Hey everyone this is jennaguirre.com and we are here with your workouts for women to lose weight. So we are going to get fairly dynamic today, were going to move very quick. I’m going to demonstrate a couple of different movements maybe like four or five huge whopping four or five reps with our exercises. I have my cheat sheet. I also have on what, what, oh yeah I do, I do I have my heart rate monitor on. I flash you guys every workout, I know you love it. I know it, its ok. Ok, so we are going to go with Workouts for Women to Lose Weight. Starting out in the plank position doing lateral hops. So this is all obliques.
So today were going to move fast ok. So the faster you move, interval style of training, the more calories that you burn. Ok, the higher your heart rate, the stronger your heart gets. So the first thing that were going to do and you can get a mat. Were here and you’re just going to do lateral hops. So, pull yourself over from side to side. Boom boom. Now you could do this a couple different ways. You could do it timed, for a minute at a time or you can count. If you’re going to count, you’re doing thirty each way. One one, two two, three three. So I’m going to run through this really quickly. Soon as you’re done doing that you’re doing whats called dive bombers push ups. Ok so, you’re on your forearms as you’re doing those and you’re working your obliques . Then you’re going to go on your hands right into, your legs are close together and you’re going to do swoop here, and then swoop back. keep your legs straight.
Swoop here, and swoop back. I totally just kissed the ground. Theres my lipstick line. Swoop and swoop. WHoo. I want you to do, twenty of these. I did say, I was going to do a whopping three or four, I think that was four. Yes, it was. Ok, so right after that, shoulders should be on fire after you do more than four, four times five, twenty. You’re going to go right into, We’ve done posterior reaches before, but now were going to do it in a lunge position. No jumping.
You’re going to keep your legs staggered here in a nice good lunge. And you’re doing a full lunge as you do a posterior reach. So you’re going to go down and up as fast as you can. I want you to do, thirty on one leg and thirty on the other. boom boom. dont let your knee hit the ground. Like mine just did, twice. Just kidding. I’m showing you what not to do. Fast, dynamic. I’ve done four I’m out of breath. Ok soon as you’re done with that you are going to go grab onto a weight, nothing too heavy and you’re going to do jumping jacks. ‘Cause we dont do regular old jumping jacks, here. SO more shoulders on fire as you press up. I don’t want the dumbbell to be light, but I dont want it to be too heavy.
Heavy enough, where you actually feel the press. You are doing, forty yes forty of those. soon as you’re done doing that you’re going to do another variation of a push-up. Its meant to go quick and you’re being dynamic with using your core. So you’re going to go into a push up with an alternating reach. Push up reach, push up reach keep those abs tight so you don’t fall over like I almost did on the first one. Don’t think I didn’t notice and I didn’t think you noticed.
So you’re going to do twenty on each side so you’re doing forty yes I said it I didn’t stutter, fa fa forty push ups. Soon as you’re done with that you’re going to go right into hands in the triangle position and wide mountain climbers. So here, out to the side, obliques. Boom boom. Forty on each side. Yes fa fa forty on each side and then what are you doing? You’re going right back to the plan position and doing lateral hops so you’re going from oblique to oblique. Then go back to your dive bombers. Totally using my cheat sheet. You should be writing this down as we speak. Or you can go timed. If you’re going to go timed you want the lateral hops to be for one minute I want the dive bombers to be for two minutes.
Posterior reach with the lunge, one minute on each leg. Your jumping jacks one minute, dynamic. And then your push ups with your reach two minutes and then your wide mountain climbers, one minute. Ok so write it down, if you missed anything, rewind. Technology. Go nuts, have an awesome workout get dynamic. Do it for no less than forty-five minutes going around each rotation. If you want to ad an ab rotation in between, some russian twists or something. You want to add my, what I love, my jump rope in between for one minute you can. Go crazy dont stop. Keep the heart rate up there crazy calorie burn. And I promise this will help you lose weight. That accompanied with good nutrition and other cardio. I had to add that on. Um but look for more workout videos go crazy and workout hard. Scale of 1-10 uh, an 11. yeah. K bye.
hey everyone its jennaguirre.com and we are here with my new t-shirt workout. No, I’m only kidding. Body Weight Workout Plans. Um, so this is appropriate for this workout because you’re going to move your mmm mmm, but its, no curse word so were good. Um, ok so body weight exercise thats what today is all about. So, I got my cheat sheet. You guys get a pen, a piece of paper. So basically what you’re going to do today, you don’t need anything. A pair of socks, I have my two discs. You need a wall and um, you need some muscles. Yeah, those you got. So you’re going to use them. Thats it, body weight exercise. Alright so the first thing were going to do is were gonna do some seal crawls. One disc, two disc, a pair of socks and a wood floor. Uhh, you know whatever you’re furniture movers outside in your driveway whatever way.
This is all meant to be done in your house. Ok so seal crawls is all about the shoulders all about the core, don’t let your butt drop. I’m going to show you a few moves that way. I want you guys to do twenty on each arm. So I’ll demonstrate what I mean. I’ll count out loud as I’m doing it. So basically here. Now if you’re more advanced you could do it single leg and do twenty on each arm in one direction and twenty on each arm back. Um, forget that I’m going on one leg. So one one, two two, all obliques and all shoulders. Hence its called a seal crawl because, seals don’t have legs so you’re just going to drag your body. So you’re just going to do twenty on each. Arr, arrr, arr, ar, and all core. Don’t let your back drop like a seal would. Where they just drag their body like this. This is terrible, terrible, terrible. Don’t do that.
So keep your abs nice and tight. If you want to you can even, well here, I’m going to get even more dynamic and more advanced. You’re going to keep the other leg elevated. Ok. Beautiful. I’m done with those. You just did twenty I just did my whopping, I don’t know, four on each arm. Ok this next one, you’re walking up the wall. I love doing this one. Every and anybody can do it its just a matter of how high you’re going to go. So I want you guys to do fifteen of them. You’re going to do a shoulder press. I’m making it harder. You’re going to do it on single leg. So basically what were going to do is were going to start out flat with your feet on the wall. Here. And you’re going to walk yourself up extend one leg, push up. Extend the other leg, push-up. And then walk yourself back down to flat, and then walk yourself back up.
Ok so you’re doing fifteen of those, ok so I’m going to go through this fairly quickly. Um, fifteen of those. So right after I burnt out your shoulders and your core on that, you’re doing this, right after. All body weight exercises. As soon as you’re done with that you need more length again. Were going to go back to moving in a forward direction and each time you move. Its going to be a bear crawl now and its going to be a crawl with a spider push up. So, bear crawls meant opposite arm and opposite legs are moving. You’re fairly close to the ground, but not with your back hyper extended at all. If I forgot to flash you guys, I’ve got my heart rate monitor on. Ok. so, bear crawl with a spider man push-up. So you’re here, spider push up then step through. Spider push up. All body weight exercises. Ok so I just did my whopping four because you guys all know how many I demonstrate, because I’m awesome. Four. Big over achiever. Umm, you guys are going to do twenty in one direction and then you’re going to move backwards, or you’re going to turn around and go twenty in the other direction.
Ok so what I mean by backwards is, this one could get confusing. So if its more about confusing, boom and then move opposite arm and opposite leg. So boom, push up. Boom, push up. So it does get just a little bit harder, but it does get confusing. If it does get too confusing and you just keep jacking it up, just turn around and do the regular bear crawl because I want you guys to keep moving instead of trying, and then practice it on your own when you’re not in the middle of your workout. Soon as your done doin that. Were going to do whats called superman cobras. Ok, usually I would do these with a weight but today is all about body weight exercises. So its all core though. So you’re glutes are activated. Every muscle in your body is going to be activated on this. So your shoulders your abs, your glutes, your quads are flexed, which is right here.
Your calves are flexed. Your shoulder blades, and you’re going to keep your head in neutral spine and then open up and squeeze together. Your body, your upper body, your knees, your chest, your chin, nothing is ever going to touch the ground. So all glutes and everything. Ok keep your abs nice and tight the whole entire time and open up. So this is all going to be very good with flexibility and if you do enough of them, because I don’t want you to do any more than forty then you’re going to feel the burn everywhere. K. Soon as you’re done with that were going to activate the glutes a little bit more. hands are going to be here stretch out those lats shoulders should be a little bit tired now and youre going to do what I call smurf jacks, Its not what I call them, its what theyre called. And you’re just going to jump. In and out.
Quads and glutes should be on fire. Getting a little bit dynamic. Get as low as you can. If you cant get fully all the way down to the ground, then just go to here and go in out, in out. Ok, all body weight exercises. You’re going to do forty of those. Soon as you’re done with that, you’re going right back to your seal crawls. So, body weight workout plan, I hope you liked it. Let me know what you think, leave your comments. Leave your umm questions, anything. But go crazy burn a lot of calories you dont need anyting for this workout so theres no excuse. if you’re at home and youre watching spongebob with the kids or you’re doing nothing, youre watching Oprah, I dont know is she even on anymore? I dont know. Whatever it is that you’re doing, you could be burning calories. So god forbid you get up and burn a few. Thats what I always say. Get up burn calories, work hard. It all counts. Let me know what you guys think and look for more videos. I’d love to hear your comments and questions below...
Hello, this is jennaguirre.com and we are here with our home workout routines for women. Cheet sheet. Yeah, home workout routines for women. So, basically what we need today, in todays workout, is one disc, or a papertowel or a pair of socks. We need two tubes, one heavy and one medium. And then we need two dumbbells so what were going to do is, the first rotation is three exercises and the second rotation is one, two, three, four exercises. Now I would recommend you warm up instead of going right into this. So you could maybe warm up by doing some high knees, some jump rope. Maybe some jumping jacks, some russian twists. Something, or maybe like a quick jog.
Like if you’re, if its nice weather and you can go jogging, go jog around your block once for like two to three minutes, get your heart rate up there and flowing. And, the first thing you’re going to do is you’re going to stand here and you’re going to pick up your weights. So, this is basically going to be a total body workout. And you’re going to start with your two dumbbells, you can start with them here or you can start with them here. Now, you’re going to go into a squat to press. Now we are going to do this exercise in the first rotation and in the second rotation of exercises but you’re going to do them a little bit different. So with this one were going to start with the easier version, where you’re squatting and then pressing up as you stand up. Squat and press. So, I want the weight to be heavy enough where its challenging because you are going to do twenty, twenty five, maybe even thirty, depending on what size weights you have. If you feel like you can get to the end of twenty and thats all you have access to is not too heavy of weight where its really challenging you then go nuts for thirty. K.
Go thirty five. If you’re shoulders, if you don’t have to put it down occasionally, and you’re shoulders aren’t burning. Then its not heavy enough and you’re going to have to do more reps. Go until you feel the burn Ok. So use what you’ve got. Soon as you’re done doing that where I’ve kind of burned out your shoulders, you’re going to go right into a single leg pike. So you’re gonna, youre going to feel it in the hamstring of one leg. You’re going to basically go one leg single leg pike, flip over and do bridges. THen single leg pike on the other leg and single leg bridges. So I’ll explain to you what I mean by that.
So, stay on one leg and pull it up now I want you to do no less than twenty preferably 30 and when you’re done with that you don’t need the disc. Your hamstrings have been stretched, now they’re being strained. You’re going to keep your butt up and keep this leg up. You’re in table top position and bridge up. Don’t bend the elbows, its all about the hamstrings and the glutes. With this one you’re going to do thirty to forty of those. Then you’re going to flip back over and do single leg pike on the left leg and single leg bridges on the left leg. Go right back to your shoulder press, go around this three times or for twenty five minutes or more. ‘Cause you’re going to do a full sixty minute workout with this. And then you’re going to go into your second round of exercises. Ok, so dont forget, squat to press, single leg pike, single leg bridge.
Single leg pike, single leg bridge. THats the rotation, two to three more times. Ok, then your next rotation that you’re doing, you’re going to need your tube, ok. So I have my mat here because I’m on a solid wood floor. And I’m going to have my heavy tube and I”m going to put it around my hook or around, you guys have seen inside my house around my banister. So were going to use lats and were going to use obliques. So you’re going to be facedown. Its very important that your core is activated here because you easily can be flipped over and just sitting on your butt. So what I mean by that and you’ll see in just a second. Tension still as you bring the knee up. Switch. Bring the knee up. Switch. So its obliques and lats. but if you’re just like looking around, ya, there you go, I did that on purpose I swear I really really did like I’m not joking. You’re going to do thirty on each side. One one, two two, all the way up to thirty. Soon as you’re done doing that. You’re going to go back to that squat to press, but I’m going to make it a little bit harder.
So if you did thirty before you’re only going to do twenty on this one. If you did twenty before, you’re not going to do anything less than fifteen. Or if you have access to lighter weights then lighten up the weights a smidge. I mean a smidge. And you’re going to go into a squat to press, but at the bottom. Ok so you’re going to squat down, and press up and then stand up. Way way harder squat and stand. Ok, I did my whopping four reps. You guys are doing your whopping fifteen, twenty, twenty five. Whatever you can do. Again, I want those arms on fire. Soon as you’re done with that, you’re going to grab your medium tube, you’re going to wrap it around here. We’ve done this one before, I love it. Total core workout. Posterior reach with a jump. SO now, your hands are going to be to the side. You’re gong to push down and then jump up. Don’t hyperextend the back, breathe on the way up so you don’t put too much pressure on the back. Squeeze your glutes and your cheeks to protect your lower back.
So youre here, boom and reach up those arms. Its very important to reach up those arms as high as possible. So don’t just press down and then let go. Power. Ok. And you might get thrown forward a little bit. but as soon as you get the feel for the jump and the feel for the momentum and where everything is pulling you from. You’ll use the right muscles to keep you from going face down into your banister. And the last and final exercise is going to be an ab one. You’re going to grab your dumbbells that you were using for your presses. If you were using very heavy weight and its too heavy to grab both the dumbbells, then only grab one and hold it like this. But I want you to try to use both.
Keep the legs straight and give me a full crunch with the arms above the head. so more shoulders which are probably going to be tired from those posterior reaches and the shoulder presses. I think I did five! Bonus! You guys got an extra rep out of me. Whoo! I might have only done four. Ok. And then you’re going to go right back around to the top which is your plank with the leg raise. Now, if you keep falling over, and you just don’t have it yet, then take the legs out of the question and just alternate the lat pulldown with the dark tube. Um so, or the heavy tube. And then go right around the whole entire rotation the whole entire time for another twenty five to thirty minutes going around all the other exercises, I think it was four exercises that we did so that you’re getting a full 55-60 minutes of workout which is key. Beautiful. So you’re doing a total body workout. Ok. So your home workout routine for women. Go nuts, work everything out. Train as hard as you possibly can. Maximum effort or umm, produce maximum results. Fully just pulled that one out of nowhere. So, I hope you like it, let me know what you think and watch for more of my videos.
Hey everyone this is jennaguirre.com and we are here with our free home workouts for women. So, this is a really great combination, I do this all the time. I might do this on rotation, at home. I might do this before I workout as kind of like a warm up. Or, I might do it at the end of my workout as kind of like a cool down but not really. Like, maybe I’m at the gym and all the cardio equipment is booked and then this is kinda my little workout to kinda burn out my arms.
So free home workout for women, this is what were going to do. Timed. But you’re going to go around each, so basically its one, one minute thirty, thirty, and then one minute. So, you’re going to jump rope. You don’t have to do tricks if you don’t want to. you can just go very basic. For, umm, a minute thirty. As soon as it hits a minute twenty five, so you can stand close, what I do is I stand close to the clock at the gym, or the clock in my studio or the clock in my house where its got the ticker. As soon as it hits one minute and twenty five seconds, give yourself like five seconds to get down to the ground and do your pushups.
As soon as it hits, a minute, fifty seven seconds, so now you’re into your two minutes because you’ve done thirty seconds of push-ups, then you, lay back down really quickly and do reverse crunches. So I’m going to use, and you could grab onto a chair you could just put your hands down. So, I’m in my studio right now, but this is your home workout. Umm, uh, you could do it at the gym, again I’m totally beating a dead horse. But basically I’m going to run through the whole entire thing for you. So, my camera lady is going to give me the little wave when I’m at one minute and thirty seconds as soon as I’m done I’m going to go down and do thirty seconds of push-ups occasionally glancing up at her and then I’m going to flip over and I’m going to do this and she’s going to wave me down when I’m at my three minutes. So, were going to go right into our jump rope.
Ok, so I’m a very big fan of the jump rope. I love it. Um, the reason why is because, great total body workout. Calves, arms, shoulders. When you start doing the tricks, and doing the double jump, you start going into a little bit more shoulder activation. Bicep, forearms, all that stuff is really great for when you’re doing weight lifting. So when you’re lifting heavy weight. Lets just say you are trying to go heavier. Or if you are using machines in the gym. It doesn’t matter what it is that you’re doing. Or just general kettlebells or dumbbells, your grip is going to be that much better because you’re stronger from doing things like this. Shoulder strength, everything. Total body, everything. Umm, and then obviously its really great cardio. You can do high knees if you want to. Whatever it is. But I absolutely love the jump rope.
Such a huge fan of it. So, getting a little out of breath and I did neglect to tell you guys, or to show you guys what I usually do. So I’m going to do tricks on you, and I’m going to show you, my heart rate monitor. Like I always do, and I’m going to get right back into it. There you go, look, I’m awesome. Is one minute thirty up yet?! So, we could chat more. She’ll wave me down and then I’ll go right down. Now, right now as I’m keeping my shoulders back and keeping my posture good, then I’m going to go, squeeze my shoulders and go right into my push-ups. Ok, I like to do them on the knuckles. So, the big thing here, for this 30 seconds is don’t put your knees down. So you don’t have to go fast. Or you can go fast. You could change it up and do different styles of push-ups. So right now I’d be looking up at my timer, you want to stretch, thats what you do.
Or, you keep going. Ok, I’ve got five seconds. And then I flip over and for one minute I’m going to grab onto my treadmill or my chair or anything and just do reverse crunches. Now with the reverse crunches you want to make sure you lift straight up. Ok, so all lower abs. Don’t come up here, this isn’t a reverse crunch. Lift, ok. Some of you, might only be able to get up here. It’s really not a matter of how high you go, its a matter of using the right muscles. So, were going for one minute on this. So she just gave me the wave down, and now she just gave me the, no no, just kidding, I thought it was 30 seconds. So, just keep going. As soon as she gives me the wave down or I look at my timer, and I’m at one minute and you could do leg lowering too for your abs. Add that for one minute. Now your shoulders are working a little bit by holding on.
Your abs are doing a lot of work. Good, I got three seconds, two, stand up, grab my jump rope and go right back into another minute and thirty seconds. Another thirty seconds of the push-ups and then another minute on the reverse. Literally, so thats three minutes. You can go around that, I’ve literally done that for a half an hour straight at the corner of the gym at the end of my workout. Ive done it for fifteen minutes before my workout. Or I’ve done it, just at my house. Another thing you could do is add this on at the end, or in between your treadmill. Lets just say you do a minute thirty and this is just to spark things up to make your workouts more interesting. You run on the treadmill for two minutes or maybe you sprint for one minute. So you get that heart rate, very very high. Then you get off, jump rope, kind of as a cool down.
Then you get your push-ups and the minute and a half of you like this, is going to make these muscles, start to burn. I was just about to tell you when I noticed the, five seconds that I had to get down to the ground. And then you’re push-ups and then you hold the arms above you and you do your reverse crunches and abs. And then boom, you hop right back onto your treadmill. You just keep it running the entire time so you don’t have to wait for it to get back up. And you’re jumping from one thing to another. So then that’s a four minute interval. and that will make the time go by so fast. So, I really really love this little combination. I do it maybe once every, once every two weeks. But you could do it more often than that. I mean there are so many videos for you guys to choose from but I hope you liked this. Your free home workout for women, and uh, look for more videos from me.
I’d love to hear your comments, please leave them below.
Hey this is jennaguirre.com and we are here with your upper body workouts without weights. K, so totally upper body, but of course I involve some core in my workouts. So were actually outside. This could be in front of your house, this could, this could be inside your house this could be anywhere. But I just wanted to change up the scenery. So, upper body workouts, without weights. Don’t need anything, but your body.
So were going to start out,and I have my cheat sheet, ‘cause you guys are allowed to have one too. I think in my videos I pretty much do push-ups on every single one of them. So were going to start out and were gonna do, huh, you’re going to do, I’m gonna do like five. You’re going to do like 20 or 30 of them. I’m going to go through my regular traditional push-ups that I love to do on my knuckles on one leg. And I’m going to bang out 20. Also known as five for Jenn. One, two, fifteen, twenty. That wasn’t even, that was four. You like that one? Ok so you’re going to do that, upper body awesome workout. Soon as you’re done doing that were going to go into something called an inchworm.
So basically what it is, is a lot of core and a lot of shoulders. You really want to focus on spreading out as much as you possibly can when you’re going for this, little walk. Ok. So you’re going to start out facing down like you’re doing a push-up. Now, what you’re going to do is keep the legs straight and inch, hence the word inchworm. Inch the feet in until you feel it in the back of the legs. Hamstrings are nice and tight. Then you’re going to walk the hands out, keep the abs nice and tight, don’t let the back drop, but walk the hands out further than you would, until you feel it all in your core. Get down as low as you possibly can. Not letting the back drop.
Then inch the toes back in, then walk the hands back out. Feel it in your lats and your abs, inch your feet back in. And go for distance. So, if you’ve got a driveway. Go all the way up your driveway. If you have a flat surface house, you wanna go all the way around your house, inch-worming. Walking past your family waving. Whatever. Or, if you’re only stuck in tight space you can walk in and walk back out. So what I mean by that is you can walk all the way out and walk back in, k. Walk all the way out.
Walk back in, walk all the way out, just go back and forth if you’re really only working with a short space. Ok so awesome, especially right after doing push-ups ‘cause you’re stretching out those tri-ceps, those shoulders and the abs are working. Soon as you’re done doing that I’m going to go into a rotation. Rotation with a leg raise to get a little dynamic. So, um rotations you could do with weights if you have a dumbbell you can do it with a dumbbell. If you don’t have anything, then, um, since today is total body without any weights. So you’re going to open up your feet right here. Actually try and keep your feet together. You’re going to go into a full rotation, then lift up the leg. Then go to the other side and lift up the leg. Other side, and lift up the leg. Now I know you just did push-ups as your first exercise. But a lot of the times in my workouts, I’ll have four exercises and the first one is a version of a push-up and the third one is a version of a push-up. So you could always add in, boom. Always add in, a push-up into your rotation. Now the next exercise in this one, is going to be dips.
So were going to go over to our bench. To our kitchen table chair. And were going to go ahead and get our legs straight, and were also going to do a leg raise in this one as well. So you’re going to put your hands here, and your feet out here. Then as you go down, you’re going to alternate and lift legs. Boom, all triceps. Keep those shoulder blades down. So you don’t want to be like this. It just looks ridiculous. So here, abs are nice and tight, lift as you go down. Awesome. So, go around that whole little combination, if you feel like you want to give your arms some rest especially since youre going right from triceps now to those push-ups again. What do I always do? I always show you guys my little jump rope. Lets see if I can not mess up. COME ON JENN! Lets go with it. Woo, I think I can do it. Oh.. oh my god that totally hurt. Oh my god that burns. Not as much as my arms burn. Ok so I just finished doing, about a minute, you guys must have blinked or something. A minute, two minutes of the jump rope.
Then you go back down to your, I believe it was, your push-ups again. Then your inchworm then your lunge with leg raise, then your dip with leg raise. Upper Body workout without weights. You don’t need a weight. Nothing. Shoulders and arms and triceps and everything, should be on fire. I hope you liked it, go nuts. Go around this whole rotation a couple times. If you want to get more cardio, do more than a minute or two minutes of the jump rope in between. Go for as many as you can. Push yourself over twenty reps of everything. And by that I mean, twenty reps, on each side when you get to the rotation. Back and forth on the inchworm. Twenty each time or if you’re going for distance. In out and in counts as one. So, I hope you liked it, leave your comments, let me know what you think. Work hard. My heart rates dropping I”m not going to tell you what it is because Ive been talking for like five minutes. Alright its 130 which means that I gotta start moving again, alright so I gotta go, ok go! I’d love to hear your questions and comments down below:
Hey this is jennaguirre.com and we are here with our Weight Lifting Routines for women. And, I am going to put your through a workout its all going to be on one side of the body which I am going to demonstrate I believe its, cheat sheet, I believe its five exercises. I am not going to go through the entire series of exercises on the other side, but you know you need symmetry so thats what you’re going to do. As I do with all my videos I show you guys how I have my heart rate monitor on.
So I have it on, its all set I wet it and were all ready to go on our workout. Ok I’m going to start it. So, today is all about lifting weights. Weight lifting routine for women. Ok so we are going to start out, theres a kettlebell and a dumbell involved. I always have my jumprope here to do some jump rope in between. So the first exercise that were going to do is with our kettlebell. Everything is going to be one hand. K. Except for the last exercise your on both hands but its weight bearing on one side. So basically what were going to do is a swing. But you’re going to jump forward and jump back. But its going to be single arm, K. So we are trying to get as dynamic as possible.
So this is what a regular swing looks like, but you are going to jump, jump. Back and forth. So I want you to do twenty forward and do twenty back so its like you’re doing forty swings. Ouch. K. Soon as you’re done doing that you’re going to go right into, with your kettlebell and these are things you can do with dumbbells if you don’t have access to kettlebells. You’re going to go right into a clean with your kettlebell, into a reverse lunge to press. So you’re going to go right from here, to here, to press, to bring it back. Here to here, to press to bring it back. Boom, step back, press, K so you clean as you step back, press up as you go down and bring it back together.
Again, you could do these things with your dumbbell. I want you to do 15 or 20 of those. Then as soon as you’re done doing that, there is four exercises, oh no, there’s five! Then, you’re going to have your dumbbell, you’re going to stay in a split stance, all on this hand. And you’re going to do a plyo, staying in this position. So you’re not switching. Plyo split jump lunge with a press. Ok, so this is what it looks like. The dumbbell goes up as your body goes up and comes down as you come down.
Sown press and down you’re going to do 20 of these too. Do not switch. Soon as you’re done doing that, you’re going to go face down with your dumbbell and were going to do rear delts. K, so you’re here, hand is right here feet are open abs are nice and tight you’re body is going to stay low to the ground, here. Just going to go out to the side. So you can get a little bit of momentum, from right underneath this wrist, but its only your rear delt. So you want to focus on keeping your body down.
Don’t rotate because its not a rotation its a rear delt exercise. So youre here, stay with the body. So you’ll feel this, even though its a rear delt exercise, you’re going to feel it in your obliques because you’re forcing yourself to hold yourself down as you open up to the rear delts. Now the last exercise all on this side is going to be a weight shift pushup. You’ve had massive massive pressure on this arm. This is where were going to keep the pressure. I’m going to face you this way so you can see, hands are out wide like a regular push-up and you’re going to shift your weight onto this side. Boom and press up. So both arms are bending so you can look if you need to.
And you’re going to do 20 on that side. You’re going to switch to the other side. So this side is kinda getting all the rest when you go to the other side and you start off with the swinging and jumping. Ok, then you’re going to do the clean lunge, then the lunge press, then the rear delt, and then the weight bearing push-up. So you have plenty of time. You can go back and forth and back and forth. And get you two to three rounds and it will take you a whole entire hour. So, I hope you like this. Weight lifting routines for women. Lift weights, get nice and toned and lean long muscles. let me know what you think, leave your comments, get dynamic, do as many as you can.
Do not do anymore than 20, even if you have to lighten up the weight a little bit. Don’t lighten it up so much that on a scale of 1-10 on your heart rate monitor you’re heart rates not even high. Thats the whole point of this thing. And if you feel like you want to give your body a rest, from the weights, you can always do some jumping rope in between. You know me, I absolutely love doing the jump rope in between. So you go from one side, to the other side, to jump rope then go back to another set. Again I hope you liked it, let me know what you think, and look for more videos. I’d love to hear your comments and questions down below:
Hey this is jennaguirre.com and we are here with todays body weight workout program. Totally just cheated! Busted. I’m not even trying to fake it. Body Weight Workout Program, I got it written down. So basically what I’m here to do today is show you about how you can do a total body workout with just your body weight. Ok, so basically what were going to do is, you can do this in a doorway, or you can buy one of these things online. I think it was $20 bucks then you send in a rebate and you get one of those little hanging ab things. Which, they’re actually right there so I might go get them. Um, first exercise that were going to do for body weight exercise is all push-ups.
But, pull ups are also awesome body weight exercise. So what I’m going to do is I’m going to combine them. You’ve probably seen this combination a million times but I’m going to put together that, that, a burpee and at the end I’m going to add in some abs. So, total workout. Go around this, superset it with some jump rope, I’m about to bust out my jump rope I’m even going to stand out here. Showing you, got my heart rate monitor on, got my heart rate monitor on. And I’m going to go, ok, so were going to go down into a push-up, boom, push-up, stand up grab onto this, do a pull-up. Ok. So if your doorway is high and youre going to have to jump up for it thats even more dynamic, if its not you just grab right onto it and pull yourself up. If you need a little bounce, anybody can do it. If you need a little bounce coming from your legs, you jump.
Ok, then you go back down, pop it out, push-up, stand up, grab it and pull up. Go through that 20-25 times. Go for time, go for two minutes straight of doing that. Soon as youre done doing that your going to go into some abs. So youre going to hang here. Hang here, or youre going to ,freeze frame. You are going to, hey I’m back! You’re going to grab onto your little ab things. Again, send this in. I don’t remember how much it was. You go here. Now, if you’re in a low doorway and if you’re tall, you might be six feet tall. I actually do, I have a client thats 6ft 2 and she does this. Hold onto here, let your body hang and put your legs behind you. Then pull your legs up. Slow and controlled, you don’t want your body to swing like this. Ok, you want to control it. Abs nice and tight. Keep the legs nice and tight. If you have enough leverage, your doorway is high or you’re short, keep your legs straight and lift your legs straight. All the way back full range of motion. Or, if you just bought this, or you’re using your doorway and you haven’t got this yet. You can do them hanging like this.
Whatever grip feels more comfortable for you. So you let your body hang. Don’t be like this, keep your shoulders down and back and pulling. Keep your upper body nice and tight. So don’t let yourself hang like this, this just looks ridiculous. How hard is this. Ok I’m going to stop now, I’m going to get serious. ok so abs, boom. Ok. Soon as you’re done doing that, soon as you’re done doing 30, 40, 50. I dont know what. You go and you grab your jump rope. And you get more dynamic. Especially have it ready, without a knots. I think I do this in every single video. And you jump rope. Ok, go for as long as you can. Go for two minutes, get some double jump in there.
Think I messed up on every video too. But I don’t do this when I’m on my own ok. Its because I’m talking ok? Do some crosses. Oh. Here I go! OH! I’m done. And then what am I going to do? I’m going to go into my push-up, pull-up combination. Ugh! I am bad. I am bad like Michael Jackson! Actually, I’m better. Ooh, did I say that out loud. Ok. I am. Alright so I hope you liked it. Total Body, no, Body weight workout program. Totally cheating. It’s ok. Its ok you can, I hope you wrote all that down. Hope you took a mental picture. Chick, chick chick. Alright now I’m just getting ridiculous. Go crazy go nuts go through this workout, get at least 45 minutes.
Add some of your own stuff in there. But I hope you liked it, make sure you do everything with good form. Push yourself. Heart rate is at a whopping 155 now. But I’m sure it was higher than that when I was in the middle of it. Like how I stuck my tongue out while I was doing my crosses? Uhh! Have fun, ok, let me know what you think, of course, leave your comments. Ok look for more videos. Bye. I’d love to hear your comments and questions below:
Hey this is jennaguirre.com and we are here with body weight exercise. A very awesome body weight exercise is push-ups. Huge fan. That’s all I do in between almost every one of my circuits. No matter what body part it is. If its arms day, bi’s and tri’s, I’m super setting it with some push-ups. It’s a great body weight exercise. So I’m going to show you one, a regular version of a push-up. And then I’m going to show you a couple different versions of them that I do when I’m in the gym and I’m working out. So, basic push-up is a chest muscle. And it fully works when you press out, and come together. So bench presses with the bar bell.
Awesome chest workout, but you’re limiting your range of motion. With push-ups you are limiting your range of motion a little bit because you can’t bring your hands together like you would with dumbbells. But when you add different dynamics to them and move your hands, you get to really truly access the muscle and squeeze. That’s all I do is crazy amounts of push-ups. So, there’s different ways. A regular traditional one is going to be with your hands right by your, uh, right in the center of your chest with your thumbs. And you could put your feet together, together, open. Different modifications on the knees.
I believe that even if you’re a beginner you can do it on your toes. Even if you’ve got to limit your range of motion, if I get a pulse. Then you go as slow as you possibly can, slowly getting down more and more each time you try them. So you’re here, you got abs nice and tight, feet are open. And you go all the way down and all the way up. That’s full range of motion on a push-up. All the way down, all the way up. If you want to you can get a little block right here, and you go down until your chest touches the ground.
Ok, I like to do them on my knuckles and with my hands closer together. I feel it a little bit more in my rear delts, I feel it a lot more in my triceps in a closer grip and I like the way that it feels on my wrists a lot better. So you’re going to be on your knuckles ok, if you want to try it this way. I put one foot on top of the other, also to make it a little harder as well. And you’re going to go down, here. Again, keeping the chest up and then squeeze and press up. So its a little more triceps, I like the way my shoulders pop when I’m doing these. And that’s another version of a push-up. I love staggered plyo push-ups. So I’m going to show you this one, then you guys try them and let me know what you think.
So, staggered plyo, so your hand position is staggered. And, how are you going to get it staggered position on the other side? You’ve got to plyo over there. So I’m going to demonstrate what I mean. On these your feet are going to have to be open. You can also try and make it more dynamic and harder by putting your feel closer and closer together. So, staggered. Down here on this side and then you pop to the other side.
Pop, pop. Getting down as low as you possibly can with every one. Now, you don’t have to get that low. You don’t have to let your chest touch the ground every time. If literally you start out doing this, I’ll take it. I’ll take it. Just get dynamic. Get a little bit of air. If your staggered is like this and all you can do is or you have a little bit of a staggered change, eventually. Its baby steps. It’s all about pushing and then you get further away and then you get further down. So push, try those different variations. See if your triceps and your shoulders are burning. Let me know what you think and I hope you like it. Squeeze. Squeeze like you’re trying to crack a walnut between your armpit and your chest. Oh, I think I just cracked one. Ow. Hope you liked it, ok bye.
I’d love to hear your questions and comments below:
Hey this is jennaguirre.com and we are here with your workout routines for women. So what I did with this one is I know a lot of the ladies are always making comments about, the little muscles over here, and the little bye bye arm. So, I tried to add in some exercises into todays workout, for the ladies. Ok, so I have my cheat sheet. You guys are allowed to have it for your workout routine for women. And I have, what, what… do I have?
Yes I do, I have my heart rate monitor on, I do, I just wanted to show you. Ok, workout routines for women. Go crazy, this is what were going to do. First exercise is going to be a plie squat. So what I have here is two dummbells, and were pretty much going to use these dumbbells for the workout. of course I have my jump rope so that we can get dynamic in between sets. So a plie squat, if its done right, you can feel right over here. So thats what the ladies like, so that’s why I added it in. Wide but the hips and knees and toes are in a line. So you do not want the toes totally turned out, and the knees going in a different direction.
It just feels uncomfortable when I’m moving and its hurting, so I’m not going to do it. You’re not going to do it either. So, here plie in ballet is what? I mean I’m totally not a ballerina, but if I wanted to I could. if anybdoy wanted to be they could. So what you’re going to do with this is you’re going to add weight to this. As heavy a weight as you possibly can. And you want to think about squeezing up. So I’m going to grab two dumbbells because I’m going to use them on my next exercise. And I’m just going to let my dumbbells hang. You’re going to go down, till they touch the ground and think about squeezing up. Back shot. Down, and squeeze up.
As you’re squeezing your cheeks up. You’re squeezing your inner thighs together and you’re working this muscle over here. So down and up thats all you’re gonna do. Until it burns. And, heavy enough weight so that you really feel it. Don’t do anything too light ok, because then you’re going to be here doing like fifty of them before you even feel any squeeze on on, you’re going to feel it in your glutes too because your legs are open.
So youre going to feel that this muscle is activated. Soon as you’re done doing that I added in another exercise. I’m gonna get a little total body on you, so I”m gonna add in some bicep curls. But you’re going to do a lateral lunge. You will feel this tremendously. So you’re going to go ahead and take your two dumbbells. And you’re going to step to the side. Now, I”m going to show you a couple different views. When you step to the side in a lateral lunge, you’re going to go like this. You’re going to bring the dumbbells to wrap around the knee that is doing the moving. And you’re going to go down, until you feel it, in the inner thigh of the other leg.
Pushing the butt back. So, this is a front view, this is a side view. This is a back view. Ok, so all until you feel it back here, and you have to push your butt out. So if you just go like this, when you don’t bend the legs, you’re not going to feel it here. So you gotta go boom, push the butt out, drop the heel down so that you feel it on the inner thigh. So what were going to do is were going to add in some bicep curls. So you’re going to go here, stand up, curl it. Go to the other side. Here, stand up, curl. Give me 20 on each side. Yes, you will be doing 40 bicep curls. 20 on each leg of the lunges. Ok, soon as you’re done with that we are going to go into some push-ups.
Ok, with a leg raise so were going to activate our glutes a little bit on this one. So you don’t have to do them on the knuckles, I just like to do the push-ups on the knuckles because I have some issues with my wrists. So you’re here. Now, you could stay on the same side if you want. Or you could alternate the sides. So as you go down the leg raises. So my glute is activated. now if you want to, you could have stayed on the same side with the lunges. And then stay on the same side, here. So just go down, don’t let the leg touch so that glute stays activated the whole entire time. So you want to try and do, 30 pushups, 15 on each leg. And then as soon as you’re done with that, I believe were gonna do some dips. So lets just say, were going to go over here over to my bench. And you’re going to do some dips.
So, more triceps, so this is what I was talking about with the ladies and the arms. So we just worked them over there. And now were going to isolate them over here. Ok so if you need to you can bend the knees because your arms are probably going to be a little bit tired. And you’re goig to go down. Till your butt touches the bench. Ok, touches the ground, just about. So if youre on a higher bench. Lets just say you’re doing this in your living room or you’re doing this in your kitchen and youre at the kitchen table you’re going to be higher. So you’re not going to go all the way down. The focus here is to work the back of the arm and the triceps. So your elbow is going to bend, your shoulders are going to stay down and you’re going to squeeze and press till the back of your arm and your elbow is hyper extended.
Soon as you’re done doing that, what are we going to do? Were going to get a little bit dynamic, give your arms a little bit of a rest. Because yes, when you jump rope, you are working upper body a little bit to get the jump rope around. But right after youre done doing that, get dynamic. Jumping jacks if you want to. I mean, try and add something to it because I’m not a big fan of just standing here doing jumping jacks and its not 1982 anymore. You guys are more dynamic than that, especially training with me. So, I suggest the jump rope just because I feel like its the awesomest workout ever. I do it everyday. if you want you can grab onto two dumbbells and do jumping jacks this way. If you want you can do high knees in between. Whatever. Do something in between and then go right back to, your plies.
Ok, so four exercises. Pretty much a total body workout. We got some push we got some pull. We got some biceps, we got some, back of the arms, inner thighs, which was the main reason for posting this video. And we’ve got our workout routines for women, thats it. Were all done. Go crazy, go until you feel the burn in the back of the arms – in all the muscles. Let me know what you think, go around it at least 2-3 times. And umm, feel the burn baby, feel the burn. Get that heart rate up. So if you’re wearing your heart rate monitor your heart rate better be higher than mine because mines a little bit too llow right now.
So I gotta get to steppin. I’m gonna go workout, you go work out. Get crazy. Let me know what you think.
I’d love to hear your questions and comments down below:
Hey this is jennaguirre.com and we are here with body weight training routine for today. So, all body weight exercises. You don’t need any dumbbells. Total body workout basically so I’m going to get a little dynamic on you guys and I’m going to put you through a little combination. Ok, so body weight training routine. The combination is going to be, for distance, if you have it. If not, then you’re going to have to go a short distance, forward and back. What I mean by that, is you’re going to do bear crawls. I want you to do it, go outside. Go bear crawling in your yard. Do this workout, go to your local park you have.
Save this workout for when you can be outside and can go for distance. So I’m going to start back here and I’m going to do bear crawls to you. I want you to do at least 25 bear crawls. So what you’ll do is just 20, 30, 30 bear crawls. So I’m going to start face down. So bear crawls you got one side that’s tight and one side that’s long. So the opposite arm and the opposite leg. So here, here. So you’re going to go forward, all body weight. As soon as you get to 30, or 20, or 25, nothing less than 30. You’re going to go with what I call a half burpee. So you’re going to keep your hands here. So lets just say I just finished, boom.
Now I’m going to get dynamic and do a half burpee. So bring my knees in, for forty times. Go as fast as you possibly can, keeping your abs nice and tight. Soon as you’re done with that you’re going to stand up and you’re going to get some legs involved. You’re going to do some prisoner jump squats. Hands are going to be by the ears, jump. You’re going to do 40 of those too. Soon as you’re done with that youre going to do 40 on each leg hands are behind the ears, split jumps.
One one, two two, three three. Forty again. Then what you’re going to do is, you just finished bear crawling. And you’re going to go here, and now you’re going to go backwards. Which can get confusing. Don’t think about it too much. Go backwards, 25, 30, however many times that you went forward. And you’re going to do that whole thing, all over again. 40 half burpees, 40 prisoner jump squats, 40 split jumps on each leg.
Go around that twice. Go back to your forward again, do it again at that end. Go back to your backward again. Do it again at that end. So basically you’re doing a total body workout. Body weight training routine. Ok, total body, getting dynamic. A lot a lot of core with the bear crawls and everything. Getting dynamic with the jumping and the legs. So, I hope you liked it. Let me know what you think. Put yourself through it. Let me know how long it took you. Time yourself, and then the next time you do it, try and beat your time. So thats an awesome way to challenge yourself. So I hope you liked it, leave your comments, everything.
Go crazy you got work to do so you gotta go, bye.
I’d love to hear your comments and questions below: