A Daily, Five Minute Workout Routine for Women on the Go

Working out is often the last thing on a woman’s mind when life doesn’t ever seem to slow down. This five minute workout routine not only works almost every muscle in your body, it also boosts your energy level. This is what I do…

Note: Always stretch before and after all exercise routines and workouts. Beginners may need to use lighter weights and fewer reps.

Arms
First, holding a five pound free weight in each hand, stand with your feet shoulder width apart and your arms down by your side. With your palms facing toward your body, keep your arms straight and lift the weights out away from your body to shoulder level. (Weights should stay parallel with the floor.) Repeat twenty times.

Second, standing in the same position, curl your arms up in front of you, keeping your elbows stationary at your side with your palms facing upward. (Weights should be parallel with the floor.) Curl the weights upward twenty times.

Third, with your arms still curled in front of you, rotate your palms to face each other. (Weights will be parallel with your body.) Keeping your elbows stationary at your side, curl the weights upward twenty more times.

Forth, get on your hands and knees. Make sure your back is straight and flat with your arms and knees shoulder width apart. Support your weight with your left arm while holding a five pound weight in your right hand. Turn your palm toward your body (weights will be parallel with your body) and lift the weight up behind you to hip level, keeping your arm straight at all times. Repeat the same exercise with your opposite arm, completing a total of twenty lifts per arm.

Legs And Rear End
First,
while you’re still on your hands and knees, both still placed shoulder width apart and keeping your back straight and flat, lift your heal up toward the ceiling while keeping your leg in the bent position, until your upper leg is parallel with your body. Repeat the same exercise with your opposite leg, completing a total of twenty lifts per leg.

Second, repeat the same exercise but this time lift you leg while keeping it straight and pointing your toes. Lift your leg as high as your body will allow you to without twisting at the hips. Repeat twenty times per leg.

Third, lay flat on your back with your knees pulled up to form a relaxed triangle while keeping your feet flat on the floor, shoulder width apart. Stretch your arms straight out from your body on the floor with your palms down. Lift your hips toward the ceiling, squeezing your rear end together, until your abdomen and upper legs form a straight line. Always keep your upper back and head relaxed on the floor. Repeat twenty times.

Fourth, stand back up. Place your feet slightly farther apart than shoulder width and keep your back straight at all times. Place your hands straight out in front of your body for balance (some people prefer to put their hands on their hips) and squat slightly twenty times.

Fifth, standing in the same position and keeping your back straight, put your hands on your hips and rock your body to your left side while keeping your feet flat on the floor. Bend your left knee while keeping the right leg straight. Return to a standing position. Rock your body to your right side while keeping your feet flat on the floor, bending the right knee while keeping the left leg straight. Repeat twenty times per side.

Sixth, stand with your feet together and rock up on your toes then relax back to flat feet. Repeat twenty times.

Stomach
First,
lay flat on your back. Place a small pillow under your lower back to support your arch. Place your hands behind your head and curl your knees up to your chest, pivoting at the hips. Focus your mind on your stomach muscles only, being cautious not to use your back or neck in any way. Note: Focus is the key to not straining your back or neck. Relax your knees back down slightly, pivoting at the hips then curl your knees back up. Repeat twenty times.

Second, repeat the same exercise but this time tilt your knees slightly over to the left side and repeat the knee curls ten more times. Repeat the same exercise with your knees tilted slightly over to the right side, repeating ten more times.

Note: This exercise routine may not be suitable for all people. You should check with your doctor before starting any new exercise routines or workouts.


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