Total Body Workout at home for Beginners Female no equipment pdf | Full Body workout at home without equipments

A lot of Full body workout routine for females are out there. I've seen them and most of those so called "total body workout" are either circuit style HIIT workout or not properly designed which will put muscle imbalances which eventually lead to so many postural problems.

Training and working out is crucial for everyone period and those who say that we don't need to exercise because our body is so lean and sexy. I mean what the hell, exercises are not all about aesthetics, It's for-

• improving mental health and mood
• reducing the risk of heart disease
• prevent the onset of other diseases
• builds immunity

and definitely aesthetics and an attractive looking physique are the positive side effects of it.

In this post I am going to share a no equipment full body workout routine. So if you are training at home then there will not be any excuses.

It's a complete body routine which requires no equipment.

I have designed this routine in such a manner that it will hit your entire body by using your own bodyweight, and this bodyweight will be enough resistance required for a change.

If you are a beginner or someone who cannot do regular pushups or pullups then I got you covered.

This routine is specially designed for beginners female. If your goal is to build muscle and burn fat then this full body workout routine will go best with you.

So without any further ado lets get started.

Download the Total body workout at home for beginners female no equipment pdf down below

Total Body Workout at home without equipments

Frequency: Do this routine 3 times a week, every other day.

The first three exercises are going to be a superset.

A superset is when you perform one set of an exercise and then immediately switch to another exercise.

The first exercise is going to be for lower body.

1. Jumping Squats + Lunges

This will majorly work on your quads, hamstrings and glutes muscle. Giving your thighs a sexy look.

Do them in a superset fashion, meaning right after you finish your reps with jump squats you immediately move on to the next exercise, i.e. Lunges. You can either do walking lunges or standing, it's totally up to you.

Moving on to the second exercise, which will target our back muscles.

2. Negative Pull-ups + Back widows

If you can't do pull ups then this exercise (negative pull-ups) are going to be come in handy. you just have to jump on to the top of the bar and come down slowly from there.

"Back widows" trains your upper back muscles, instructions will be down below.

3. Knee Pushups + Pushup bottom hold

If you can't or struggle to perform a pushup then this third exercise will be your go to progression of doing pushup.

This will work on your chest, deltoids (shoulder muscles) and triceps muscle.

4. Glute Bridges

This exercise will tone your butt muscle giving you that bubble but effect.

Glute bridges are perfect for strengthening and building a bigger butt.

This will work on your Gluteus Maximus and hamstrings.

5. Burpees

Burpees will train your endurance, it will be treated as an HIIT exercise.

6. Reverse Snow Angles

This will train your entire posterior chain.

Reverse snow angles will hit your Traps, Rhomboids, Lower back, Glutes hamstrings and all the other smaller back muscles.

Instructions will be down below.

DOWNLOAD Workout PDF

Instructions

a) How to do Negative Pull-ups

1. Grip an overhead bar or door fame and get into the top most position of the pull up exercise. Use a partner or bench to help get into position if you are not strong enough.
2. Slowly lower yourself down, taking as much time as possible, into the dead hang position (arms fully extended).
3. Get back to the starting position by following the first step and repeat the process.

Tips:

• Keep the negative pull-up movement slow and controlled.
• Engage the upper body muscles to create tension throughout the exercise.

b) How to do Back Widows

1. Lay down on the floor
2. Bend your legs as shown in the image
3. Squeeze your glutes and core to maintain tension as you move through the reps.
4. Bend your arms, keep elbows in contact with the ground.
5. Lift your upper body up by pushing your arms down into the ground.
6. Hold at the top for couple of seconds.
7. Get back down and repeat

Tip: Don't lift yourself up with the help of your feet, try to really accentuate your upper back and rear shoulder muscle. Lift your upper body off the ground by really pushing your arms into the ground.

c) How to do Pushups Hold

Come into the regular knee pushup position, perform the rep as you do and when you get to the bottom of your rep hold that position for 20 seconds and come back up.

d) How to do Reverse Snow Angles

Starting Position

• lay your front side on the floor
• stretch out the arms to the front
• the palms point to the floor
• the legs are stretched out, the toes on the floor

Correct Execution

1. lift chest, arms and legs slightly, they hover across the floor
2. move the arms to the pelvis in a bow and the legs apart
3. the limbs do not have any contact to the floor
4. come back controlled to the starting position
5. now you can rest the limbs on the ground for a moment
6. begin with the next rep right away

Try this total body workout at home requiring no equipments at all and get those gains coming.