE 10 MINUTE ARM WORKOUT AND 10 MINUTE AB WORKOUT

BEST AB EXERCISE FOR YOUR NEXT AB WORKOUT: BICYCLE

BICYCLE AB: Start in a flexed position, knees bent and feet together. Kick one leg out at the other knee drives up towards your chest. Bring opposite elbow towards midline and opposite knee. Repeat back n forth in quick motion while keeping abs contracted entire time. Breathe in and out while performing this at home ab exercise.

HOW TO PERFORM THIS 10 MINUTE ARM WORKOUT AND 10 MINUTE AB WORKOUT.

Beginners: do not repeat this 10 minute home workout. OPTIONAL: POWER WALK OR JOG 2-5 MILES.

MORE TIME?

Advanced: USE HEAVY WEIGHTS, repeat this 10 minute home workout 3 to 4 more times. After completing each 10 minute session. Sprint 1/4 mile, rest 30 seconds and sprint back. Repeat the 10 Minute workout again. Repeat both the 10 minute workout for home and the sprints. OPTIONAL: POWER WALK OR JOG 2-6 MILES.

ANOTHER HOME WORKOUT OPTION: ADD THIS 20 MINUTE TOTAL BODY WORKOUT

10 MINUTE WORKOUT #2

THE 10 MINUTE BACK WORKOUT AND 10 MINUTE SHOULDER WORKOUT

BEST SHOULDER EXERCISE FOR YOUR NEXT AT HOME SHOULDER WORKOUT: SHOULDER PRESS

SHOULDER PRESS: Make sure elbows are shoulder height and not below shoulder height. Press dumbbells vertically straight up and DON’T BRING TOGETHER ON TOP! This will build your neck. Go up fast and down slow against resistance.

HOW TO PERFORM THIS 10 MINUTE SHOULDER WORKOUT AND 10 MINUTE BACK WORKOUT.

Beginners: do not repeat this 10 minute home workout. OPTIONAL: POWER WALK OR JOG 2-5 MILES.

MORE TIME?

Advanced: USE HEAVY WEIGHTS, repeat this 10 minute home workout 3 to 4 more times. After completing each 10 minute session. Sprint 1/4 mile, rest 30 seconds and sprint back. Repeat the 10 Minute workout again. Repeat both the 10 minute workout for home and the sprints. OPTIONAL: POWER WALK OR JOG 2-6 MILES.

ANOTHER HOME WORKOUT OPTION: ADD THIS 20 MINUTE HIIT WORKOUT

WANT MORE EASY AT HOME WORKOUTS?

Take a look at this EXPERT home workout plan below for women to lose weight, get stronger, super fit and healthy. A complete at home workout plan that includes conditioning workouts, strength training workouts and ab workouts. You’ll look amazing in 21 short days!

FAQs

Can I lose belly fat with 10-minute workouts?
Yes, short and intense workouts can help burn calories and reduce belly fat, especially when paired with a balanced diet and consistency.

Do I need a Tonal home gym for these exercises?
No, you can do all the workouts with just a pair of dumbbells or your body weight. A Tonal home gym is optional for added resistance.

What are the best exercises to lose belly fat at home?
Plank holds, mountain climbers, and dumbbell twists are great exercises to lose belly fat and strengthen your core.

Can beginners follow these workouts?
Absolutely! Each 10-minute workout can be adjusted for beginners by lowering weights or doing slower reps.

How often should I do these 10-minute workouts?
Aim for 4–5 times a week. Regular sessions help you burn fat, build strength, and stay active even with a busy schedule.

INNER THIGH WORKOUT “How to Eliminate Jiggling Thighs”

By

root

-

August 27, 2020

0

INNER THIGH WORKOUT: HOW TO TIGHTEN YOUR INNER THIGHS!

This inner thigh workout at home will help you tighten and tone your thighs fast. Add this to your list of the best inner thigh workouts to get real results.

These inner thigh workouts don’t need a lot of equipment — just a pair of dumbbells, a kettlebell or single dumbbell, a 15 lb slam ball or 20 lb medicine ball, a wide fitness band for legs, and a step or 12–16 inch bench.

Each move in this leg workout is designed to shape and strengthen your thighs while helping you burn calories. Pair it with exercises to lose belly fat or use your Tonal home gym for extra resistance.

If your goal is total body change, this includes the best exercise to lose belly fat, improve strength, and speed up fat burn — making it one of the best routines for anyone searching for exercise for belly fat and lower body toning.

pair of dumbbells
Kettle bell or use a single dumbbell
Slam ball 15 lb or medicine ball 20lb
wide fitness band for legs
step or 12-16 inch stable bench or platform

You’ll see in this LEG WORKOUT that each leg exercise is created to give you tight and shaped legs.

You won’t find another HOME leg workout like this anywhere unless a trainer copies it :)…

PERFORM THIS INNER THIGH WORKOUT WITH BAND AT OWN RISK…

IMPORTANT: READ BELOW VIDEO FOR DIRECTIONS

YOUR HOME WORKOUT FOR WOMEN:

You’ll perform each circuit 4x to 5x before going onto the next circuit.
Beginners should perform each circuit 1-2x.
* Video demonstrates only 3 rounds of each circuit and limited reps.
Refer below for reps if you are advanced. Advanced I recommend the higher number of each exercise

LEG WORKOUT Circuit 1:

Jump Rope 50 to 100 revolutions
Jumping Jacks with band 10 to 25
Jump in to out squat with band 10 to 25

Repeat all 1x (beginner) to 4 x (advanced)

LEG WORKOUT Circuit 2:

Plyo Box Jump holding dbs 10 to 20 each leg
Jump in to out with band and ball 10 to 25
KB or 1 Dumbbell Swing with band 20 to 50

Repeat all 1x (beginner) to 4 x (advanced)

LEG WORKOUT Circuit 3:

Leap frog with ball 10
Leap frog no ball 10 to 20
Plie Squat Pulses 20 to 50
Low Jumping Power Squat 10 to 20

Repeat all 1x (beginner) to 5 x (advanced)

LEG WORKOUT Circuit 4:

Hanging Leg Raises 10 to 15
Reverse Lunge with dumbbells 10 to 15 each leg
Star with ball and band 10 to 20

Repeat all 1x (beginner) to 5 x (advanced)

LEG WORKOUT Circuit 5:

Run High Knee 25 to 50 each leg
Mountain Climbers 25 to 50 each leg
Star Jumps 10 to 20

Repeat all 1x (beginner) to 5 x (advanced) Thanks for trying and watching 🙂

Please let me know how this inner thigh workout went. Comment below and share with someone you know who wants to lose inner thigh fat!

MORE INNER THIGH WORKOUTS:

FAQs

Can I do this inner thigh workout at home?
Yes, it’s made for home workouts with minimal equipment.

Do I need dumbbells for this workout?
You can use dumbbells, a kettlebell, or even just body weight.

Is this inner thigh workout for women or men?
It’s perfect for both women and men.

Can this help me lose belly fat too?
Yes, these exercises burn calories and support fat loss overall.

What’s the best exercise to tone inner thighs?
Sumo squats and side lunges are great for tightening inner thighs.

Best At Home Body Weight Workouts l FITACTIONS

By

root

-

August 16, 2020

0

Best At Home Body Weight Workouts l FITACTIONS

Try these AT HOME BODY WEIGHT WORKOUTS to lose weight, build strength and get fit.

Body-weight workouts are perfect when you’re traveling, stuck at home, or don’t have gym gear. Simple body-weight exercises at home can be sequenced to create the best home body-weight workout that builds strength and burns fat.

These workouts are great for everyone, especially women, using compound moves, isometric holds, and plyometric drills. A body-weight workout at home can be just as effective as the gym — and it’s a complete full body body-weight workout at home.

If you prefer a no equipment home workout, this plan fits perfectly. It’s easy, fast, and gives results with every home workout no equipment session.

**TODAY’S HOME BODY WEIGHT WORKOUT COMBINES:**

BODY WEIGHT LEG EXERCISES
UPPER BODY WEIGHT EXERCISES
BODY WEIGHT CARDIO EXERCISES
BODY WEIGHT PLYOMETRIC EXERCISES

Each body weight exercise compliments the exercise before and after to give you a great BODY WEIGHT WORKOUT CIRCUIT

READY TO START YOUR BODY WEIGHT WORKOUT?

i suggest following along and then repeating the entire workout and/or power walk or jog 3 to 5 miles.

Do You Need ANOTHER Body Weight Workout?

Sometimes you don’t have access to workout equipment and you need Bodyweight Exercises to get a bodyweight workout that works!

So, I’ve designed another BodyWeight Workout for Legs that is created with 7 body weight exercises that you can do anywhere!

Bodyweight workouts combined with weight workouts are a great way to get tone, lose weight and increase your gains at the gym. Hence, gym workouts aren’t the only way to get fit. You can increase your endurance, fitness and cardiovascular healthy by performing circuit training at a higher rate of completing each and every exercise without rest.

The key? Use 2 to 3 bodyweight exercises that target one area to fatigue and actively rest with an exercise that does’t use those muscles (cardio or another body part exercise).

Example of a Body Weight Workout Plan: Target Triceps…

You could pic two bodyweight exercises for the triceps and choose another exercise to rest your triceps.

Tricep Bench (dips) 20 to 30 repetitions followed by Triangle Push Ups (feet or hands) 10 to 20 Repetitions followed by an active rest exercise such as Jump Rope for 1 minute or Sit Ups for 1 minute. You would repeat all the exercises for 3 to 5 rounds before moving onto the next circuit that targets triceps or biceps.

EAT HEALTHY TO LOOK AND FEEL HEALTHY.

CLICK HERE TO START YOUR BLUE APRON FOOD PLAN

HERE IS YOUR BODY WEIGHT FOR LEGS USING ONLY 7 BODY WEIGHT EXERCISES:

Watch video for viewing correct leg exercises. See below video for bodyweight workout plan at own risk!

** NOTE: THIS IS FOR INFORMATION PURPOSES ONLY AND NOT AN INDIVIDUALIZED WORKOUT PLAN **

HOW TO PERFORM THIS HOME WORKOUT ( PERFORM AT OWN RISK!)

BEGINNER LEVEL: PERFORM ONLY ONCE! ADVANCED LEVEL: PERFORM 3 TO 5 ROUNDS

AIR SQUAT 25 TO 50 REPETITIONS
PULSE SQUATS 25 TO 50 REPETITIONS
IN TO OUT SQUAT JUMPS 25 TO 50 REPETITIONS
JUMP ROPE 1 MINUTE
LUNGE PULSES 25 TO 50 REPETITIONS EACH LEG
SKATE 25 TO 50 PUSHES EACH LEG
MOUNTAIN CLIMBERS 1 MIN
BRIDGES 25 TO 50 REPETITIONS
STAND UPS 25 TO 50 REPETITIONS PER LEG
SIT UPS WITH TWIST OR BICYCLE 1 MIN

GOOD JOB! ADVANCED WILL REPEAT EXERCISES 1 TO 10 FOR ANOTHER 3 TO 5 ROUNDS!

HERE ARE SOME OF THE BEST BODY WEIGHT EXERCISES FOR LEGS:

AIR SQUATS: start with heels hip distance apart, toes slightly pointed out. As you start to squat, drive your hips back and shoulders forward. Drop down till bum is at knee level or slightly lower and then stand up tall while driving tips forward to repeat. Make sure heels never come off the ground and your pressure is driving through the heels!

BODY WEIGHT EXERCISE, BODY WEIGHT WORKOUT, AIR SQUATS

BODY WEIGHT WORKOUT, AT HOME BODY WEIGHT EXERCISE, SQUAT

PLIE SQUAT PULSES: start with feet wider than hip distance and turn toes out to place yourself in a plie’ position. Now squat down with shoulders up and back posture tall. Drive all weight down towards floor and squat till 3/4 down to knee height, Stand up 2-3 inches and stop. Now repeat squat 25 to 50 reps placing all emphasis on your inner thighs and heels. Place palms of hands on top of thighs to place pressure for more resistance.

BODYWEIGHT EXERCISE, BODY WEIGHT WORKOUT

AT HOME BODY WEIGHT WORKOUT, AT HOME BODY WEIGHT EXERCISE

Hope this body weight workout for legs helps you get fit! Please comment once you’ve tried it at own risk and thanks in advance for sharing with your friends!

MORE HOME WORKOUTS AND BODY WEIGHT WORKOUTS FOR HOME:

BODY WEIGHT WORKOUTS:

FAQs

Can I do body-weight workouts at home?
Yes, these workouts are designed for home use with no equipment needed.

Is a body-weight workout good for beginners?
Absolutely! You can adjust reps and sets to fit your level.

Can I build muscle with body-weight exercises?
Yes, using compound and isometric moves builds strength and tone.

How long should a full body body-weight workout be?
A 20–30 minute session is enough for great results.

What if I have no equipment?
No problem — this is a no equipment home workout that works your whole body.

3 Best Fat Burning Heavy Punching Bag Workouts For Women l HOME WORKOUTS

By

root

-

July 12, 2020

0

SUBSCRIBER ASK ” CAN YOU SHOW ME PUNCHING BAG WORKOUTS FOR WEIGHT LOSS?”

Well, Here You Go. This Post will show you home workouts using a punching bag for weight loss.

This 30-minute boxing heavy bag workout is one of the best routines for beginners. Stay consistent and enjoy real results with this heavy punching bag workout designed to boost strength and endurance.

Use proper form and boxing stance while practicing combinations for each 3-minute round. This punching bag workout for fat loss will help you burn calories with heavy bag drills and improve overall conditioning.

Whether you’re into heavy bag training, cardio heavy bag workout, or want complete heavy bag fitness training, this session gives you power, speed, and fat-burning results in one workout.

PUNCHING BAG WORKOUT #1

HOW TO PUNCH A PUNCHING BAG?

Great. You’re in the right place. This heavy bag workout demonstration video below is going to teach you HOW TO PUNCH a PUNCHING BAG for your next heavy bag workout. Learning how to punch takes time and effort. Please don’t expect to start out of the gate looking like a pro-boxer with the correct form which includes foot work, leverage, speed, accuracy and power. Boxing is a discipline. You must practice all the punches we demonstrate on the boxing video to get the most out of any heavy bag workout. Learn how to punch the right way!

By the way, did you know that you don’t a gym to workout with a punching bag and get into amazing shape? You can lift, punch and burn calories right at home with this new program that teaches you step-by-step all you’ll need to get into fighting shape 🙂 PUNCH YOUR WAY FIT HERE

BOXING STANCE:

Make sure you’re always in good position when punching. The basic boxing stance starts with one lead foot forward and the other foot back. Never stand in a square stance which means your hips, feet and body are facing forward towards an opponent. A square stance allows your opponent to punch you more easily and prevents you from punching correctly.

You should always be able to move with agility and slip out of an opponents attack. Keeping one foot forward and one foot back gives you the ability to weave, slip and duck out of the way. Your feet should always be under your hips and feet slightly turned at approximately 45 degrees. Stay on the balls of your feet but never place all pressure on balls of feet. Sit back with heels slightly off the ground. This allows you to ” SIT BACK ON YOUR PUNCHES”. This make a big difference when learning HOW TO PUNCH HARDER!

You drive your weight off your back ball of foot, sit back and pivot your back heel hard which then allows everything to flow from your heel to punch (think of heel, knee,hip, shoulder then arm is last to deliver the punch).

EASIEST WAY TO GET INTO A GOOD BOXING STANCE:

Getting into a good boxing stance can be affected by your strong hand. A south paw boxer: is a fighter with the right foot forward and the left foot back. An orthodox fighting stance has the right foot back and the left foot forward. Hence, the back hand would usually be the power hand.

Some fighters switch between both stances depending on the opponent or their boxing style. I suggest you stay in your best stance when learning. An easy way to get into a boxing stance is too start with your feet hip distance apart. Step your power hand foot straight back. Turn your back foot 45 degrees and slightly turn your front foot. Now both feet should be turned away from your front shoulder.

Your weight should be even on both hips and feet. Now you should be able to bounce and move freely forward to back and side to side. Arm position:Reach your arms straight over head and now bring your elbows straight down to your sides and keep your gloves in front of your face. You should keep loose to throw punches but guarded with elbows into your side to protect your ribs.

BOXING FOOT WORK:

Now that you’re in your boxing stance. It is time to move. Moving Forward and Backward for Boxing Workouts: Make foot work simple. Move forward starting with your front foot. Move backward starting with your back foot. If you move an inch forward with your forward foot. Move your back foot forward an inch to follow. If you move backward by moving your back foot first an inch. Follow your front foot back next an inch.

Moving Side to Side for Boxing Workouts: Move right by moving your right foot first then follow your left foot the same distance. Always keep your stance when you move.

Open Leg Shuffle (square stance, feet hip distance apart, balls of feet, elbows in: This teaches you how to move in a circular motion while keeping light on your feet, keep on the balls of your feet, moving right and left, moving left to right, keeping your elbows in and hands up at all times. Move in a large circle. Start by stepping right 2-3 inches and then your left foot 2-3 inches. Move 360 degrees right to left. Stop at the starting point. Shuffle your feet 4-6x then go towards the left. Circle right to left and left to right for 3-6 minutes. Rest 1 minute then repeat.

PUNCHING BAG WORKOUT #2 ( HOW TO PUNCH A PUNCHING BAG)

NOTE: THIS VIDEO WAS CREATED FOR WOMEN TO LEARN HOW TO GET THE MOST OUT OF THEIR BOXING WORKOUTS I.E. FOR FITNESS BOXERS.

6 PUNCHING EXERCISES FOR YOUR HOME WORKOUT USING A PUNCHING BAG

JAB: start in your boxing stance. Snap not throw your front hand out straight while turning over your front hand so your front knuckles are exposed to hit the target. Your thumb should be turned slightly down when hitting your target. Make sure to snap your jab out fast and return it straight back fast to your chin. Always keep your back hand up the entire time on your face when throwing the jab. Never let the power hand drop when throwing your front hand which is a common mistake for boxing beginners. Throw your shoulder and your leading hip into the punch but DO NOT pivot your front foot. You can step out with your front foot towards your opponent if your opponent is further away. Step back at the same time as returning your jab back to your face.
Power Hand (CROSS): This punch is thrown with your back hand and is initiated from the ground up. Hand stays on your face and elbow into your side until you first pivot your back heel then your hip then your back shoulder and finally your elbow releases from your side and the back hand snaps out so your front 2 knuckles strike the target. This punch is usually the knockout punch and can be thrown to your opponents head of midsection. Level change when throwing it to the midsection. Don’t use muscle. Develop technique to learn how to punch hard.
Lead Hook: in your stance the lead hook (front hand) is thrown when you pivot your lead foot then lead knee then lead hip then lead shoulder and finally your lead elbow rises up and you throw your lead hand with your palm facing down or your lead hand thumb facing up in a semi-circular pathway.This hand position is of preference. Sit slightly back to your back foot and place less pressure on your front foot when hooking to your opponents head. Lean forward when throwing a lead hook to the opponents body. Again, level change when throwing body shots.
Back Hook: Same as your lead hook. Start by pivoting off your back foot, sitting back and pivot your knee then back hip then back shoulder and allow your back arm to release and throw your back fist in a semi-circular pathway so your thumb is always up and your elbow is directly behind the hand.
Lead Upper Cut: Turn your front hand over in a corkscrew manner as you drive your entire front side up with the punch starting by snapping your hand up under the opponents chin while driving the front heel off the ground and snapping your front knee and hip up with force. This punch is best to be practiced on an upper cut heavy bag when performing your next punching bag workout.
Back Upper Cut: Snap your back upper cut off your face. Don’t drop your hand down to hip and then up to the opponents chin unless your far away from an opponent or the situation calls for this. Start by pivoting your back heel up while driving force off your back knee then hip then shoulder then fist. Sitting back allows your to punch harder with a back upper cut.

HOME WORKOUT PLANS TO GET ULTRA FIT:

BEFORE YOU START YOUR NEXT WORKOUT, WATCH THIS BELOW:

YES! SHOW ME HOW TO KNOCK OFF FAT AT HOME

MORE PUNCHING BAG WORKOUTS TO LEARN HOW TO PUNCH

PUNCHING BAG WORKOUT #3

Have you started hitting a heavy bag at a local gym for HEAVY BAG WORKOUTS?

This 15 MINUTE PUNCHING BAG WORKOUT FOR BEGINNERS will help you learn basic boxing skills while helping you get fit for your HOME WORKOUT!

15 minute Home Workouts are great workout circuits to get into amazing shape. You perform the 15 minute workout with all you got as if it’s a HIIT WORKOUT (HIGH INTENSITY INTERVAL TRAINING).

Rest 2-3 minutes then perform again or go onto the next 15 minute Home Workout Routine.

Make sure to purchase a stand up punching bag or hanging heavy bag BEFORE STARTING THIS HEAVY BAG WORKOUT to get the most out of your home boxing routine. Punching a heavy bag adds resistance and will help you get leaner and fitter over time. Plus, punching a bag is a lot more fun then simply performing cardio boxing workouts that require kicking or punching in the air.

Step 1: Perform This Entire Boxing Workout Video as seen above.

Step 2: Jump Rope 3 Minutes

Step 3: Perform 5 Burpees, 10 Jumping Jacks, 5 Jumping Squat, 5 Push Ups and 5 Sit Ups. Repeat all FOR 5 minutes no rest BEFORE GOING TO STEP 4

Step 4: Jog 1 mile Step 5:

Repeat entire Boxing Workout Video

Please comment below if you have any questions or tried this workout as written above.

Related Blog Posts:

FAQs

Can beginners do this heavy bag workout?
Yes, this 30-minute workout is great for beginners and easy to follow.

Does a heavy bag workout burn fat?
Yes, it’s a full-body punching bag workout for fat loss that burns calories fast.

Is this a good cardio workout?
Absolutely! It’s a high-intensity cardio heavy bag workout that improves stamina.

How long should I train on the heavy bag?
Start with 3-minute rounds and build up as your heavy bag fitness training improves.

. Do I need boxing experience?
No, just learn basic punches and stance to enjoy effective heavy bag training.

” Good Bye Flabby Arms!” 3 Best Arm Workouts For Women

By

root

-

July 7, 2020

0

Good Bye Flabby Arms!” 3 Best Arm Workouts For Women

This post will reveal THE 3 BEST ARM WORKOUTS FOR WOMEN to get tone arms fast!

WANT SEXY ARMS? These 3 at-home arm workouts are your solution!

I challenge you to try these best arm workouts for women and see how they compare to other home routines online. These arm exercises for women are designed for maximum results.

Are you ready to take on these 3 upper body workouts for women with dumbbells?

Grab your dumbbells, fitness ball, mat, and determination to complete arm workout #1. This toned arms workout includes arm toning exercises that build muscle, burn fat, and strengthen your arms. Perfect as arm workouts at home for women, these routines are some of the best arm workouts for women you can do anywhere.

ARM WORKOUT #1

THE 16 BEST ARM EXERCISES TO GET TONE ARMS FAST:

HAMMER CURLS: FEET TOGETHER, ELBOWS IN TIGHT, DRIVE DUMBBELL VERTICALLY UP TO SHOULDER AND RETURN SLOWLY.
REGULAR CURLS: FEET HIP-DISTANCE APART, CURL DUMBBELLS HORIZONTALLY UP INTO SHOULDER AND RETURN SLOWLY.
ONE ARM ROW: HAND ON SUPPORT. FEET STAGGERED OR HIP DISTANCE APART. PULL DUMBBELL UP INTO SIDE AND HOLD FOR 2 SECONDS.
FLAT CHEST PRESS ON BALL OR BENCH: FEET CROSSED WITH KNEES BENT. PRESS DUMBBELLS HORIZONTALLY UP FROM CHEST AND RETURN SLOWLY.
FLAT CHEST FLIES WITH DUMBBELLS: LAY ON BALL OR BENCH, BEND ELBOWS AND LOCK THEM IN POSITION, FLY LIKE HUGGING A TREE AND REPEAT.
INCLINE CHEST PRESS ON BALL: DROP HIPS SO BACK IS 45 DEGREES. PRESS DUMBBELLS UP STRAIGHT, NOT TOGETHER. HOLD ON TOP AND RETURN SLOWLY.
PUSH UPS: KNEES OR ON FEET. HANDS BY SIDE OR OUTSIDE OF SHOULDERS. SLOWLY BRING CHEST TO GROUND AND PRESS STRAIGHT UP UNTIL ARMS LOCK OUT.
TRICEP BENCH DIPS: LEGS BENT, BACK SLIDES UP AND DOWN EDGE OF BENCH AS YOU PRESS OFF PALMS TO BEND AND EXTEND ARMS FOR BACK OF ARMS.
TRICEP PRESS ON BALL: MAKE FIST AND PLACE FOREARMS ON BALL, PRESS OFF FIST AND FOREARMS TO EXTEND ARMS, REPEAT
BURPEES: FEET WIDE, SQUAT, PLACE PALMS OF HANDS ON FLOOR, KICK LEGS BACK AND LAY ON FLOOR, PRESS OF HANDS HARD TO JUMP BACK UP USING ARMS.
WALK DOWNS TO PUSH UPS: FEET WIDE, WALK DOWN ON PALMS OF HAND, DO PUSH UP AND PRESS OFF PALMS TO WALK BACK UP TO STANDING POSITION TO START.
NARROW HEAVY CURLS: HOLDING WEIGHTS AT 70% MAX, PERFORM 5 CURLS DRIVING THEM UP TO YOUR SHOULDER IN HORIZONTAL POSITION.
NARROW SHOULDER PRESS ON KNEES: KNEEL, PRESS DUMBBELLS STRAIGHT UP OVER SHOULDER
RENEGADE ROW: PUSH UP POSITION, FEET WIDE AND HANDS ON DUMBBELLS IN VERTICAL POSITION, ROW ONE DUMBBELL UP AT A TIME FOR YOUR BACK.
CONCENTRATION CURLS: SITTING PLACE ONE ARM ON LEG AND STABILIZE WITH OTHER HAND. CURL DUMBBELL UP TOWARDS THE BICEP TO CONCENTRATE ON BICEP. GO DOWN SLOW.
BENT OVER RAISES: LEAN OVER USING LIGHT WEIGHTS, BRING DUMBBELLS OUT AND UP TO WORK YOUR UPPER ARM AND BACK MUSCLES.

ARM WORKOUT #2

**How to GET RID OF FLABBY ARMS WITH DUMBBELLS AT HOME:**

Perform all exercises of Arm Workout at Home Circuit 1 from top to bottom then repeat the entire circuit 3-5x based upon your fitness level. Each arm exercise will have the amount of suggested repetitions and/or weight to use based upon your fitness level.

Note: the first number is for beginners and the second number is for advanced.

I.E. 10 reps / 20 reps beginners will perform 10 reps and advanced will perform 20 reps for that given arm exercise.

I.E. 10 lbs / 20 lbs. beginner will perform the arm exercise with 10 lbs and advanced fitness level will perform the same exercise with 20 lbs.

After performing circuit 1 ( all exercises) 3- 5 x, you’ll then move to Arm Workout at Home Circuit 2. Perform exactly as circuit 1 for 3-5x then perform Circuit 3, 3-5x.

How To Make this ARM WORKOUT more Challenging:

Use heavier weights
In between Each Circuit, Perform intense Cardio Circuits for 10-15 minutes. Every 1 to 2 minutes increase intensity of the cardio exercise (running, sprinting, jump rope, boxing, etc) for 15-45 seconds.
In between Each Exercise, Perform 25- 50 Jumping Jacks

HERE IS YOUR HOME WORKOUT PLAN AND WORKOUT VIDEO FOR HOME

See Workout Video for exercises, Follow Workout Plan Below

Arm Workout Circuit 1

Regular Curls 10 reps 5-8 lbs / 10 – 20 lbs
Hammer Curls 10 reps 5-8 lbs / 10 – 20 lbs
V- Curls 10 reps 5-8 lbs / 10 – 20 lbs
Overhead Tricep Extension 10 0r till failure (heavier) 8 – 20 lbs
Overhead Tricep Extension Ball 15 lb slam ball 10-30 reps

Repeat all above, 3-5 x

Arm Workout Circuit 2

Ball Slam 15lb 30 seconds to 1 minute
Tricep Push Ups (feet or knees) 5 to failure
Heavy Curls 90% max 3 – 5 reps followed by FAST band curls red or blue color till failure
Low to High Plank 5 – 15 Each arm

Repeat all above, 3 – 5x

Arm Workout Circuit 3

Superwomen 🙂 3-10 each side
Tricep bench (variations: 1 leg up or place heavy weight on thighs) 10 to 30 reps
Windshield Wiper 30 seconds to 1 minute
Mountain Climber 30 seconds to 1 minute
Plank Jumping Jacks 30 seconds to 1 minute

Repeat all above, 3 – 5x

ARM EXERCISE – HAMMER CURLS (make sure feet together and drive dumbbell directly up to shoulder)

ARM EXERCISE – TRIANGLE PUSH UPS

ARM EXERCISE – TRICEP BENCH: NEVER PUT LEGS STRAIGHT OUT IN FRONT OF YOU, BAD FOR SHOULDER.

WANT MORE AT HOME ARM WORKOUTS?

ARM WORKOUT #3

READY TO TRY THIS ARM WORKOUT WOMEN LOVE? Getting the Ultimate Arm Workout at home is not hard with just a few pieces of equipment and an advanced arm workout women will love. Yes, you don’t need gym equipment to get the best arm workout women to want for amazing tone, defined, and strong arms.

However, you do need an advanced arm workout routine that will give you amazing results. Simply, performing burpees, curls, mountain climbers, and pushups seen in every copy cat trainers arsenal is not a good arm workout routine for home. Try my arm dumbbell workout for home below and compare to every arm workout program on the internet and see why my advanced workout is at a higher level of fitness training.

This isn’t to brag but just show you the difference between training and simply throwing arm exercises together for the heck of it like 99% of trainers in fitness today. The biggest difference between expert and amateur training is not just the exercises. Anyone can copy exercises they see on Instagram etc..

The difference is how an elite trainer puts together a program based upon the exercise sequence, reps, weight and most importantly the clients objectives and limitations.

So, what home exercise equipment will you need for your arm workout with weights?

Arm workout with dumbbells ranging from 5 to 20 lbs
15-20 lb slam ball
flat bench

*Make sure you use dumbbells that will challenge you. I suggest having a pair of 8, 12, 15 and even 20 lbs. if possible.

ARM EXERCISES YOU’LL PERFORM WITH THIS ARM WORKOUT WITH DUMBBELLS:

DUMBBELL ARM WORKOUT: BICEP EXERCISES FOR WOMEN

BICEP EXERCISE 1: HAMMER CURLS: keep feet together, hold dumbbell vertical by side, elbows and arm tight to side. Contract bicep and pull the dumbbell up directly to shoulder. Lower slowly to resist the weight of dumbbell and repeat. Perform alternate or together. Together may strain neck.

BICEP EXERCISE 2: V-CURL: keep feet shoulder width, hold dumbbells vertical, keep elbows by side, angle dumbbells toward shoulder, contract bicep and drive dumbbell towards same shoulder at same time or one of time to represent the letter V.

BICEP EXERCISE 2: Squat 1/2 regular curls: keep feet shoulder weight apart, squat slightly, keep horizontal dumbbells directly in front of you with elbows into your belly (don’t let elbows come off ), contract bicep and go up only 1/2 way with hard squeeze of bicep at mid point, lower.Lower slowly to resist the weight of dumbbell.

DUMBBELL ARM WORKOUT: TRICEP EXERCISES FOR WOMEN

TRICEP EXERCISE 1:PUSH BACKS: get in stagger stance or feet hip distance apart and lean slightly forward. Hold dumbbells horizontal, push back dumbbells same time with straight locked arms. Hold dumbbell back at furthest distance 2 seconds contracting triceps.

TRICEP EXERCISE 2: Overhead Tricep Extension with slam ball: hold ball on side and stand up straight or slight bend in knees to protect lower back. Keep elbows in and angled up towards ceiling. Bend forearms toward back of head with ball while keeping arms in place (elbows pointing to ceiling). Extend and contract triceps and repeat.

TRICEP EXERCISE 3: SLAM BALL: hold ball over head, bend elbows so ball goes to back of neck, swing ball up and then forward while hinging at hips and squatting all at the same time. Slam ball as is you are sledge hammering the ground with the ball.

TRICEP EXERCISE 4: Tricep Bench: sit on bench, place hands under hips, bring bum off bench and hold yourself up with palms of hands, keep bum touching bench slightly and keep elbows tucked in tight! Slowly lower yourself with bent arms keeping feet planted in bent 90 degree position or keep one leg up at a time. Drive back up and squeeze tricep on top and lower with resistance.

TRICEP EXERCISE 5: Tricep Kickbacks: staggered stance or feet hip distance apart even with one hand on bench, bring elbow by side then extend while keeping dumbbell vertical. Option: 1 full contraction plus pulse on top. One full contraction plus pulse equals 1 rep.

TRICEP EXERCISE 6: Tricep Push ups: keep fingers and hands in open triangle figure. Knees or feet perform triangle push ups to chest and face. Lower Slow and press up hard contracting triceps on top.

YOUR ARM WORKOUT WOMEN VIDEO

HOW TO PERFORM THIS WORKOUT TO GET SEXY ARMS FAST:

Beginners / Advanced Reps example: 10 / 20 beginner performs 10 reps, advanced performs 20 reps

ARM WORKOUT CIRCUIT 1:

REPEAT ALL AS DIRECTED BEFORE MOVING TO CIRCUIT 2

HAMMER CURLS 5 / 10
V-CURLS 5 / 10
SITTING CURLS 1/2 REPS 5 / 10
TRICEP PUSH BACKS 10 / 20
TRICEP EXTENSION BALL (15 LB) 5 / 10-20
SLAM BALL SLAMS 10 / 20

BEGINNER REPEAT ALL EXERCISES 1-3 X, ADVANCED 5-8X

ARM WORKOUT CIRCUIT 2

TRICEP BENCH 10 / 20
PUNCHING WITH 1LB DUMBBELLS 30 SEC / 1 MIN
TRICEP KICKBACKS 5 / 10 WITH PULSE
TRICEP PUSH UPS 2-3 to chest and face / till failure chest and face
JUMP ROPE 2- 3 MINUTES

BEGINNER REPEAT ALL EXERCISES 1X , ADVANCED 3-5X

MORE TOP TRAINERS ARM EXERCISES AND TIPS TO GET TONE ARMS AT HOME:

Want another Arm workout Women? Try these

FAQs

Can beginners do these arm workouts at home?
Yes, these arm workouts at home for women are adjustable for all levels.

What equipment do I need?
Just dumbbells, a fitness ball, and a mat to get started.

Will these exercises help tone my arms?
Yes, these arm toning exercises are designed for a toned arms workout.

How often should I do these upper body workouts for women?
2–4 times per week is ideal for strength and fat loss.

Do these workouts also build overall upper body strength?
Absolutely! They target arms, shoulders, and chest for a complete upper body workout for women.