Bengaluru has never seen so many women fitness freaks before the fitness revolution that turned the garden city into a the fitness capital of India. Today, more and more women are becoming conscious about their fitness and have started considering fitness as a means to stay fit and healthy. This is why today, with the help of the master trainers at Power World Gyms, we have compiled a list of compound workouts that every woman should do to stay fit. Here are the workouts:

Deadlifts

Workout for woman

Sets: 3

Reps: 12

The deadlift is one of the most important exercises for women. A full-body compound workout, deadlift simulates the action of picking up a heavy object off the floor, much like real life. This single workout involves multiple muscles of your body and hence when you sweat it out, you don’t have to break your head about not training all your muscles- they will feel the burn anyway!

Target Muscles: Glutes, Hips, Thighs, Back, Shoulders, And Core

How to Do:

Step 1: Stand to face the barbell such that your shins are not touching the bar.

Step 2: Grab the bar while bending your knees and pushing your hips back. Keep your head and chest up.

Step 3: Straighten your feet and bring your hips forward keeping the barbell close to your body.

Step 4: Bend your knees and push your hips back to come back to the starting position.

Step 5: Repeat.

Barbell Walking Lunges

Workout for woman

Sets: 3

Reps: 12

Lunges are an excellent exercise to shape your legs and glutes so that you can show off those strong legs. While the main muscle being targeted are your quadriceps and glutes, the lunges work equally well on your hamstrings, calves, and core as well!

Target Muscles: Quadriceps, Glutes, Hamstrings, Calves, And Core

How To Do:

Step 1: Stand with your legs shoulder-width apart.

Step 2: Support the barbell across your shoulder blades.

Step 3: While keeping your back straight, take a big step forward with your right leg and lower your left knee till it touches the ground.

Step 4: Repeat the exercise with the other leg

Squats with Shoulder Press

Workout for woman

Squats by itself is a simple yet formidable exercise that works on your entire body, but add a shoulder workout to it and you have one of the most amazing full body exercises ever devised. A large number of muscle groups involved also translates into more calories burnt.

Target Muscles: Upper Legs, Shoulders, Glutes, Hips and, Hamstrings

How To Do:

Step 1: Stand with your legs shoulder-width apart and grab a pair of dumbbells in both hands.

Step 2: Bring the dumbbell to the level of your ears with your palms facing outwards.

Step 3: Squat till your thighs are parallel to the floor.

Step 4: Go up while pressing the dumbbell over your head.

Step 5: Repeat.

Kettlebell Swing

Workout for woman

Sets: 3

Reps: 12

The intimidating sight of a cast iron kettlebell notwithstanding, kettlebell swings are a great workout to boost your strength and stamina while also pumping up your endurance. The best part is, when you are doing this, rest assured, you can be benefited immensely as this works your multiple muscles.

Target Muscle: Hips, Glutes, Hamstrings, Lats, Core, Abs, Shoulders, Pecs, and Grip

How To Do:

Step 1: Stand with your legs shoulder-width apart.

Step 2: Bend at the waist and grab the kettlebell from the ground with both hands with your palms facing your body.

Step 3: Lift the kettlebell and swing it between your legs while bending your knees slightly.

Step 4: Bring the kettlebell back up while driving your hips forward. The kettlebell shouldn’t travel higher than your shoulders.

Step 5: Repeat.

Burpees

Workout for woman

Sets: 3

Reps: 12

Burpees is perhaps one of the most revered exercises among all fitness enthusiasts. It doesn’t require any equipment, can be done anywhere and works out on a whole range of muscles in your body. The fact about this intimidating workout is, it is known as one of the best fat-busters and can do wonders to your body.

Target Muscles: Calves, Thighs, Glutes, Abs, Chest, Arms, Shoulders, And Back

How To Do:

Step 1: Stand with your feet at a shoulder-width apart.

Step 2: Now get down and kick your feet behind you into a push-up position.

Step 4: Do a push-up and jump up into the air. Try to keep your back straight while jumping up.

Step 5: Repeat.

As an international gym chain with 37 centers in Bengaluru and Delhi NCR, Power World Gyms often receive queries about what type of workouts women can follow in the gym to stay fit and even get a fab body like Priyanka Chopra or Deepika Padukone but that’s never a problem.

Power World Gyms have a number of female trainers who have undergone an intense 3-month long training at the Power World Fitness Academy. This is where they learn about human anatomy and physiology under some of the best trainers in the industry and one of the best orthopaedic surgeons in the country. Power World Gyms’ fitness trainers use this knowledge to create a customised training programme for all women customers. So feel free to drop in and try it out at your nearest Power World Gyms branch!

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An avid bibliophile, blogger and a biryani enthusiast from the city of Nawabs, I love to write and eat.

3 COMMENTS

  1. Great Article, I do agree that every woman should do workout to stay fit and healthy. Takwalkars Panchpakhadi has a different section for Women to workout & be comfortable while working out.

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