10 Strength Training Routines for Women – Workouts with Weights

This one is for the ladies- coming at you with 10 of the best at-home strength training workouts designed specifically to help women slim down, tone, and tighten their full body without putting on bulk. Target your muscles from all angles, and have fun while doing it.

best strength training workout women tone tighten 

10 Strength Training Routines for Women

  • Day One- No More Arm Jiggle Workout
  • Day Two- 20 Minute Arms and Abs Dumbbell Workout
  • Day Three- 25-Minute At-Home Tabata Workout
  • Day Four- 20-Minute Cardio Strength Workout
  • Day Five- Total Body Dumbbell Workout
  • Day Six- At Home Booty Builder Workout
  • Day Seven- 15-Minute At-Home HIIT Workout
  • Day Eight- Bodyweight 300 Rep Workout
  • Day Nine- Amazing Hips Workout
  • Day Ten- Exhaust Your Abs Workout

Keep reading for a step-by-step guide with descriptions, pictures, and videos to each of these workouts

===========================

Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

===========================

 

You need to be strength training. 

As the author here at Tone-and-Tighten.com I frequently get emails from females asking me about strength training. The biggest concern is wanting to slim down and tone up but without putting on bulk.

I get this question so much I actually decided to put it in a blog post – you can read my Tone vs Bulk explanation here. Suffice it to say strength training in women boosts metabolism, results in greater fat loss, tightens muscles, and simply makes you healthier. When your muscles are strong they are more efficient and better-able to support you throughout whatever activity you’re undertaking.

That’s why today for T&T’s “Weekly Workout Plan” I decided it would be cool to share 10 of my favorite at-home strength-training routines specifically designed for the ladies looking to Tone and Tighten.

Coming at you right now – hope you enjoy them!

 

HOW DO I LOSE STOMACH FAT?

Introducing my all-new Mommy Tummy Fix program!

Moms ask me all the time how they tighten their tummies after having a baby to get rid of their “mommy pooch”. It requires more than just crunches and planks.

That’s where this program comes in.
 
A six-phase workout plan designed specifically to flatten your stomach and help you to heal up diastasis recti. This is the same progression I use with my postpartum patients in my physical therapy clinic to get science-based, proven results you can’t help but notice.
  • Six phases of workouts to ensure your continued progression
  • ​Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
  • ​The exact same workout plan my wife used for her amazing results
The best exercises in a simple-to-follow progression to tone and strengthen your abs correctly and ensure maximum success. Progressive workout routines = progressive results.
 
Check out the program here: The Mommy Tummy Fix
 
 
BENEFITS OF LIFTING WEIGHTS FOR WOMEN:

Strength training is for everyone- ladies included. Most women who exercise spend more time on cardio and hardly any time on strength training. Stop avoiding the weights- you will get some great benefits from lifting.

The list of benefits from weight training is impressive. You will be physically stronger. Your arms, legs, back, abs, and all major muscles will be stronger which will make daily tasks much easier including chores, lifting kids, chasing kids, groceries, laundry, etc.

You will also lose weight, tone and define your muscles without adding bulk (you don’t have the same hormones as males to cause muscle hypertrophy), improve your athletic performance, and you will decrease risk of chronic disease such as osteoporosis, arthritis, diabetes and heart disease. Plus any type of exercise will help improve your attitude and fight off depression.

Convinced now to try weight training but don’t know where to start? That’s why I created this 10 day strength training workout round up for you! Get the workouts below.   

 
 
CAN WOMEN LOSE WEIGHT FROM LIFTING WEIGHTS? 

Sure, doing a lot of cardio workouts can help you burn a lot of calories and lose weight fast, but did you know that lifting weights brings more benefits than cardio alone?

Any women who wants to lose weight should definitely spend time weight training. Lifting weights helps you to burn calories (especially heavier weights) to lose weight and get toned, plus more muscle helps you to burn more calories at rest all throughout the day. In the long run, it’s worth it to add strength training to your weight loss routine. 

 
The Workouts
 
These workouts take 30 minutes or less. Get your adjustable dumbbells here and get ready to work it! Click on the picture or link to be taken to the workout for the day. 
 
 
Day One
Looking for seriously toned arms? Bringing you the perfect exercises to tone and tighten your arms. Get rid of arm jiggle with this 10 minute arm workout- all you need is a pair of dumbbells and you can do this right at home. Grab your weights and follow along with this workout video. 
 
No-More-Jiggle-Arm-Workout-Tone-and-Tighten
 
 
 
Day Two
Dreaming of rock-solid abs and perfectly toned arms? The key to seeing results is to continue to push yourself. Two excellent ways to take your results to the next level are to increase your intensity and add weights to your routine. The video workout totally does both. This is a 20-minute cardio arms and abs workout you can do with just a set of dumbbells. It’s fast and it’s furious – try to keep up through all three rounds of this workout video.
20-minute-arms-abs-workout-at-home-tone-tighten
 
 
Day Three
I’m a big fan of HIIT style workouts – today’s workout takes it up to the next level with a killer Tabata-style workout. You’ll do 6 exercises as hard as you can for 20 seconds each, followed by a 10 second rest, repeated 8 times. Sound easy? You’ll be a sweaty mess in no time. This is one of the absolute best ways to get a killer burn in not a lot of time. 
 
 
 
 
Day Four
Not a huge cardio fan? Here’s a way to mix up your cardio workouts and keep them interesting- combine cardio and strength training for your workout today. 5 of my favorite strength moves put together in a way designed to get your heart rate up and keep it there. Hope you enjoy.
 
at-home-cardio-strength-training-workout-exercise-20-minute-fast-quick-tone-and-tighten.com_
 
 
 
 Day Five
Grab your dumbbells and hang on tight. This strength training workout combines some of my favorite exercises that make up my go-to total-body dumbbell routine. It’s one of my favorite workouts!
 
 
 
 
Day Six
All you need is some dumbbells and 15-minutes to build your booty. Sculpt out the best glutes of your life at home using these 4 simple moves. 
at home booty builder workout pinterest
 
 
 
Here’s your chance to try and love HIIT workouts! This 15-Minute HIIT Workout is the perfect way to burn a ton of calories in not a lot of time. The secret is utilizing High Intensity Interval Training to maximize your calorie burn in as short a time as possible. Timed intervals of bodyweight resistance exercises made this a go-to for anyone.
 
 
 
 
Day Eight
Get ready to sweat it with this amazing bodyweight workout! 50 reps of each of 6 of my favorite bodyweight exercises. Tone and tighten from head to toe with a whole lot of reps. 
300 Rep Bodyweight Workout Tone Tighten
 
 
 
Day Nine 
The hips are one of the most important yet often over-looked muscle group in the body. They’re a vital part of your core and play an integral role in healthy movement. Function aside – they also make your new pair of jeans look amazing. This workout is dedicated to helping you strengthen and tone your hips and add a little shape/definition as well. 
 
 
 

Day Ten
Exhaust Your Abs Workout

Work your abs harder than you thought you could. Get ready to torch your midsection with exercises that require you to lift your legs/hips plus your shoulders up off the floor to target your lower and upper abs at the same time. Flatten your stomach and carve definition you never though possible with 5 of my favorite ab exercises combined into one amazing 15-minute workout. exhaust-your-abs-workout-tone-tighten 

 

Looking for more awesome workouts just like these?
 
Be sure to subscribe to my YouTube channel for some great workouts to get you in the best shape of your life.
 
 
 
 
 

Be sure to not miss another post!
Follow Tone and Tighten on Instagram | Facebook| Pinterest | YouTube

 

 

Make it happen,
 
Jared
 
 
best strength training workout fitness women pinterest


from Tone and Tighten https://ift.tt/36A8fuJ

Comments