No equipment full body workout after your workout with the Muscle Builder’s Interval Training Workout, can use to target your gluts, quads, abs, and arms.

30-minute Interval Workout

Begin with a 5-min warm up followed by 4 total intervals with 5 sec. rest in between.

Your Workout Goals:

5-min warm up followed by 5 total intervals with 5 sec. rest in between.

3 min. cardio + 1 min. strength

30-minute interval workout

Like this routine? Find more beginner strength training routines here.

9. The People’s Muscle lifting Workout

What You Need:

Weight plates and an exercise mat

1-min warm up

10-min. Power Circuit

This routine requires you to perform a circuit of 10 different exercises.

5 sets of 1 rep max of each exercise. Perform the full 10 sets of each exercise, going up in weight for each set. Rest 1 min. between each set.

You’ll be on the move!

Your Workout Goals:

10 sets of 1 rep max

1-min. cardio + 1 min. strength

40-min. workout

10-minute warm up, 2 sets of 10-15 reps each exercise

1-min. cardio + 1 min. strength

30-minute circuit

You’ll be very active!

12. The T25 Workout

What You Need:

Large barbell

26-inch box

2 dumbbells

25-inch box

Push-up

Seated pull-up

Bodyweight squats

Bulgarian split squat

Lunge

Dips

Bicycle crunches

Crunches

You can use the movements for this entire workout. You may choose to perform the full circuit once, or start with the push-ups, squat jumps, and bodyweight squats.

Your Workout Goals:

5 sets of 1 rep max

1-min. cardio + 1 min. strength

30-min. circuit

25-minute circuit

5-min warm up

10-min. circuits

10-min. cardio + 1 min. strength

5-min warm up, 2 circuits

Your workout will keep you extremely active for the entire 25 minutes.

14. The Spartan Workout

What You Need:

Hose

An adjustable bench

Instructions:

Do the push-ups for each exercise for a total of 20 reps.

Then perform the dips with the handle of the weight on your shoulders (starting from the floor and going to the floor) and then pop up for a total of 20 reps.

Do the burgees without the shoes for each exercise for a total of 20 reps.

Do the lunges with the ball of your foot for each exercise for a total of 20 reps.

Then perform your push-ups for the exercises on the top row of the pull-up bar for a total of 20 reps.

Do the forward lunge on each exercise for a total of 20 reps.

Do your burgees without the shoes for each exercise for a total of 20 reps.

Do your push-ups for the exercises on the bottom row of the pull-up bar for a total of 20 reps.



Top 5 best exercise positions for Women's

Try some new exercise moves to stay fit, without breaking a sweat. New York, (July 03, 2018) – The old saying, “Jumping jacks will make you fat”, is so inaccurate now that women know that exercising effectively is as important as eating nutritious and protein-packed food. Some of the common exercise activities are going for a jog or taking a walk, doing a dance or body weight workout or even do more cardio-based activity at the gym.


Exercises can vary in intensity, workout length, times and even the type of equipment used. There are many types of exercises for women, such as the push-ups, sit-ups, side bends, leg lifts and others. However, these exercises are mostly performed with a barbell or a cable machine.


Let's take a look at the top 5 exercise positions for women:


The standing position


This is the most popular exercise position, especially for women who work at the office. The standing position refers to the major muscles of the body that are engaged in these exercises. It is particularly good for the upper body. It can be done by sitting in a chair, bench pressing the upper body and lying on a bench.


The kneeling position


This is an intense leg exercise that is used to tone the legs. It involves pressing the legs in a flexed position. The lower body muscles are engaged while doing this exercise. It's beneficial for women who do a lot of sitting at their desks and have tight calves.


The bicycle sit-up


This exercise position involves a woman lying on her back while sitting on the bicycle and squeezing

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 her thighs and gluts. In addition, there is a hand or a foot on the pedal, usually of a bicycle. It is one of the effective exercises for women who want to tone their back and buttocks muscles, without having to spend a lot of time in the gym.