Home Workout for Women

Primary Goal: Increase Overall Fitness for Women

Workout Type: Full Body Training

Level: Beginner to Intermediate

Days Per Week: 3

Equipment: Body Weight

Tempo: 1/0/1/0

I like to keep things simple with my workouts. This workout includes 3 main exercises as well as 3 exercises for the warm-up. The workout is done in circuit fashion which you will find is my favorite. A circuit means that you do one set of each exercise with no rest, and then repeat that for the specified amount of sets. Circuit training is not only a great strength training workout. It’s been shown to increase aerobic capacity as well.

That’s not to say to skimp on your aerobic work. I recommend 3 days a week of a 15-20 minute jog, or you can follow one of my many cardio workouts. The cardio type exercises such as Running in Place, and Jumping Jacks are measured by a scale of 0-10 with 0 being absolutely no effort, and 10 being the most that you can do.

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Warm-up Yoga Breathing Stretch Video

Running in Place - 1 minute - 3 on the scale Video

Jumping Jacks - 1 minute - 3 on the scale

Running in Place - 30 sec. - 4 on the scale

Jumping Jacks - 30 sec. - 4 on the scale

The Workout Circuit - 5 sets

Forward/Backward Bends - 5 reps

Chair Squats - 5 reps

Indian Push-ups (Dands) - 5 reps

and don't forget to 

Static Stretch Routine - Hold each for 30 seconds

Sitting Toe Reach

Quadriceps Stretch

Glute Stretch

Kneeling Hip Flexor Stretch

Latissimus Dorsi Stretch Pectoral Stretch


About Jake Long
In late 2014, Jake co-founded FitnessJunkies.com with his brother Ryan. Jake is a NASM certified personal trainer and has been blogging on health and fitness since 2011 when he started JakesHomeWorkouts.com.