How To Create A WORKOUT PLAN

Build Your Workout: Girl Exercise Maker

Sport is an important part of a healthy person's life. It helps to feel better and keep the whole body in good shape, and does not allow you to gain excess weight. If you don't have the opportunity to work out in the gym, workouts at home are an excellent solution. But how to properly organize the whole process so that the effect of the exercises becomes visually noticeable?

Especially for you, under the strict guidance of the trainers of the Booster Workout studio, we have compiled a set of exercises. Each of them can and should be included in your circular functional training in order to make it rich and effective. Play with exercise speed, time intervals, and alternate between static and intense work. To complete this set, we need dumbbells.

If dumbbells are not at hand and you want to start training right now, you can replace them, for example, with water bottles.

Press with forearm extension from behind the head

Build Your Workout: Girl Exercise Maker

Photo: Anton Ukhanov, “Championship”

Build Your Workout: Girl Exercise Maker

Photo: Anton Ukhanov, “Championship”

From the starting position you need to do a dumbbell press, then bend your arms, lowering the dumbbells behind your head, straighten your arms and return to the IP, slightly bending your legs to relieve the load from the lower back. The deltoid muscles and triceps work.

Row of dumbbells to the belt in the slope

Build Your Workout: Girl Exercise Maker

Photo: Anton Ukhanov, “ Championship ”

Build Your Workout: Girl Exercise Maker

Photo: Anton Ukhanov,“ Championship ”

In the initial position (tilt with bent legs), the dumbbells are at the level of the knee joints, directing the elbows back and bringing the shoulder blades together, pulling the dumbbells to the belt. While in an inclined position, we tighten the abdominal muscles to avoid stress on the lower back.

Stretching and flexing the trunk with dumbbells or other weights

Build Your Workout: Girl Exercise Maker

Photo: Anton Ukhanov, “Championship”

Build Your Workout: Girl Exercise Maker

Photo: Anton Ukhanov, “Championship ”

The main task is to keep the lower back pressed to the floor, so in this exercise there is no phase where the abdominal muscles relax.

Hip extension while standing in support on the elbows

Build Your Workout: Girl Exercise Maker

Photo: Anton Ukhanov, “Championship”

Build Your Workout: Girl Exercise Maker

Photo: Anton Ukhanov, “Championship”

Dumbbells or other weights held in the knee increase the effectiveness of the exercise and simultaneously determine the correct range of motion. The exercise is aimed at working out the gluteus maximus muscle.

Ski Jumps

The exercise is performed by jumping from side to side, similar to the movement of a skier. The exercise is aimed at increasing heart rate, intensity and working out the muscles of the legs You can perform 3-4 sets in series of 30-45 seconds with a rest of 20-30 seconds between sets.

We hope this constructor will help you organize a workout at home, because almost every girl dreams of a beautiful figure, and these exercises will help you to be in great shape!

Build Your Workout: Girl Exercise Maker

Put together your workout: exercise constructor for men

Circular functional home workout.

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