CORONAVIRUS WORKOUT FOR WOMEN

CORONAVIRUS WORKOUT FOR WOMEN.

For many, this is the time of lockdown because of covid-19. This virus has put us home but has not put our motivation away.
However, our workout can be severely impacted by isolation.
Please find hereafter a very efficient workout for women during lockdown, to be performed with very limited material, only a dumbbell and an elastic are necessary.

Stay safe!

Instructions: 
1. The choice of dumbbell / barbell / Kettlebell is up to you.
2. Workout I, II and III to be repeated every week.
3. Rest one day after each workout. E.g. one possible routine is to workout on Monday, Wednesday and Friday. The other days being resting days.
4. Add 1 or 2 'short' abs circuit in your rest days or at the end of the workouts.
5. Either achieve some cardio before each workout or warm-up with movements (example below).

Movements warm-up:

• 30 sec Jumping Jack
• 30 sec Mountain climber

20 sec break

• 30 sec Jump Squat
• 30 sec Knee rise

20 sec break

• 30 sec Burpees
• 30 sec Ice man

20 sec break
X 2

Workout I - BUTT & LEGS [19 min]

• Wide Squat (with elastic above knees): 2 sets x 6-10 reps
• Bulgarian squat (with elastic above knees): 2 sets x 8-12 reps
• Hip thrust (with or without weight): 2 sets x 10 reps
• Kick back with elastic: 2 sets x 10 reps
• Lateral leg raise w/ elastic: 2 sets x 10 reps

Workout II - ABS & UPPER BODY [20 min]

• Ab Crunch: 2 sets x 15-20 reps
• Leg raise: 2 sets x 15 -20 reps
• Crunch side to side: 2 sets x 15-20 reps
• Hollow position on back: 2 sets x 20 sec
• Abwheel: 2 sets x 8-10 reps
• (Knee) pushup: 2 sets x 6-10 reps
• (Knee) Diamond pushup: 2 sets x 6-10 reps

Workout III - BACK, BUTT & ARMS [19 min]

• Dumbbell Deadlift: 3 sets x 6-10 reps
• Row w/ elastic: 2 sets x 8 reps
• Bicep curl: 2 set x 6-10 reps
• Lateral raises: 1 set x 6-10 reps
• Bent-over row: 1 set x 9 reps

Massimo Veneto