Featured Contributor for LIVESTRONG.COM

At-Home Workouts for Women So You'll Never Be Bored

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SARA LINDBERG  CREATED ON APRIL 17, 2019


Finding the time to get to the gym can sometimes be a real struggle. Even though you want to exercise, life just seems to always get in the way. But you can work out at home, in as little as 20-minutes, and still conquer the demands of your day.

Full-Body At-Home Workout for Women

Sure, getting a killer workout in at the gym is great, but Kate Ligler, certified fitness trainer and MINDBODY Wellness Manager, says grabbing a quick total-body workout at home is surprisingly easy and requires nothing but a plan and a little motivation.

Here, she takes you through a 15-minute core-intensive circuit that focuses on balance, flexibility and strength that will also boost your heart rate, target key muscles and leave you feeling accomplished.

Perform each of these exercises for 30 seconds, alternating legs where necessary, and building to 60 seconds over time. Complete three rounds with minimal rest between exercises.

  • Inchworms: From standing, fold at the hips until your hands reach the floor in front of you. Walk forward on your hands until you reach plank position, keeping your legs straight in both the walk out and back as you return to standing.

  • Mountain Climbers: Start in a plank and alternate bringing your right and left knee toward your chest. 

  • Lunges: Stand and step a few feet forward, bending both knees to 90 degrees. Step back to standing and repeat on the other side. Next, step back for a reverse lunge on both legs.

  • Single-Leg Deadlifts: Envision picking a pencil off the floor while balancing on one leg. The key is to extend the non-balancing leg behind you and maintain good posture (long spine) as you reach toward the ground. 

  • Windshield Wipers: Lie on your back and extend your legs to the ceiling, keeping them together for the entire movement. Stretch your arms wide at your sides ensuring your shoulder blades, spine and palms are all in contact with the floor. Slowly drop your legs toward the backside of each hand side-to-side. Fight to keep your shoulder blades pinned to the floor to challenge your postural muscles. 


https://www.livestrong.com/article/13718310-at-home-workouts-women/

Kate Ligler