Full Body Work Out - At Home

Crystal Champagne
In the past, body building may have been viewed primarily as a male activity. However, with most gyms offering weight training classes such as Body Pump from Les Mills, or functional toning with weights, this form of training has become more accessible to women who before may have never ventured a try because it seemed too intimidating. Nevertheless, the benefits of strength training for women are extremely important.

Firming and losing weight is definitely one payback to weight training, but more importantly this type of training

  • increases strength and balance
  • helps fight off osteoporosis by improving bone density.

Understanding the many reasons why a woman may not want to attempt weight training in a gym, I have designed a simple full body work out. This can be done in the comforts and accessibility of your own home using, simply your own body weight for resistance.

In order to reap the benefits of a basic weight training program it must be

  • performed at least 2-3 times a week, with 1 day of rest in between each day of training; for example your program may be performed Monday, Wednesday and Saturday. It is important to allow your body enough time to recover after each training session.
  • If you have not worked out in awhile or have never trained, I suggest you do this full circuit one time to start and slowly work up to performing the circuit 2-3 times.
  • As well, before you start the training allow yourself 5-10 minutes to warm up. Warming up prepares your body for the harder work by getting your heart and circulatory systems ready. A warm up also lubricates your joints with what is called synovial fluid and most importantly, warming up helps prevent injuries by stretching your muscle elasticity including the flexibility of your tendons and ligaments .
    Stair running or walking is one of the best warm ups. If you do not have stairs where you live, then perform jogging on the spot with high knees, alternating with kick backs which is exactly how it sounds; kick your butt with the heels of your feet.  Once you have successfully warmed up, start with the program below. This circuit performed 1 time should not take more than 20-30 minutes.

LOWER BODY EXCERCISES (gluteus, hamstring, quads)

  1. Chair Squat: Stand in front of a chair and slowly lower your body so you are just suspended above the chair. Make sure your knees do not pass your toes, pulse halfway for count of 10, stand up and repeat 10-15 times.
  2. Front & Back Lunge:  Step forward with left leg into a forward lunge – don’t allow knee to pass foot. Push back with left foot to starting position, raise left knee to hip level and step back into a reverse lunge and push off the toes to starting position. Repeat 10-15 times and change legs.
  3. Bent-over squat with leg lift: Bend over hinging at hips while keeping back flat place hands behind your back, contract your abs. Place the left leg out to the side, toe on the floor and bend right knee into a squat. Straighten right leg as you lift left leg a few inches off the floor. Repeat 10-15 times and change legs

UPPER BODY (chest, back, arms and abs)

  1. Push Up: Lie face down with hands at shoulder level, palms flat on the floor and slightly wider than shoulder width, place feet together. Push your body up off the floor by straightening arms, keep your abs contracted so as not to allow lower back to arch. Keep your head in line with your spine so look down not forward or up, hold for 2 seconds and lower body to till chest touches floor, keep knees off floor and then push up. Repeat 10 -15 times
  2. Tricep Dips: Sit on a chair place your butt at the front part of the chair. Place hands next to or slightly under hips. Lift weight onto hands and bring hips forward so now your seat is off and away from the chair. Bend elbows and lower hips down, staying close to chair, push up and do not lock elbows keeping them soft even when arms are straighten. Repeat 10-15.
    .B the further the feet from the chair the more challenging this exercise will become.
  3. Plank on forearm: Lie on stomach, feet together.  Clasp hands in front of you so forearms on floor. Flex feet so toes are pushing against floor and heels pointing towards ceiling. Lift torso and legs off floor in order to support body weight with only forearms and toes. Don’t let back arch down, and don’t raise your butt towards ceiling, keep back straight, neck in neutral alignment, thus looking down. Hold for 10 breaths lower, rest with butt on heels and repeat 10 times.


“Motivation is what gets you started. Habit is what keeps you going.”

Jim Ryun

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Crystal Champagne - Personal Trainer
Crystal combines 10 years of competitive equestrian riding to her certifications as a personal and group trainer to inspire individuals in achieving their fitness objectives. As well, she enjoys working as a strength coach for elite athletic sports teams.

Visit her at : http://crystalfitness.net/

To book an appointment with Crystal Champagne, please email This e-mail address is being protected from spambots. You need JavaScript enabled to view it her.

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