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Last Updated on December 15, 2020

The Remarkable Benefits of Strength Training for Women

The Remarkable Benefits of Strength Training for Women

Are you curious about lifting weights but not sure why you should get started?

You’re in the right place!

I’ll be revealing the mind and body benefits of lifting weights and tell you why it will literally transform your life.

Discover the secret of strength training for women, and why you should start today.

8 Benefits of Strength Training

Let’s dive right into the remarkable benefits of strength training for women:

You’ll Boost Your Social Capital

We all could use more friends! Although, many times our insecurity about our bodies and our appearances can prevent us from presenting our best selves in the world.

This lack of confidence we have about our identity can be enough to stop us from seeking new relationships both offline and online.

Lifting weights can and will positively change how you feel about yourself. You will experience a boost of self-confidence in many areas of your life such as your in career, in your personal relationships, and especially the relationship you have with yourself.

Confident people are linked with higher incomes, more friends, and–if you’re single–with having more desirable characteristics as a potential mate.

Increased self-confidence creates more opportunities to strengthen current relationships and attract additional relationships because you were assertive enough to seek them out.

New friends and contacts lead to richer life experiences and expanded opportunities in all areas of your life.

Weight training helps you put yourself out there more often and gives you the self-confidence to believe that people will value what you have to offer.

You’ll Love the Way You Look

If you’ve ever seen the before and after images on your Instagram or Facebook feed, then you know fitness inspiration pictures are all the rage these days.

The most interesting before and after photos are the ones where women weigh the same in both pictures but look totally different. Not only are they leaner, trimmer, and more toned but their weight hasn’t changed!

How is this possible?

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I have two words for you: lifting weights. It’s unfortunate that the #1 go-to method for women who want to lose weight is to do cardio in excess, especially when the scale has stopped moving and they have stopped seeing results.

Cardio and a proper diet will definitely help you to lose weight, but without a lifting routine you will lose muscle mass at the same time. This is why when most people stray off of stricter diets the weight just comes straight back.

Your baseline metabolism is determined by the amount of muscle you have.

When you have less muscle, due to repeated dieting and cardio, then your body cannot handle the extra calories consumed when you get off the diet. This results in fat storage and weight gain and a serious bust to your self esteem.

If you added strength training into your routine, you wouldn’t encounter the same problem because you’ve increased your overall metabolism through building muscle while simultaneously lowering your bodyfat. Not only will you have more muscle than when you first started, but you’ll notice when looking in the mirror that you also have more tone, shape, and firmness overall.

Strength training is the reason why women look leaner after their transformations but still weigh the same. A leaner, stronger body is the end result of lifting weights regularly.

You Can Focus on Becoming More

When it comes to being healthy we’re obsessed with the number on the scale and it dictates how we feel the rest of the day.

We become very conscious about our eating and picky about what we eat. We start classifying our foods as ‘bad’ versus ‘good’ which starts an unhealthy relationship with food. On top of this, the media conditions us that we must look a certain way and meet specific cultural body standards.

With weight training we ignore the scale.

Instead we focus on how much we can lift today, the number on the weights (rather than the scale) and set our sights on lifting more than we did last week.

Unknowingly we start becoming role models for women at the gym and other women in our lives by focusing on what really matters in our fitness journey: our health and our strength, not the number on the scale.

You’ll Experience Self-Love!

Lifting weights will positively change your identity of who you are in many ways.

When you didn’t see the scale change as fast as you would you like, you may have embraced the idea that you have a slow metabolism.

Perhaps you are the person who had every legitimate excuse under the sun on why you didn’t exercise today–with lack of time being the primary excuse. You felt that other people who are in shape just have more willpower than you do and possibly just blessed with good genetics.

But when you start lifting weights, how you describe who you are will start to shift.

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You become the person who says “I am someone who takes care of myself and I make sure to get my workouts in.” The idea that you should exercise everyday becomes I must exercise everyday.

You start identifying and implementing healthier habits such as eating more vegetables, getting 8 hours of sleep, and monitoring your stress levels.

You start walking down the street with a more confident posture. You feel more in control and carry yourself with more competence in every situation.

Ultimately, strength training will cause you to start holding yourself to higher standards. It will raise the bar in all areas of your life so that you become a better version of yourself.

You’ll Challenge Your Self-Imposed Limitations

One of the most gratifying outcomes from lifting weights is seeing how strong and capable you are. You may have not have tested yourself, or even thought it was possible to lift that much weight, but you are capable of so much more than you give yourself credit for.

When you are strength training the challenge is between you and yourself.

How much effort did you bring to the gym floor last week, and how much are going to bring to the floor today?

Progress becomes very clear with strength training. It’s either a “yes” or a “no” on whether you lifted more this week than you did last week and whether you brought 100% of your effort.

You become surprised and pleased by how much you can lift when it’s something you really want.

We all need to get out of our way and break the self-imposed limitations we have for ourselves. You will become stronger and feel more empowered when you lift.

You’ll Build a Stronger You

Weight training builds stronger muscles and bones.

As females, we have a hormone called estrogen, which plays an important role in helping you maintain your bone density.

Starting at age 35 our bone mass starts decreasing, which leads to an increased risk of developing osteoporosis; this can go undetected until a bone fracture happens.

After menopause, bone loss starts to accelerate increasing the risk of weakened and brittle bones. During the first five to ten years of menopause women can lose up to 25 to 30% of bone density. [1]

If you’re in your early 20s to 30s, then regular weight lifting means you can help maintain your bone density after menopause.

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It’s much easier to maintain your current bone density than it is to build it once you’ve stopped producing estrogen, but it’s never too late to start.

Activities that include weight-bearing exercises are important for both bone health maintenance and improvement.

Although it is important to remain active throughout your life resistance training has a greater positive effect on bone density than other types of exercise. [2].

Having strong, dense bones to get you through your golden years is important for long-term health.

Stronger bones lowers your chance of having fractures, which means that you will be able to stay out of the nursing home or assisted living centers for as long as possible when you’re retired.

You’ll Grow Old Gracefully

Not only does weight lifting build stronger bones, but it helps you to grow old gracefully and live on your terms for as long as possible.

Growing old is an inevitable part of life, but we can choose whether we allow life to take its toll on us, or whether we will grow stronger physically and mentally each year.

Interested in anti-aging?

Of course you are. Strength training is one of the many ways to achieve this.

This type of exercise can transforms you into a younger looking person. It will preserve and build muscles that help your posture so you remain upright, dominate life’s tasks, and make everyday easier for yourself.

The harder you work inside the gym, the easier your life will be outside of it.

Having healthy muscles gives you the ability to get up and down the stairs with ease. You are able to pick things up without hurting your back, and get up easily if you fall. If you need to pack up and move houses it’s not a problem because you have the strength and ability to do it.

Well-known palliative care nurse and author Bronnie Ware wrote several books analyzing the top regrets of dying patients. She concluded that “health brings a freedom very few realize, until they no longer have it.”

Lifting weights will give you the strength and ability to take care of yourself for decades to come.

When you have this freedom of health, you instantly have a better quality of life.

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You Can Have Your Cake and Eat It Too

This is by far the best benefit of strength training.

Eating is one of the many pleasures of life and judging by the waistline of Americans, most will agree. The average person unknowingly gains about 3-5 pounds every year with majority of that weight gain happening around the holidays.

As we get older, we have the tendency to become more sedentary. This is why weight gain accelerates in our middle age even though our diets haven’t changed much. Inactivity compounded by age-related muscle loss causes us to naturally put on weight.

The good news is that all of this is completely preventable.

What if you can eat more, but still stay slim?

With strength training, you can. In fact, lifting weights helps you to maintain your current lean muscle mass and build more as well.

Not only will you look better in your clothes but you’ll speed up your metabolism.This means that you will have leeway in your diet to eat a little bit more without any consequences to your waistline.

Start Lifting Today for a Better You Tomorrow

Are you pumped to start lifting weights but you’re not sure where or how to get started?

There are lots of different options out there to help you get started, but when you’re looking for a plan keep in mind three things:

1. Find a plan that works for you now, not one that would work in your ideal situation or your ideal week.

If you only have 2 days a week you can dedicate consistently to workout, then find a plan that is a 2 day strength training program and start with that. You’ll only get frustrated if you cannot follow a plan exactly as you won’t get the results you’re looking for.

2. Schedule your workouts in your calendar and respect it.

Results come from consistency not from a perfect plan. If you don’t make time to strength train, it won’t happen and you won’t see any changes.

3. Focus on your form.

This is to ensure that you engage and activate the right muscles and also stay safe and injury free.

Lifting weights is about building the mind body connection. If you don’t feel your muscles working, then it’s not working. There are many YouTube videos and websites that will help you get your form right or hire an experienced trainer, the investment is well worth it.

Are you convinced yet that lifting weights can benefit your body in more ways than one? Get started today and reap the many rewards of strength training!

Featured photo credit: Gursimrat Ganda via unsplash.com

Reference

More by this author

Candace Rhodes

Join Candace's course 7-Day Rapid Results teaches you everything you need to get started for a weightlifting lifestyle to be toned and strong.

Muscle Building Diet: How to Eat to Lose Fat and Build Muscle How to Lose Fat and Gain Muscle to See Results Fast The Remarkable Benefits of Strength Training for Women 20 Healthy Eating Recipes Even the Pickiest People Will Love Fermented Foods for Better Digestive Health and Mental Wellness

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Last Updated on April 15, 2021

12 Best at Home Workouts (No Equipment Needed)

12 Best at Home Workouts (No Equipment Needed)

Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

Warm-Up

Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

  • Exercise 1: Squats[2]

    • Exercise 2: Lunge[3]

      • Exercise 3: Leg Swings[4]

        • Exercise 4: Star Jumps[5]

          • Exercise 5: Push-ups[6]

            • Exercise 6: Squat Thrusts[7]

              Dynamic Stretches

              Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

              For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

              Aim to do 15-20 reps on each side for 1 round.

              Upper Body Dynamic Stretches:

              • Exercise 1: Arm Swings

                • Exercise 2: Arm Circles[8]

                  • Exercise 3: External Shoulder Rotations[9]

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                    • Exercise 4: Torso Twists[10]

                      Lower Body Dynamic Stretches:

                      • Exercise 1: Step Throughs[11]

                        • Exercise 2: Lying Side Leg Swings[12]

                          • Exercise 3: Quadruped Kickbacks/Hip Circles[13]

                            • Exercise 4: Leg Swings (Front & Side)

                              Strength Workouts

                              1. Upper-Body Strength Workout (Beginner)

                              This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                              For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                              • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                                • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps[14]

                                  • Exercise 3: Shoulder Press — 2 sets, 8-10 reps[15]

                                    • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps[16]

                                      • Exercise 5: Lateral Raises — 2 sets, 8-10 reps[17]

                                        • Exercise 6: Bicep Curls — 2 sets, 12-15 reps[18]

                                          • Exercise 7: Triceps Dips — 2 sets, 12-15 reps[19]

                                            2. Abs Strength Workout (Beginner)

                                            This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                            • Exercise 1: Air Bike — 2 sets, 8-10 reps[20]

                                              • Exercise 2: Crunches — 2 sets, 8-10 reps[21]

                                                • Exercise 3: Russian Twists — 2 sets, 8-10 reps[22]
                                                  • Exercise 4: Bridges — 2 sets, 8-10 reps[23]
                                                    • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps[24]

                                                      • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)[25]

                                                        3. Leg Strength Workout (Beginner)

                                                        If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                        • Exercise 1: Squat Kicks — 2 sets, 8-10 reps[26]

                                                          • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps[27]

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                                                            • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps[28]

                                                              • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps[29]

                                                                • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps[30]

                                                                  • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps[31]

                                                                    4. Upper-Body Strength Workout (Advanced)

                                                                    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                    For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                    • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit[32]

                                                                      • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit
                                                                      • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit[33]

                                                                        • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit[34]

                                                                          • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit[35]

                                                                            • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit[36]

                                                                              • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit[37]

                                                                                5. Abs Strength Workout (Advanced)

                                                                                If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                • Exercise 1: Jack Knife Sit ups — 3-4 sets, 1 rep before limit[38]

                                                                                  • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit[39]

                                                                                    • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit[40]

                                                                                      • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit[41]

                                                                                        • Exercise 5: Plank Knee-to-Elbow — 3-4 sets, 1 rep before limit[42]

                                                                                          • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit[43]

                                                                                            6. Leg Strength Workout (Advanced)

                                                                                            Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                            For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                            • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit[44]

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                                                                                              • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit[45]

                                                                                                • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit[46]

                                                                                                  • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit[47]
                                                                                                    • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit[48]
                                                                                                      • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit[49]

                                                                                                        7. HIIT Workout (Beginner)

                                                                                                        This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                        • Exercise 1: Squat

                                                                                                          • Exercise 2: Toe Touches[50]

                                                                                                            • Exercise 3: Walk-Outs[51]

                                                                                                              • Exercise 4: Heel Flicks
                                                                                                              • Exercise 5: Plank[52]

                                                                                                                • Exercise 6: Jumping Jacks[53]
                                                                                                                  • Exercise 7: Mountain Climbers[54]

                                                                                                                    8. HIIT Workout (Intermediate)

                                                                                                                    Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                    • Exercise 1: Squat Kicks

                                                                                                                      • Exercise 2: Burpees[55]

                                                                                                                        • Exercise 3: Push-ups

                                                                                                                          • Exercise 4: High Knees[56]

                                                                                                                            • Exercise 5: Plank Ups[57]

                                                                                                                              • Exercise 6: Star-Jumps

                                                                                                                                • Exercise 7: Cross-Body Mountain Climbers[58]))

                                                                                                                                  9. HIIT Workout (Advanced)

                                                                                                                                  If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                  • Exercise 1: Jump Squats[59]

                                                                                                                                    • Exercise 2: Hand Release Burpees[60]

                                                                                                                                      • Exercise 3: Lateral Shoot Throughs[61]

                                                                                                                                        • Exercise 4: Tuck Jumps[62]

                                                                                                                                          • Exercise 5: Plank Toe Touches

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                                                                                                                                            • Exercise 6: Spiderman Push-Ups[63]

                                                                                                                                              • Exercise 7: Sprawls

                                                                                                                                                Mobility Workouts

                                                                                                                                                10. Upper Body Mobility Workout

                                                                                                                                                Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                This workout will help improve flexibility in your upper body.

                                                                                                                                                • Exercise 1: Cat-Cow[64]

                                                                                                                                                  • Exercise 2: Upward Dog[65]
                                                                                                                                                    • Exercise 3: Chest Release[66]

                                                                                                                                                      • Exercise 4: Child’s Pose[67]

                                                                                                                                                        • Exercise 5: Reach Through (15-20 seconds each side)[68]

                                                                                                                                                          11. Lower Body Mobility Workout

                                                                                                                                                          If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                          This workout will help improve flexibility in your lower body.

                                                                                                                                                          • Exercise 1: Scorpion Kicks (15-20 seconds each side)[69]

                                                                                                                                                            • Exercise 2: Seated Glute Stretch (15-20 seconds each side)[70]

                                                                                                                                                              • Exercise 3: Lying Quad Stretch (15-20 seconds each side)[71]

                                                                                                                                                                • Exercise 4: Lumbar Twist (15-20 seconds each side)[72]

                                                                                                                                                                  • Exercise 5: Standing Hamstring Stretch[73]

                                                                                                                                                                    • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)[74]

                                                                                                                                                                      12. Spinal Mobility Workout

                                                                                                                                                                      Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                                                                                                                                                      It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                                                                                                                                                      • Exercise 1: Prone Back Extension[75]

                                                                                                                                                                        • Exercise 2: Tail Wag[76]

                                                                                                                                                                          • Exercise 3: Quadruped Side Bend[77]

                                                                                                                                                                            • Exercise 4: Seated Forward Fold[78]

                                                                                                                                                                              • Exercise 5: A-Frame to Squat[79]

                                                                                                                                                                                • Exercise 6: Side-Lying Rotations[80]

                                                                                                                                                                                  Final Thoughts

                                                                                                                                                                                  These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

                                                                                                                                                                                  More Workouts You Can Do at Home

                                                                                                                                                                                  Featured photo credit: Scott Broome via unsplash.com

                                                                                                                                                                                  Reference

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                                                                                                                                                                                  [4] Anytime Fitness: Lower Body Wedding Workout 1
                                                                                                                                                                                  [5] The Frugal Exerciser: STAR JUMPS WORKOUT
                                                                                                                                                                                  [6] Australian Fitness Academy: HOW TO PUSH UP: PROPER BODYWEIGHT PUSH UP TECHNIQUE
                                                                                                                                                                                  [7] Popsugar Fitness: If You Hate Burpees, This Move Is Here to Save You
                                                                                                                                                                                  [8] Popsugar Fitness: This Is Your 10-Minute Cut Arms and Cut Abs Workout
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                                                                                                                                                                                  [10] Flipping Heck: 5 Yoga Poses For Office Workers
                                                                                                                                                                                  [11] Men’s Health: Chris Hemsworth’s Functional Fitness Workout
                                                                                                                                                                                  [12] Pilates Can: Side Lying Single Leg Swings
                                                                                                                                                                                  [13] Julie Lohre’s Fitbody: Donkey Kickbacks
                                                                                                                                                                                  [14] Popsugar Fitness: The Beginner-Friendly Workout That Will Increase Your Fat Burn
                                                                                                                                                                                  [15] Man of Many: 10 Best Shoulder Exercises for Men
                                                                                                                                                                                  [16] Adam Kemp Fitness: Dumbbell Floor Press Benefits & How to Do the DB Floor Press
                                                                                                                                                                                  [17] Popsugar Fitness: Get Gorgeous Shoulders With These 14 Essential Exercises
                                                                                                                                                                                  [18] Cathe: Why You Should Vary Your Hand and Arm Position When You Do Bicep Curls
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                                                                                                                                                                                  [20] Women’s Health: How To Do Bicycle Crunches Without Killing Your Neck
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                                                                                                                                                                                  [22] Women’s Health: How To Do A Russian Twist The Right Way
                                                                                                                                                                                  [23] Very Well Health: Hip Bridge Exercises for All Fitness Levels
                                                                                                                                                                                  [24] Popsugar Fitness: 35 Plank Variations That Will Strengthen and Tone Every Inch of Your Body
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                                                                                                                                                                                  [29] Glamour: Hip thrust: the MASTER exercise to shape the glutes
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                                                                                                                                                                                  [31] Popsugar Fitness: 7 Important Exercises You’re Probably Neglecting
                                                                                                                                                                                  [32] The Health Science Journal: Wall Push Ups
                                                                                                                                                                                  [33] Strong Fitness Magazine: A Full-Body Workout You Can Do With a Towel
                                                                                                                                                                                  [34] NASM: THE SMALL-GROUP CIRCUIT WORKOUT
                                                                                                                                                                                  [35] Popsugar Fitness: Grab Your Dumbbells — These Exercises Will Tone, Shape, and Strengthen Your Arms
                                                                                                                                                                                  [36] Gym Junkies: Hammer Curls 101
                                                                                                                                                                                  [37] Julie Lohre’s Fitbody: Triceps Kick Backs
                                                                                                                                                                                  [38] Da God’s Fitness: Jackknife Sit-Up
                                                                                                                                                                                  [39] Coach: How To Do Leg Raises
                                                                                                                                                                                  [40] GymBeam: 47 THE BEST AND MADLY ENTERTAINING PLANK VARIATIONS
                                                                                                                                                                                  [41] Bodybuilding: Cocoons
                                                                                                                                                                                  [42] Self: 11 Plank Exercises That Double as Cardio Moves
                                                                                                                                                                                  [43] Openfit: 6 Side Plank Variations That Will Clobber Your Core
                                                                                                                                                                                  [44] The Gymosaur: My favourite exercise #2: the pistol squat
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                                                                                                                                                                                  [46] Ideal Me: Jumping Alternating Lunges
                                                                                                                                                                                  [47] Openfit: How to Do the Single-Leg Deadlift
                                                                                                                                                                                  [48] Wynn Fitness: BEST GLUTE EXERCISES THAT AREN’T THE SQUAT: HIP THRUSTERS
                                                                                                                                                                                  [49] exer-pedia: ACTIVITY: CALF RAISE OFF STEP – SINGLE LEG ECCENTRIC
                                                                                                                                                                                  [50] Popsugar Fitness: Chisel Your Abs and Get a Strong Core With These 13 Moves Trainers Swear By
                                                                                                                                                                                  [51] Women’s Health Mag: How To Do a Walkout: There’s a Reason PTs Love Including Inchworm Exercises in Workouts
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