A lot of female clients and followers ask me about workouts that you can do in the comfort of your homes, so I felt it was time to post something different and unique than what is already out there. This workout routine for women will help you get stronger, toned, balanced, and lose fat quickly. 

(I also wanted to mention that you check out my Instagram page https://www.instagram.com/getufiitnow/ if you don’t already follow me because I have some unique and non-generic exercises on there already and always post new ones weekly). 

 

For this amazing and effective routine, we will not be doing any squats, burpees, deadlifts, planks, lunges, or jumping.

 

And we will need a few things listed below, so please consider getting them if you don’t already have them. And if you can’t access them, there will be some parts of the routine that you can do.

Workout Necessities.

(1) Mat/Blanket

Mats will provide extra padding between your body and the ground. And they are very useful for protecting your sensitive hips, knees, and wrists on hard surfaces. 

They are also helpful for cleanliness and preventing your workout clothes from getting dirty as well.

so helpful for cleanliness, and preventing your workout clothes from getting dirty as well.

(2) Foam roller

The foam roller is a very useful tool for any weight loss, fitness, or body transformation journey. It is commonly used to relieve muscle soreness, tightness and alleviate inflammation.

 And it helps to increase range of motion through a self-myofascial release technique before and after a workout session. Consider purchasing a top-quality foam roller, they are not too expensive.

(3) Resistance Bands

This is one of my favorite tools and it is probably one of the absolute best pieces of workout tools anyone can have. They not only save space, but they provide an amazing amount of resistance that equals actual weights and they are easy to throw in a suitcase when you go on a trip.

 I use them often with my clients and recommend that all my clients have a couple of them because they can do a large variety of the unique exercises I create for them. exercises. They are also great for warming up before your workout or play any type of sports.

(4) Medicine ball

A medicine ball is a great tool for anyone to have at home or use at the gym. It was mostly used before by athletes because it is good for explosive movements, endurance, and stamina. After all, they would throw it against the wall or get slammed on the ground for long periods. That is no longer the case, and it is not only a tool for athletes. 

It has increased in popularity because you see it everywhere on social media and in gyms. And it can help improve the intensity and quality of any regular strength training workout. And the belief that it is also a good workout that can target the shoulders, full-body, and abs.

(5) Jump rope/Skipping rope

This is another favorite of mine, and I highly recommend it. If there is only one thing you would get on this list, this should be it.

 The skipping rope has so many great benefits, and I have listed some of them below.

 

(A) It is a full-body workout

 

(B) It burns serious calories

 

(C) It improves coordination

 

(D) It improves concentration

 

(E) It improves heart health

 

(F) It improves stamina and gets rid of fatigue

 

(G) It helps to decrease belly-fat

 

(H) It improves bone strength.

 

(I) It tones your body parts

 

And so on..

 

When you skip, you do a full-body workout, and the amount of calories you burn in a short period is often phenomenal. That added to all the benefits I have listed is why I highly recommend skipping if you have the space for it in your home.

 

 

(6) Weights/Dumbbells

The dumbells are probably the most common and most loved tool on this list. Some of its benefits is that it allows people to train each limb one at a time, it also helps identify imbalances from one side to the other, and it is versatile amongst other things.

I am not going to talk much about dumbbells because everyone is familiar with it and likely used it at one point or the other. 

But the only thing I would say is that we do not need the sizes of our dumbbells to be gigantic. Less weight equals more results in my opinion, so consider having a  set of light dumbells and one set of slightly heavy. For example, an 8Lb and 12Lb. And after 3-4 months get a 15Lb if you absolutely feel the 12Lb is not too challenging anymore.

(7)Eating/Nutrition

These are usually the most challenging part of any weight-loss, fitness, or health journey for most people, and I believe that eating should not be too Challenging.

Food and eating are simple when we go back to the basics but not easy when we try to implement them. There is a Ufiit.com way of conquering food challenges.

At Ufiit, after two decades of transforming and helping 2422 women and men become the best versions of themselves that nutrition or eating healthy has nothing to do with logic or lack of willpower most of the time. 

We believe that nutrition has parts that are not generic and one size fits all.

 Based on our clients, we discovered that nutrition has components that cannot be measured or calculated. 

We believe this is why most of us find it challenging to follow a generic diet program. We also found that this is why people have a hard time getting long-term sustainable success.

Since we are all unique individuals, we have emotions and feelings that we attach to experiences and events. 

Food is one of those things that we attach emotions or feelings to and these feelings are often nostalgic and sentimental to every one of us. 

 

Based on this fact, we decided to approach our client’s nutrition in a unique and non-generic way. And it has been very successful. 

 

Since what we eat is extremely important, it is said that our nutrition accounts for 70-80%, and exercise accounts for the remaining 20%. So how do we conquer food or nutrition without starving our bodies or killing ourselves? Read more here

Let's get started.

This routine is unique, non-generic, and challenging, but it is not damaging, and it will get easier as you repeat it. It will help you tone-up, get stronger, lose fat, and find balance in your body. 

My program does not follow the premise of no pain, no gain, because I do not believe in that philosophy.

 

My method is based on the respect your body ideology, so you should not hurt or feel any damage to your body, but if anything hurts while you are doing the routine, please stop.

 And move on to the next one and if it keeps hurting, stop altogether. (Consult with a doctor before starting any fitness or weight-loss regiment)

 

If you have not yet subscribed to my newsletter please consider subscribing. Click here and Subscribe Newsletter or Latest Updates

Do two sets of 14 and 12 on each side when the exercise specifies a right and left. 

But when the video does not show that, please do 14, 12, and 10 reps.

 collections of each exercise listed below with 12-14 reps

( Please take 30-45 second rest in between sets)

You should notice some changes in your second week if you are consistent.

You have two choices on your sequence for the days you will be doing the workout.

Choice one: Will be to do one day on one day off. 

Monday workout, Tuesday rest, Wednesday workout Thursday rest, Friday workout sat to rest. Sunday family and fun day.

 

Choice Two: Two days on one day off. Monday, Tuesday workout, Wednesday rest. Thursday Friday workout Saturday rest Sunday is a family and fun day. Repeat the following week and the one after.

***Warm up with jump rope for 7 mins at a steady pace, low intensity. Or do the Ufiit speed skater twice for a total of 4m.

Please do either of these at the beginning of every workout.

Do 2 sets of 14 and 12 on each side when the exercise specifies a right and left. But when it doesn’t, do 14, 12 and 10 reps.

 collections of each exercise listed below with 12-14 reps

( Please take 30-45 second rest in between sets)

You should notice some changes in your second week if you are consistent.

You have two choices on your sequence for the days you will be doing the workout.

Choice one: One day on one day off. Monday workout, tuesday rest, wednesday workout Thursday rest, Friday workout sat rest. Sunday family and fun day.

Choice Two: Two days on one day off. Monday,Tuesday workout Wednesday rest. Thursday friday workout saturday rest sunday is family and fun day. Repeat the following week and the one after.

***Warm up with jump rope for 7 mins at a steady pace, low intensity. Or do the Ufiit speed skater twice for a total of 4m.

Please do either of this in the beginning of every workout.

Day 1 exercises

Ufiit Speed skater

Ufiit one arm, one leg foam roller push up

Ufiit Zulu Warrior

Ufiit Sweeper

Ufiit Penguin

Ufiit Ab Baller

Cool off with 7mins jumping rope/Ufiit speed skater

Day 2 Exercises

Warm-up with 10 mins jumping rope. If you don't have a skipping rope do the Ufiit speedskater.

Please do either of this above before you start every workout.

Ufiit Dumbbell Sit ups/Medicine ball sit ups If you don’t have dumbbells, use a medicine ball.

Ufiit Abs with Chair

Ufiit Butterflies with Band.

Jump rope for 7 mins at a steady pace, low intensity. Or do the Ufiit speed skater twice for a total of 4m to close out the secondary. Have any concerns or comments concerning this workout? Please leave a remark below: 

 

My exercise library has hundreds of unique and non-generic routines, exercises and sequences, that are not common on known except you are one of our Ufit.com clients, subscribe to Ufiit.com for different tips, insights, and routines that will help you get to your goals quickly without killing your body. Click here and Subscribe Newsletter for Latest Update