Full Body Easy Workout For Women – At Home With No Equipment

You don’t need to spend hours at the gym, waiting in line at the squat rack and purchasing expensive workout equipment to get a killer full body workout. This guide will take you through exactly how to get those abs and that strong, curvy butt you’ve always wanted at home with nothing but your own body weight! Remember, though, these exercises are intended to compliment your normal exercise routine—don’t use them as an excuse to sit on the couch all day. By using this guide, you can get an incredible workout in only 15 minutes a day ! Let’s get started!

Warm Up Your Upper Body

Get your body moving by doing three sets of 30 seconds of each exercise: overhead arm circles, overhead triceps extensions and overhead front raises. Rest 15 seconds between each set and don’t forget to exhale as you lift weights and inhale as you lower them. Concentrate on lifting with your arms, not using your back. Complete 10 reps on both sides. (1) Overhead Arm Circles: Stand with feet shoulder-width apart, knees slightly bent and arms at sides with palms down and elbows bent at 90 degrees or closer to sides. Start with a small circle in one direction for about 20 seconds, then reverse direction for 20 seconds in same way.

How To Do The Workout

Listed below are all of your exercises for your Full-Body Workout for women. There will be five (5) warm up exercises and then four (4) supersets to complete in sets of 12, 10, 8, and 6 repetitions per set. Rest 1–2 minutes between each superset and 4–5 minutes between each exercise. Use a lighter weight than you would normally use if you’re doing strength training; we want these to be very easy movements, so there is minimal stress on muscles. After completing all four (4) supersets, there will be a cool down at the end with 5 more exercises to stretch out your muscles while they’re warmed up!

Start Lighter If Needed

The biggest mistake new exercisers make is starting off too intense and heavy. This can be super discouraging because you’re already sore before you’ve even had a chance to get used to your routine. Starting out with too much weight isn’t just bad for your body, it also limits your strength potential because it prevents proper technique (and if you can’t perform a movement correctly, how are you supposed to make progress?). Starting lighter helps ensure that you can execute exercises correctly—which helps prevent injury and ensures that you continue improving! When using lighter weights for certain workouts, like arms or legs, simply use smaller dumbbells than what might be suggested. You don't need as much weight as possible when working these areas—just enough to challenge yourself!

First exercise

The dumbbell row exercise works many different muscles of your back, core and legs. To get into a starting position for dumbbell rows, stand up straight with your feet shoulder-width apart. Keeping a slight bend in your knees, bend forward at your waist as if you are about to touch your toes. Reach down with both hands to grab a pair of dumbbells on the floor, then pull them up toward your torso with an overhand grip (your palms should be facing each other). Raise one dumbbell by hinging at your hips until it's in line with your chest. Bend only at your elbows, not at your shoulders, and keep them close to you body as you pull it toward yourself; make sure not to rotate or twist while doing so.

Second exercise

Lunges Lunges are one of my favourite exercises to do with or without weight. They target almost every muscle in your lower body, as well as your core and balance. To begin, stand up straight holding dumbbells at your sides. Next step one foot out diagonally behind you keeping that heel on the ground (the leg you’re standing on stays straight and doesn’t bend). Make sure your knee is in line with your toes and then slowly drop down until you feel a slight stretch in your other leg (your back leg). Slowly push yourself back up to standing position making sure not to let your front knee go past your toes. Then switch sides by stepping out with that same side and starting over again; lunging down on that opposite side.

Third exercise

Push-ups are a classic example of bodyweight training, and they're great for building upper-body strength. Get down on your hands and knees and place your hands shoulder-width apart on a wall or bench in front of you. Bend your elbows, lowering your torso toward the floor; at that point, push yourself back up into a straight plank position. The move works more than just your pecs: It also strengthens your triceps, shoulders and core. Do three sets of 10 to 15 reps (or more if you can).

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