Name: How To Do SQUATS FOR BEGINNERS | Correct Form & Mechanics | STEP BY STEP GUIDE @womensworkouts
Uploaded: 2026-09-22T08:17:00-05:00
Duration: 8 min 17 s
Description: How To Do SQUATS FOR BEGINNERS | Correct Form & Mechanics | STEP BY STEP GUIDE

How To Do SQUATS FOR BEGINNERS | Correct Form & Mechanics | STEP BY STEP GUIDE

Athlean-XX for Women 2026-09-22 | How To Do SQUATS FOR BEGINNERS | Correct Form & Mechanics | STEP BY STEP GUIDE

Top 5 Glute Exercises for Women (DON’T SKIP THESE)

Athlean-XX for Women 2023-01-27 | The best glute exercises can be found in our MAX/Shred program
athleanx.com/max-shred

If you’re looking for the best glute exercises for women, look no further. This butt workout is the best glute workout at gym for women, but you can also adapt it into a glute workout at home. Probably the best glute exercise is the High Step Up. Be sure to press through the heel to really hit the glutes as much as possible.

Then, we’ve all heard that the hip thrust is one of the best butt exercises for women, and I agree! I recommend you do these with a resistance band as I’m showing here.

But it’s important to do more than just front plane movements in your lower body workout. That’s why I’ve added the Lateral Resistance Band Steps into this butt workout. This way, your glutes get a little bit of lateral movement in their glute workouts as well.

The Reverse Glute Hyperextensions will incorporate not only your glutes, but also your low back into this lower body workout for women. The low back and glutes work together, so it’s important to work them together.

The other muscle that works closely with the glutes is the hamstrings. So the last of the booty exercises I’ve included in this glute workout for women is the Ham Curl w/Hip Raise.

Here are the exercises that make up these butt exercises for women:

1) High Step Up
2) Hip Thrusts w/Resistance Band
3) Lateral Resistance Band Steps
4) Reverse Glute Hyperextensions
5) Ham Curl w/Hip Raise

For all the best glute workouts for women, subscribe to our YouTube channel youtube.com/user/womensworkouts

10 Minute UPPER BODY Challenge (Dumbbell Workout)

Athlean-XX for Women 2022-12-02 | The best upper body workout can be found in our MAX/Shred program athleanx.com/max-shred

This upper body challenge is the ideal womens upper body workout at home. For this upper body workout with weights, all you’ll need is a set of dumbbells and a mat, so this can easily be done at home, at the gym, or on the road. This upper body workout with dumbbells includes a womens chest workout, womens arm workout and womens shoulder workout all in one.

There are 6 womens upper body exercises in this routine. For each of the first 3 moves in this womens upper body workout you’ll do 10 reps before moving on to the next exercise. After finishing with the reps on exercise 3, you’ll repeat the first three exercises of this upper body dumbbell workout before moving on to the second set of three exercises. For those upper body exercises you’ll also complete 2 rounds of 10 reps each.

Here are the exercises that make up this upper body workout with weights:

1) Alternating Chest Press
2) Shoulder Press & Crunch
3) W Shoulder Press
4) 1-Arm Row
5) Bent Over Row
6) 1-Arm Crossover Curls

For all the best womens upper body workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

10 Best DUMBBELL EXERCISES For Women (Full Body Workout)

Athlean-XX for Women 2022-09-22 | The best dumbbell exercises can be found in our MAX/Shred program athleanx.com/max-shred

If you’re looking for the best dumbbell exercises for women, look no further. This dumbbell workout for women includes the 10 best dumbbell exercises that you can organize into a home workout. This is a full body workout at home and all you need is a single set of dumbbells. However, if you have adjustable dumbbells that is best for this at home dumbbell workout.

There are 10 best dumbbell exercises in this full body workout. For each of the exercises, you’ll do 10 reps followed by 30 seconds of rest. If you are a beginner, try to do 1-2 rounds of this full body dumbbell workout. If you are more advanced you can shoot for 3-4 rounds of this full body workout at home.

Here are the exercises that make up this full body workout with dumbbells:

1) Side Lunge w/Shoulder Press
2) Front Squat – Sumo Squat
3) Bent Over Row
4) Overhead Tricep Extension
5) Bicep Curl / Shoulder Press
6) Single Leg Hip Raise
7) Wood Choppers
8) Clean and Press
9) Ab Reach
10) Crossover Crunch

For all the best dumbbell workouts, subscribe to our YouTube channel youtube.com/user/womensworkouts

10 Minute HOME ABS WORKOUT (Follow Along!)

Athlean-XX for Women 2022-08-05 | The best intense abs workout for women can be found in our MAX/Shred program athleanx.com/max-shred

We’ve been getting a lot of requests for a 10 minute ab workout that is follow along, so today we’ve brought you this abs workout at home by your request! This is an intense ab workout, and you’ll see that you don’t need tons of exercises to get a solid home ab workout. It’s all about choosing the best exercises for your home ab workout, and doing those moves with proper form.

In this at home abs workout there are just 4 exercises, but you’ll be surprised just now tough this ab workout feels! Since this is a follow along ab workout, we won’t list out the reps and sets here. Instead, we’ll let you follow along with us for this 10 min abs workout.

Here are the exercises that make up this best home ab workout:

1) Bird Dog with Vacuum
2) Slider V-Ups
3) Side V Ups
4) Bicycle Crunches

For more of the best workouts for women, subscribe to our YouTube channel youtube.com/user/womensworkouts

10 Best BODYWEIGHT EXERCISES for Women

Athlean-XX for Women 2022-06-23 | The best bodyweight exercises for women can be found in our MAX/Shred program athleanx.com/max-shred

In this bodyweight workout for women, we’ll show you our favorite bodyweight exercises… the no equipment moves that are best and most efficient for helping you to build lean muscle. All of these no equipment exercises are challenging, but should be able to be done by any fitness level. For a couple of the bodyweight exercises for women, we’ve provided you with beginner modifications so that you can perform this no equipment full body workout regardless of your fitness level.

For each of the bodyweight exercises in this full body workout, shoot for 10 reps before moving on to the next no equipment exercise. You can take a short rest between these womens bodyweight exercises, but if you want this bodyweight workout to serve as a conditioning workout as well, try to take minimal rest. If you’re a beginner try to do 1-2 rounds of this no equipment workout. If you’re more advanced you can try to do 3-4 rounds of this no equipment workout.

Here are the exercises that make up this bodyweight workout for women:

1) Reverse Lunge Knee To Elbow
2) Curtsy Lunge to Skater Jump
3) Pistol Squats
4) Lying Hip Raise with March
5) Rotating Plank
6) Squat Jump Into Front Lunge
7) Spider Lunge Into Thoracic Stretch
8) Shoulder Push Ups
9) Superman Swimmers
10) Pushups

For all the best bodyweight workouts subscribe to our YouTube channel youtube.com/user/womensworkouts

Fat Burning Jumping Workout (PERFECT FINISHER!)

Athlean-XX for Women 2022-05-31 | The best fat burning workout can be found in our MAX/Shred program athleanx.com/max-shred

This fat blast workout is an at home workout that you can do with little to no equipment. It includes plyometric exercises that make a high intensity interval training workout that will burn tons of fat. This is a full body workout at home that you can do in just a short timeframe.

There are four fat burning exercises in this fat burn workout. For the first round of this full body workout you’ll do 20 seconds of work followed by 20 seconds of rest. In the second round you’ll do 30 seconds of work for each of the plyometric exercises followed by 30 seconds of rest. For the final round of this home workout, you’ll do 40 seconds of work followed by 40 seconds of rest.

Here are the fat burn exercises that make up this hiit workout at home:

1) Regular Jump Rope
2) Bosu Donkey Kick Burpees
3) Hands Down Squat Jumps
4) Band Bosu Jumps

For all the best jumping exercises at home, subscribe to our YouTube channel youtube.com/user/womensworkouts

5 Best CORE Exercises (BEGINNERS TO ADVANCED)

Athlean-XX for Women 2022-04-28 | The best womens ab workout can be found in our MAX/Shred program athleanx.com/max-shred

This core workout contains 5 of the best ab exercises with variations for beginner to advanced. These core exercises for women are some that we’ve found give the best bang for your back and most effective. These are perfect for creating a complete abs workout at home and they work for an ab workout for beginners because of the beginner modifications that are shown. Likewise if you are advanced, you won’t be disappointed because we’re also giving you advanced modifications of the best abs exercises for definition.

If you are a beginner looking for total beginner abs, just follow along with the beginner modifications to follow a beginner ab workout for women. If you are advanced and looking for an intense abs workout or an advanced abs workout, follow along with the advanced modifications. If you are intermediate, you can also do a total core workout at home with the intermediate modifications given.

There are 5 core exercises in this ab workout. Shoot for 10 reps of each of the ab exercises. Try to do 3 total rounds of these core exercises for women. If you are a beginner feel free to shorten that to 2 rounds and take extra rest where needed.

Here are the core exercises that make up this abs workout:

1) Hollow Body Hold
2) Pikes w/Sliders
3) Reverse Crunch
4) Pop Ups
5) Swimmer Kicks

For all the best abs workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

15 Minute SHOULDER Workout (DUMBBELLS ONLY!)

Athlean-XX for Women 2022-03-29 | The best shoulder workout can be found in our MAX/Shred program athleanx.com/max-shred

This womens shoulder workout contains some of the best shoulder exercises to help you develop strong streamlined shoulders. If you’re looking for the best shoulder workout that you can do in a very short amount of time, you’ve come to the right place. This is a 15 minute shoulder workout with dumbbell exercises only, so if you have dumbbells at home, it can even be done as an at home shoulder workout!

We begin this dumbbell shoulder workout at home with a warm up. You can do 15 reps of each of the shoulder exercises in the warm up section or just follow along with the instructor. Then we’ll move on to the main portion of the shoulder workout with dumbbells. Follow the instructor throughout each set to know how many sets and reps of these best shoulder exercises you’ll need to do.

Finally we’ll burn out the shoulders in the final exercise which is a shoulder press drop set. Again, follow along with the instructor during this home shoulder workout to see how many sets and reps you should do. If you are a beginner, you may need lighter dumbbells and to take a longer rest after the exercises. If you’re more advanced, choose a little heavier weight and try to keep up with the instructor’s pacing during this home shoulder workout.

Here are the exercises for shoulders that make up this dumbbell workout:

WARM UP

1) External Rotation
2) L Raises

WORKOUT

1) Alternating Side Raise
2) Narrow Shoulder Press
3) Alternating Reverse Fly

DROP SETS

1) Shoulder Press

For all the best dumbbell workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

Abs and Shoulders Plank Workout (CRAZY BURN!)

Athlean-XX for Women 2022-03-16 | The best abs and shoulders workout can be found in our MAX/Shred program athleanx.com/max-shred

This plank workout is a complete ab and shoulder workout at home that you can complete with nothing but an exercise mat and a light dumbbell. Even though you usually associate them with abs, planks can often be the best shoulder workout because holding yourself in a plank position works the shoulders in and of itself. However, in this abs and shoulders workout we’ll show you how to increase the work your shoulders are doing, making these plank variations some of the best shoulder exercises.

There are 4 plank exercises in this womens shoulder workout. You’ll do each exercise for 10-15 reps and three rounds before moving on to the next of the shoulder exercises. You could also do a single set of each exercise in this plank workout for women before moving on to the next exercise and then do a total of 3-4 rounds of the entire shoulder workout for women if you prefer. Also, if you are a beginner, it’s ok to take extra rest or do fewer sets of this plank workout for abs.

Here are the abs and shoulder exercises that make up this workout.

1) One Arm Plank Shoulder Raises
2) Side Plank Lateral Raise
3) Folded Arm Plank Pushup
4) Plank Press

For all the best abs and shoulder workouts, subscribe to our YouTube channel youtube.com/user/womensworkouts

20 Minute FULL BODY Workout (DUMBBELLS ONLY!)

Athlean-XX for Women 2022-02-15 | The best full body workout can be found in our MAX/Shred program athleanx.com/max-shred

This 20 minute full body dumbbell workout is the ideal at home workout. All you need is a couple sets of dumbbells or an adjustable pair, and you can follow this entire at home workout for women. I’ve you’ve been looking for a dumbbell full body workout, this one is ideal because you’ll hit every muscle group from head to toe!

In this full body dumbbell workout at home, there are three sets. You’ll perform each of the exercises for 10-12 reps, and each set 2-3 times before moving onto the next set in this full body workout with weights. The easiest way to perform this dumbbell full body workout is to follow along with the instructor, performing all the sets and reps as she does.

If you are a beginner, it is ok to perform fewer sets of this at home dumbbell workout. You can also take more rest between sets of this total body dumbbell workout if needed. If you are more advanced and require more of a challenge, just increase the weight of your dumbbells!

Here are the exercises that make up this home dumbbell workout:

SET 1

1) Alternating Press w/Squat
2) Bent Over Row
3) Arnold Press

SET 2

1) Romanian Deadlift
2) Single Leg Hip Raise
3) Dumbbell Crunch Up

SET 3

1) Dumbbell Wood Chop
2) Triceps Extensions
3) Crunch & Fold

For all the best total body workouts, subscribe to our YouTube channel youtube.com/user/womensworkouts

No Equipment Cardio Workout (FAST FAT BURN!)

Athlean-XX for Women 2022-01-26 | The best home cardio workout can be found in our MAX/Shred program
athleanx.com/max-shred

This no equipment cardio workout is an at home workout for women that can be done in less that 15 minutes with nothing but your bodyweight. This cardio workout at home has just 5 simple but fun exercises. Follow the instructions below for this no equipment HIIT routine.

For each of the 5 exercises in this HIIT workout at home, you’ll do 30 seconds work before moving onto the next exercise in this full body workout. There is no rest between the exercises in this home workout for women, but you can take 1 minute of rest after each round. If you are a beginner, try to do 1-2 rounds of this full body workout. If you are more advanced, shoot for a full 3-4 rounds of this HIIT cardio workout.

Here are the exercises that make up this full body workout at home:

1) Jump Rope - if you don't have a rope, just jump in place
2) Jack Taps
3) Burpee Ball Slams
4) Ball Squat Throws
5) Rollback Kick Back Pushups

For all the best no equipment workouts, subscribe to our YouTube channel youtube.com/user/womensworkouts

Dumbbell Only UPPER BODY Workout (15 MINUTES)

Athlean-XX for Women 2022-01-08 | For the best dumbbell only workout, check out our MAX Shred program athleanx.com/max-shred

This dumbbell only upper body workout is a complete dumbbell workout at home that you can do with nothing other than a set of heavy dumbbells and a set of lighter dumbbells.

For this dumbbell only workout, you’ll be doing two sets each of 3 upper body exercises. The easiest way to go is to follow the instructor while you do this upper body workout at home. She doesn’t take much rest during this womens upper body workout, but if you are a beginner you can definitely pause this upper body routine, take extra rest, and resume when you are ready.

Should beginners and advanced follow this upper body workout with dumbbells differently? The main difference is in the weight you choose for these upper body dumbbell exercises. If you are a beginner you will obviously choose lighter dumbbells for this upper body workout for women. The best way to gauge how much weight to choose for this upper body routine is to select a weight that feels very difficult by the time you get to the last two reps of each set for each exercise. If it felt too easy on the first set, definitely opt for a heavier dumbbell for the next set in this home workout.

Here are the exercises that make up this upper body dumbbell workout:

1) Shoulder “W” Press
2) Reverse Grip Bench Over Row
3) L Raises
4) Reverse Fly
5) Straight Arm Pushbacks
6) Standing Chest Press

For all the best womens dumbbell workouts, subscribe to our YouTube channel youtube.com/user/womensworkouts

FULL BODY WORKOUT with Weight Plate (Abs, Upper & Lower Body)

Athlean-XX for Women 2021-12-18 | The best full body workout can be found in our MAX/Shred program athleanx.com/max-shred

This full body workout contains several weight plate exercises that help you get a home workout for women with minimal equipment. The weight plate is an awesome tool to allow you to get an upper and lower body workout at home. For this full body home workout, you really only need one weight plate. If you are a beginner you can try with a 5 to 10 lb weight plate and if you’re more advanced you can go with a 15 or a 20 pound weight plate.

For this home workout for women, you’ll do each of the weight plate exercises for 30 seconds of work followed by 20 seconds of rest. Beginners should shoot for 2 rounds off this weight plate workout. If you’re advanced try to do 4 rounds of this full body workout for women.

There are 5 exercises in this full body workout with weight plate. Here is the complete list for this total body workout:

1) Iso Hold Kickout
2) Weighted V Up Pushup
3) One Leg Row Plate Push
4) Around the World Lunges
5) One Leg Squat Overhead Press

For all the best womens full body workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

Dumbbell Only LEG WORKOUT for Women (15 MINUTES)

Athlean-XX for Women 2021-12-03 | The best dumbbell leg workout can be found in our MAX/Shred program athleanx.com/max-shred

This womens dumbbell leg workout is the perfect leg workout to help you build a strong lower body at home. For this dumbbell workout, all you need is a set of dumbbells, so it can be the perfect gym or home workout.

This is a follow along leg workout at home, so just grab your dumbbells and hit play to follow along with the dumbbell leg exercises with our instructor.

There are three separate rounds in this dumbbell only leg workout, each with 2 leg exercises each. You’ll be doing 3 rounds of the first two womens leg exercises with the instructor before moving on to the next two exercises. You’ll do 3 rounds of the next two exercises before moving on to the final two exercises in this leg workout for women.

If you are a beginner and need to take extra rest between the moves in this dumbbell leg workout at home, that’s no problem. Simply press pause, take some rest and continue with this womens leg workout.

Here are the exercises that make up this at home dumbbell workout:

1) Stationary Lunge
2) Side to Side Squat
3) Plie Squat
4) Pulsing Narrow Squat
5) Reverse Lunge
6) Curtsy Lunge

For all the best home leg workouts and more subscribe to our YouTube channel youtube.com/user/womensworkouts

How To Use a SMITH MACHINE (Upper & Lower Body)

Athlean-XX for Women 2021-11-17 | The best push up progression can be found in our MAX/Shred program athleanx.com/max-shred

I you want to know how to use a Smith machine to get stronger this smith machine workout is ideal for you. Not only will you learn Smith machine exercises like smith machine squats, splits squats and plie squats, you will also learn how to do beginner progressions for several upper body exercises. The Smith machine is a great tool to use for a pull up progression workout or how to do push ups for beginners.

For example if you want to learn how to do a pushup, you can do a simple beginner push up progression using the Smith Machine, lowering the level of the bar as you get stronger. The same applies for pull ups for beginners. You would start under the Smith machine bar and raise the bar for your pull up progression as you get stronger. This is a great way to do pull ups for beginners.
Check out the womens Smith machine exercises and tips for how to perform them:

1) Smith Machine Squats
2) Smith Machine Split Squats
3) Smith Machine Plie Squats

Other options:

4) Beginner Progressive Pushups
5) Beginner Inverted Pullups
6) Hanging Abs

For all of the best Smith machine workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

15 Minute DEFINED ABS Workout (Follow Along!)

Athlean-XX for Women 2021-11-02 | The best defined abs workout can be found in our MAX/Shred program athleanx.com/espanol

This defined abs workout is a complete ab workout at home that you can follow along with. If you’ve been wanting to know how to get defined abs, you will definitely appreciate this 15 min abs workout. It will show you some of the best exercises to add to your abs workout, all organized into a complete at home abs routine.

The best part of this no equipment ab workout is that all you need as a mat or a carpet, so this intense abs workout can be done at home or anywhere. Follow along with this 15 min ab workout and learn how to get abs.

There are 3 parts to this at home abs workout. The first part of this ripped abs routine contains two exercises, the 2nd part also contains two exercises and the third contains one exercise. For each part of this ab workout you’ll be doing 25 reps of each exercise followed by 15 reps, followed by 10 reps before moving on to the next part. If you are a beginner take as much rest as needed as you work your way through this follow along abs workout. Simply hit the pause button, take a few breaths and resume the 15 min ab workout. However if you are more advanced, try to get through the entire at home abs workout without taking any more rest than transitional rest.

Here are the exercises that make up this ripped abs workout:

1) Toe Reaches
2) Fold and Press Crunches
3) Froggies
4) Leg Raise
5) Side Plank Dips

For all the best abs workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

FAT BLAST Workout (Plyometric HIIT Routine!)

Athlean-XX for Women 2021-10-12 | The best fat blast workout can be found in our MAX/Shred program athleanx.com/max-shred

This fat blasting workout is a plyometric HIIT routine that you can do at home. All you need for this HIIT cardio workout is an aerobic step. This is a full body workout that will help you build strength and shed fat from head to toe. Give this HIIT workout at home a try with us!

For each of the plyometric exercises in this total body workout, you’ll do 30 seconds of work. You’ll take 20 seconds of rest between each of the exercises in this home workout and one minute of rest between rounds of this full body workout. If you are a beginner, you should try to complete 1-2 rounds of this cardio fat blast workout. If you are more advanced you can try to do 3-4 rounds of this cardio workout.

Here are the exercises that make up this HIIT workout at home:

1) One Leg Box Hop Pushup
2) Rollback - Pop Back – Pushup - Box Hop
3) Transverse Jump Burpee
4) Box Jacks

It’s important to realize that plyometric workouts aren’t the only necessity for losing body fat. In addition to your fat burning workout, it’s important to follow a nutrition plan that will support your fat loss goals. The nutrition plan that accompanies our MAX/Shred program will help you do just that!
For all the best HIIT cardio workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

Glutes and Hamstrings Workout (NO WEIGHTS!)

Athlean-XX for Women 2021-09-24 | The best glutes and hamstrings workout can be found in our MAX/Shred program athleanx.com/max-shred

This glutes and hamstrings routine is a follow along workout with the best hamstring exercises and glute exercises for women. The only piece of equipment that you need for these hamstring exercises at home is a low bench similar to an aerobic step. If you don’t have a step, you can still do this hamstrings workout at home with no step at all. No dumbbells, bands or other equipment are needed for this glute workout.

There are a total of 4 hamstring and glute exercises in this at home glute workout. The first two exercises in this butt workout are paired together and alternated for 2 rounds. Then the second two exercises in this glute workout are similarly paired. The easiest way to perform this hamstring workout at home is to simply follow the instructor all the way through. If you’re a beginner you may want to do this glutes workout just once through, but if you’re more advanced, you can do 2 entire rounds of this hamstrings workout.

Here are the best hamstring exercises that make up this routine:

1) Side to Side Jump Squat
2) Single Leg Up and Over
3) Split Squat
4) Single Leg Elevated Hip Raise

For all the best glute and hamstrings exercises, subscribe to our YouTube channel youtube.com/user/womensworkouts

How To Do Lat Pulldowns (LAT PULLDOWN MACHINE TUTORIAL)

Athlean-XX for Women 2021-09-16 | The best back exercises can be found in our MAX/Shred program athleanx.com/max-shred

Ever wanted to use the lat pulldown machine but not sure what the best grip is for you? This lat pulldown machine tutorial will show you how to hit all of the back muscles including teres major and teres major using 3 different types of lat pulldowns.

All of these back exercises will hit the lats slightly differently, so all of them are great to include in your regular back workouts. The first is a wide grip lat pulldown, but the handles on the lat pulldown machine are really too wide for most women. Instead of gripping at the ends, take a wide grip that is comfortable for you for this lat pulldown exercise.

The next lat pull down in this workout for back is a reverse grip lat pulldown. This is one of the best back exercises for the middle of the back. Take a very slight arch in your back and pull the bar to the middle of your chest.
The last lat pulldown exercise variation is the single arm lat pulldown. This is one of the best lats exercises to grow your lats because you are working each side one at a time. This lats exercise is done using a d-handle on the lat pulldown machine.

Give these exercises for back a try in your next workout and see how they go for you!

For all the best back workouts and back exercises, subscribe to our YouTube channel youtube.com/user/womensworkouts

15 Minute TRICEPS Workout (CRAZY BURN!)

Athlean-XX for Women 2021-08-27 | The best triceps workout can be found in our MAX/Shred program athleanx.com/max-shred

This 15 minute triceps workout has some of the best dumbbell exercises for triceps and resistance band triceps exercises to help you build stronger arms and get rid of the arm sag. This womens triceps workout is ideal for getting those triceps to really grow and pop!

For each of the moves in this womens triceps workout you’ll be doing about 20 seconds of work before moving on to the next tricep exercise. However, the easiest way to do this home triceps workout is to grab a pair of dumbbells and a resistance band and follow along with the instructor.
Circuit 1 is a triceps workout with dumbbells and Circuit 2 is resistance band triceps exercises. If you are a beginner you can follow this triceps workout for women once through, but if you’re advanced or want to challenge yourself, you can do this home tricep workout 2x through!

Here are the best tricep exercises that make up this arm workout:

CIRCUIT 1:

1) Dumbbell Kickbacks
2) Triceps Extensions
3) Narrow Press
4) Skullcrushers

CIRCUIT 2:

1) Resistance Band Pullaparts

For all the best tricep workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

Full Body Home Workout (BUILD & BURN)

Athlean-XX for Women 2021-08-20 | The best full body home workout can be found in our MAX/Shred program athleanx.com/max-shred

This full body workout at home is a fast routine that will help you build strength and burn fat at the same time. For this total body workout, the only piece of equipment you need is a medicine ball. The medicine ball exercises in this total body workout at home are challenging, so you’ll want to give each full body exercise a try before attempting the full routine.

For each of the exercises in this full body workout for women, you’ll be doing 30 seconds of work followed by 30 seconds of rest before moving on to the next move. If you’re a beginner try to do at least 1-2 rounds of this total body strength workout. If you’re more advanced shoot for 4 or more rounds of this full body medicine ball workout.

Here are the medicine ball exercises that make up this at home workout for women:

1) Side to Side Ball Pass
2) Pop Up Pushups
3) Ball Toss Squat Jumps
4) Ball Throw Kickouts
For all the best total body workouts, subscribe to our YouTube channel youtube.com/user/womensworkouts

GLUTE BUILDER Workout (15 Minutes)

Athlean-XX for Women 2021-08-04 | The best glute building workout can be found in our MAX/Shred program youtube.com/user/womensworkouts

This glute builder workout is a follow along booty workout at home that is about 15 minutes long. All you need for this booty building workout is a kettlebell and a mat. Just follow along with the instructor for this glutes workout at home, and you’ll be on your way to a round booty in a short period of time!

There are just four glute exercises in this routine for how to grow your glutes. For this butt workout, you’ll do glute exercises 1 and 2 as a superset for 3 rounds and then glutes exercises 3 and 4 as a superset.

You’ll start this booty workout with 12 reps of exercise 1 followed by 12 reps of exercise 2. Then you’ll go back to repeat these two best glute exercises for 3 rounds. Take just transitional rest between exercises throughout this home glute workout. For exercises 3 and 4 of this round booty workout, follow the same format. You can follow along with the instructor during this entire glute workout at home, and the routine should take just under 15 minutes.

Here are the exercises that make up this booty building workout:

1) Kettle Bell Front Squat
2) Side Lunge
3) Reverse Lunge
4) Sumo Pulse

To learn how to grow your glutes fast, check out the butt workouts on our YouTube channel and subscribe youtube.com/user/womensworkouts

5 Minute TOTAL CORE Workout (Burn Out The Abs!)

Athlean-XX for Women 2021-07-22 | The best total core workout can be found in our MAX/Shred program athleanx.com/max-shred

This 5 minute core workout will show you how to get abs with challenging abs exercises that you can do at home. For this abs drill you will need a thin band to put around your ankles and a pair of sliders. If you don’t have sliders to do this core challenge, a pair of socks on a slick floor will do. And if you don’t have a band for this at home workout, you can try a long thick rubberband if you’ve got one.

In this total core workout there are only 4 core exercises and they’re probably moves for the core you haven’t tried before. We recommend watching the video for this total core workout at home once through before attempting the complete core slider workout.
For each of the 4 moves in this strong core workout, you’ll be doing 30 seconds of work. Take no rest between the exercises in this 5 minute abs routine, but you can take 30 seconds rest at the end of the first round of the core workout. Two complete rounds of this slider core workout make up 5 minutes.

If you’re a beginner we recommend you try just two rounds of this abs workout. But if you’re more advanced you can shoot for 3-4 rounds of this abs workout at home for a total of 7.5 to 10 minutes.

Here are the exercises that make up this ab workout at home:

1) Leg Split Pushup
2) Circle V Ups
3) Seal Walk
4) Mountain Climbers

For all the best home abs workouts subscribe to our YouTube channel youtube.com/user/womensworkouts

Lunge Workout (INTENSE LEGS CHALLENGE!)

Athlean-XX for Women 2021-07-07 | The best leg workout at home can be found in our MAX/Shred program athleanx.com/max-shred

This lunge workout is a serious legs challenge. You’ll do several different lunge variations in a single leg workout for women. This is an at home workout, so all you’ll need is a set of dumbbells. You can also do this as a no equipment leg workout if you don’t have access to dumbbells at home, or if you’re not strong enough to need them yet. This lunge challenge will give you a run for your money, because lunges are no joke. They are one of the most challenging and effective leg exercises because being a single leg exercise, you get the chance to work the strength of each leg separately. If you aren’t sure how to do a basic lunge properly, we suggest that you check out a video giving you correct form.

In this leg workout for women you’ll be doing each variation of the lunges for 60 seconds and then you’ll move directly on to the following exercise in this home leg workout. The only rest you’ll be taking during this workout for legs is the transition time to make it from one exercise to the next. If you’re unfamiliar with any of these lunge variations, we recommend you watch the entire womens leg workout before attempting the complete lunge routine.

If you’re a beginner you can try to do 1-2 rounds of this legs workout. If you’re more advanced you can try to do 3-4 rounds of this home workout. Try to take no additional rest between legs exercises but if you’re a beginner and need to do so to be able to complete the leg workout, feel free to do so.
Here are the womens leg exercises that make up this thighs workout:

1) Front Lunge
2) Pulse Lunge
3) Wide Step Lunge
4) Cross Step Lunge
5) Reverse Lunge

For all the best leg workouts for women and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

Core Strength Workout (HOME ABS ROUTINE)

Athlean-XX for Women 2021-06-21 | The best core strength workout can be found in our MAX/Shred program athleanx.com/max-shred

This core workout will help you get strong abs in no time. The best part about this core workout at home is that all you need to do it is a mat and a weighted ball. This total core workout is short and sweet, but the ab strength exercises in it are the best in our arsenal. So when you’re looking to do an ab workout at home, here are some great go to ab exercises to include in it.

To do this as a complete womens core workout, plan to do each of the ab exercises for 50 seconds of work followed by 10 seconds of rest, or 12 reps of each of the core exercises. It’s a good idea to give each of these core strengthening moves a try before attempting the complete core strength workout. If you are a beginner try to do 1-2 rounds of this strong core workout. If you are more advance shoot for 3-4 rounds of this abs workout at home.

Here are the exercises that make up this strong abs workout:

1) Side to Side Kickout
2) Isometric Hold w/ Leg Lower
3) One Leg Ball Pass
4) One Arm Overhead Sit Up
5) Ball Tuck Jumps

For all the best core exercises, subscribe to our YouTube channel youtube.com/user/womensworkouts

UPPER BODY WORKOUT | Dumbbells Only | 15 Minutes

Athlean-XX for Women 2021-06-08 | The best upper body workout for women can be found in our MAX/Shred program athleanx.com/max-shred

This upper body dumbbell workout will help you get a complete at home dumbbell workout to hit chest, arms and shoulders. The best part about this home dumbbell workout is you don’t need very much equipment for it at all! With just a pair of dumbbells, you can perform this upper body workout with weights at home or at the gym.

There are a number of different types of sets: both supersets and drop sets in this at home dumbbell workout. The best way to progress through this upper body workout at home is to follow along with the instructor. If you are a beginner, you can take additional rest between the exercises in this dumbbells workout. If you are more advanced, you can do this workout twice through for a more intense upper body workout at home.

Here are the upper body exercises that make up this womens dumbbell workout:

1) Dumbbell Alternating Chest Press
2) One-Arm Dumbbell Row – alternating narrow and wide
3) One-Arm Dumbbell Row (opposite side)
4) Superman
5) Wide Pushup
6) Side Raise Drop Set
7) Concentration Curl
8) Overhead Dumbbell Extensions

For all the best upper body workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

5 Best INNER THIGH Exercises (ISOLATION WORKOUT)

Athlean-XX for Women 2021-05-29 | The best inner thigh exercises can be found in our MAX/Shred program athleanx.com/max-shred

This inner thigh workout will help you get slim inner thighs using the very best inner thigh exercises to target that thigh gap area. This leg workout for women contains 5 exercises. We’ll explain how to do this inner thigh isolation routine below, and trust us, it will give you the best inner thigh burn ever!
Some women may ask whether these moves can help get rid of inner thigh fat. The truth is, you can’t spot reduce inner thigh fat using exercises. Instead you’ll need to burn overall bodyfat using nutrition and cardio exercise.

For each of the inner thighs exercises in this leg workout, you’ll be doing 30 seconds of work followed by 20 to 30 seconds of rest. If you are a beginner, shoot for 1-2 rounds of this leg workout for women. If you’re more advanced try to do 3-4 rounds of this womens leg workout.

Below are the leg exercises that make up this thigh workout:

1) Plate Plie Squat
2) Front Swing Curtsy Squat
3) Sumo Air Squat
4) Plie Jumps
5) Swiss Ball Squeeze

For all the best inner thigh workouts and much more subscribe to our YouTube channel youtube.com/user/womensworkouts

Sculpted Six Pack Workout (15 MINS FOLLOW ALONG!)

Athlean-XX for Women 2021-05-21 | The best sculpted six pack workout for women can be found in our MAX/Shred program athleanx.com/max-shred

This six pack abs workout is a follow along 15 minute abs routine that will challenge you and get you on your way to six pack abs. This womens ab workout is a pyramid style, meaning that you’ll be starting with a greater amount of reps and working your way down to a lower amount of reps.
There are two series in this 15 min ab workout, with 3 sculpted abs exercises in each series. For Series 1 in this at home workout, you’ll first do 30 reps of each of the abs exercises, then 20 reps each then 10 reps each to finish out this first series in the abs workout.

Then you’ll do the same with the 3 six pack exercises in Series 2 of this ab workout for women.
You can follow the instructor throughout this entire abs workout program. If you’re a beginner, you may need to pause the video during the six pack abs routine to take additional rest. However if you’re more advanced, try not to take extra rest during this abs workout at home.

Here are the exercises that make up this six pack workout for women:

SERIES 1

1) Reverse Crunch Pop Ups
2) Bicycle Crunches
3) Toe Reaches

SERIES 2

1) Hip Dips
2) Twist Climbers
3) Scissor Kicks

To learn how to get six pack abs and all the best at home abs workouts subscribe to our YouTube channel youtube.com/user/womensworkouts

QUAD FOCUS Workout (Intense Burn!!)

Athlean-XX for Women 2021-05-14 | The best quad workout can be found in our MAX/Shred program athleanx.com/max-shred

This quads workout is a home workout that only requires a set of dumbbells for the front squat. In reality, if you have no dumbbells at home, you could do this womens quad workout holding anything heavy in front of you, such as a backpack with books, or if you’re a beginner, you could choose to use no weight at all.

For the Front squat exercise in this quad workout for women you’ll grab two dumbbells if you have them. You’ll hold them in front of your body with the ends together to perform the squats in this thigh workout for women. Perform 12 reps of these quad exercises before you move on to the next exercise this this womens home workout.

The 2nd of the leg exercises in this workout for women is a tabata style bodyweight squat. For this move you’ll be doing 8 rounds, with 20 seconds of work and 10 seconds of rest. This quad exercise will definitely give you a serious burn. The last of the thigh exercises in this womens leg workout is a squat hold. You’ll do 3 60-second holds to end this quad workout for women.

Here are the exercises that make up the best quad workout:

1) Front Squat – 12 reps
2) Bodyweight Squat - tabata style 8 rounds, 20 seconds work, 10 second rest
3) Squat Hold – 3 60 second holds

For all the best home workouts for women, subscribe to our YouTube channel youtube.com/user/womensworkouts

Dumbbell Only Arms Workout (BICEPS & TRICEPS)

Athlean-XX for Women 2021-05-07 | The best dumbbell arms workout can be found in our MAX/Shred program athleanx.com/max-shred

This dumbbell arms workout for women is an awesome biceps and triceps workout in one. This Dumbbell arm workout is about 15 minutes long and you can follow along with the trainer for a real time arm workout at home.

There are just 6 exercises in this toned arms workout. It’s important that you pay attention to form to get the most out of this arms workout for women. Listen to all of the instructions from the trainer for this womens arm workout.

For this arm workout with dumbbells you’ll be doing supersets of 2 exercises together. You’ll do two rounds of each superset in this arm workout with dumbbells before moving on to the next superset. Supersets are great for a biceps and triceps for women workout because there’s no need to take any rest besides transitional rest between exercises. You’ll be performing approximately 12 reps of each exercise in this home dumbbell workout. Be sure to choose a weight that makes it challenging for you to finish the 11th an 12th rep of every set in this women’s dumbbell arm workout.

If you’re a beginner try to do 2 complete sets of this womens triceps workout with the instructor. If you have to, you can pause this toned arms workout to take additional rest time. If you are more advanced you can try to do 3 rounds of this womens’ biceps workout.

Here are the exercises that make up this womens arm workout:

1) Angled Bicep Curl
2) Dumbbell Kickback
3) Skullcrushers
4) Bicep Curl
5) Reverse Narrow Press
6) Overhead Curl

For all the best womens arms routines and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

Core Strength Workout (DO AT HOME!!)

Athlean-XX for Women 2021-04-29 | The best core workout can be found in our MAX/Shred program athleanx.com/max-shred

This core strength workout will help you get a flat stomach in no time thanks to its intense at home core exercises!

This flat stomach workout has two parts. Each part of this abs workout at home has 4 best core exercises. For the first round of this total core workout, you’ll do 6 reps of each of the core exercises. For the 2nd round of this ab workout at home, you’ll increase one rep to 7 reps of each flat belly exercise. For the 3rd round of this routine for how to get a flat stomach, you’ll do 8 reps of each move in this intense ab workout.

After finishing part 1, you’ll move on to part 2 of this abs workout at home. It follows the same rep and round sequence as the first part of this ab workout.

If you are a beginner, take rest as needed while you’re performing these at home core exercises. If you’re advanced, you can try for more than one round of this at home core workout.

Here are the exercises that make up this flat belly workout:

1) 6 Crunches
2) 6 Elbow Walk Up and Back
3) 6 Leg Splits
4) 6 V-Ups

For round 2, add a rep for 7 reps each
For round 3, add a rep for 8 reps each

1) 6 Split Ball Balance Get Up
2) 6 Ball Throw Kickout
3) 6 One Leg Alternating Pass
4) 6 Ball Grab Pass

For round 2, add a rep for 7 reps each
For round 3, add a rep for 8 reps each

For all the best core exercises and more subscribe to our YouTube channel http://youtube.com/user/womensworkout

SIDE GLUTE Workout At Home (10 MINUTE BURNOUT!)

Athlean-XX for Women 2021-04-20 | The best glute workout can be found in our MAX/Shred program athleanx.com/max-shred
This side glute workout is idea for anyone wanting to fill in those hip dips and get an awesome glute workout at home. This is a mostly banded glute workout with a few side booty exercises requiring no equipment at all. For each of the moves in this booty workout to grow your side glutes, you’ll be doing 20 seconds of rest before moving on to the next of the glute exercises.

There are a total of 5 exercises in this resistance band workout. Two of the exercises in this hip dips workout are single-leg exercises, so you’ll be doing one set on each side. If you follow along with the instructor, you’ll be doing a total of 2 rounds of this butt workout for a total of a 10 minute glute workout. If you’re advanced and you’d like a longer side glutes workout, you can do 4 rounds of this home workout.

Here are some of the best glute exercises for side booty:

1) Side To Side Steps w/Band
2) Alternating Banded Kickbacks
3) Banded Squat Abduction
4) Side Lunge
5) Side Lunge (opposite side)
6) 5 Deep Lunges / 5 Jump Lunges
7) 5 Deep Lunges / 5 Jump Lunges (opposite side)

For all the best glute workouts, subscribe to our YouTube channel www.athleanx.com/user/womensworkouts

5 Minute Upper Body Workout (KILLER FINISHER)

Athlean-XX for Women 2021-04-06 | The best upper body workout can be found in our MAX/Shred program athleanx.com/max-shred

This upper body finisher workout is a quick and easy way to either get a short upper body dumbbell workout at home, or a great finisher for any upper body workout for women. This is the ideal upper body workout at home if you’re short on time and only have a set of dumbbells available. This is a killer pushup workout and it’s very challenging. If you need to you can do this pushup workout for women from your knees. However if you are able to do a complete pushup, challenge yourself and do this entire upper body workout at home from your toes.

For this at home upper body workout, you are going to do a reverse pyramid of one Renegade Row followed by 10 Pushups, then a Renegade Row plus 9 Pushups and on down until you get to a Renegade Row and 1 Pushup. If you are a beginner and you’re looking for a quick 5 minute upper body workout, do just 1 round of this home dumbbell workout. If you’re more advanced and you want a longer workout, you can do 2-3 rounds of this upper body dumbbell workout at home.
Here are the exercises that make up this womens upper body workout.

1) Renegade Row + 10 Pushups
2) Renegade Row + 9 Pushups
3) Renegade Row + 8 Pushups
4) Renegade Row + 7 Pushups
5) Renegade Row + 6 Pushups
6) Renegade Row + 5 Pushups
7) Renegade Row + 4 Pushups
8) Renegade Row + 3 Pushups
9) Renegade Row + 2 Pushups
10) Renegade Row + 1 Pushup

For all the best upper body workouts and more subscribe to our YouTube channel youtube.com/user/womensworkouts

15 Minute Dumbbell Abs Workout

Athlean-XX for Women 2021-03-26 | The best dumbbell abs workout can be found in our MAX/Shred program athleanx.com/max-shred

This 15 minute abs workout contains all the best dumbbells only abs exercises to give you the best core workout possible in a short amount of time. This abs workout at home should take 15 minutes, but depending on your fitness level you can add or subtract rounds to make it shorter or longer.
There are 7 abs exercises in this 15 min ab workout at home. Each of these dumbbell abs exercises may be new to you, so please give the moves in this intense ab workout a try before attempting the complete workout!

For each of the moves in this dumbbell ab workout, you’ll do about 30 seconds of work followed by a brief rest. The easiest way to do this ab workout at home is to simply follow the instructor since this is a follow along 15 min ab workout.

Here are the exercises that make up this home dumbbell workout for abs:

1) Dumbbell Fold In and Out
2) Flutter Kicks
3) Side Plank
4) Side Plank (other side)
5) Crab Pull Throughs
6) Dumbbell 1 Leg Bicycle Crunches
7) 90 Degree Crunch

For all the best dumbbell workouts, subscribe to our YouTube channel http://athleanx.com/user/womensworkout

Quick Full Body HIIT Workout (GET DATE READY!)

Athlean-XX for Women 2021-03-20 | The best full body workout can be found in our MAX/Shred program athleanx.com/max-shred

This full body HIIT workout will help you get date ready in no time. It’s a quick HIIT workout you can sneak in before your evening activities in just 25 minutes or less. In this full body routine you’ll be working every major muscle group in your body including both upper body and lower body. This is an at home workout that you can do with minimal equipment that doubles as both a cardio workout and total body strength workout.

There are 6 exercises in this total body workout with weights. You can do this HIIT workout at home with minimal equipment – basically just a set of dumbbells and other household items. If the exercises in this full body workout at home are unfamiliar to you, give them a try before attempting the complete total body routine.

For the exercises in this fast HIIT workout, you’ll be doing 50 seconds of work followed by 10 seconds of rest. If you’re a beginner, shoot for 1-2 rounds of this HIIT cardio home workout. If you are more advanced, try to do 3-4 rounds of this full body workout. Four rounds would give you a complete 24 minute intense full body workout.

Here are the exercises that make up this total body workout at home:

1) High Knees Sprint
2) Single Single Double Press
3) Squat Kickout
4) Pushup w/Mini Donkey Kick
5) Forward Back Touchdowns
6) Burpee w/Lateral Jump

For all the best HIIT workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

ADVANCED LEG WORKOUT (This Is Intense!)

Athlean-XX for Women 2021-03-12 | The best advanced leg workout can be found in our MAX/Shred program athleanx.com/max-shred

This advanced legs workout for women is a home workout that you can do with minimal equipment. This is a challenging leg workout, so if you’re a beginner it may not be the best lower body workout to start with. However, if you are looking for a legs challenge, you’ve come to the right place!
There are 5 advanced leg exercises in this leg workout at home. Regardless of your fitness level, I recommend you try the leg exercises a couple times before attempting the complete leg workout. Many of the moves in this intense leg workout are unilateral exercises, so you’ll need to do the reps on one side followed by the reps on the other.

For each of the best legs exercises in this at home leg workout, you’ll do 30 seconds of work followed by 20-30 seconds of rest. If you’re intermediate, you may want to do just 1-2 rounds of this leg workout for women. If you’re more advanced try to do at least 3 rounds of this best leg workout.
Here are the exercises that make up this legs workout:

1) Plate Split Squat Pop
2) Kettlebell 180 Swing
3) Box Touch Downs
4) Low to High Jump Squat
5) In Out High Knee Lunges

For all the best leg exercises and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

UPPER GLUTE WORKOUT (Build That Butt Shelf!)

Athlean-XX for Women 2021-03-04 | The best glute workout can be found in our MAX/Shred program athleanx.com/max-shred

This upper glute workout gives you the best exercises to target the top portion of your gluteus medius and get that butt shelf that will help you get the round booty you’re after. This glutes workout is follow along, so all you need to do is follow the instructor through these best glute exercises to learn how to grow your upper glutes. All you’ll need for this upper booty routine is a mat, a step or platform and a set of dumbbells. If you’ve got those things, this will be the ideal booty workout at home.

There are 5 glute exercises in this upper glutes workout. You’ll be doing 2 total rounds of the round booty workout, but if you’re feeling energetic or are working at an advanced level, you can do the glute workout at home twice. Just follow along with these upper glutes exercises and take as little rest as possible.

Here are the exercises that make up this routine to target your upper glutes:

1) Split Lunge (each side)
2) Eccentric Deadlift
3) Froggies
4) Single Leg Hip Thrust
5) Fire Hydrant Kickouts

For all the best glute workouts, subscribe to our YouTube channel youtube.com/channel/UCy_cuwmA9gnABoe-YIT0tyQ

STRONG CORE Workout (Build Ab Strength!!)

Athlean-XX for Women 2021-02-20 | Best strong core workout can be found in our MAX/Shred program

If you’re working to get a strong core, this total core workout is a great one to incorporate a few times per week. Core strength training should include core strengthening exercises for every one of the ab muscles. This is one of the best ab workouts for that purpose and it will show you how to get a flat stomach using the best core exercises possible.

This ab workout has two sections. In each section there are 4 core strength exercises. In the first round of section 1 you’ll do 6 reps of each of the core exercises, then rest 10 seconds. For the next round you’ll do 7 reps, then rest 10 sections. For the final round you’ll do 8 reps of each of the moves in this total core workout at home. Then rest about a minute and move on to section 2 and follow the same sequence of reps and rounds.

As you can see if you’re looking to get a flat stomach, this total core workout at home will help you get there in no time!

Here are the exercises that make up this ab workout at home:

SECTION 1:
1) 6 Crunches
2) 6 Elbow Walk Up and Back
3) 6 Leg Splits
4) 6 V-Ups

10 second rest
Then add a rep to all for 7 reps each
10 second rest
Then add a rep to all for 8 reps each

SECTION 2:
1) 6 Split Ball Balance Get Up
2) 6 Ball Throw Kickout
3) 6 1 Leg Alternating Pass
4) 6 Swiss Ball Pass

10 second rest
Then add a rep to all for 7 reps each
10 second rest
Then add a rep to all for 8 reps each

For all the best ab workouts, subscribe to our channel youtube.com/user/womensworkouts

15 Minute DUMBBELL LEGS Workout |At Home

Athlean-XX for Women 2021-02-09 | The best home leg workout can be found in our MAX/Shred program athleanx.com/max-shred

This dumbbell legs workout is an awesome home leg workout that requires very little equipment. You can follow along doing these dumbbell leg exercises with the instructor. If you find yourself needing extra rest during this dumbbell leg workout at home, feel free to pause the video and take it.

The leg exercises in this leg workout at home are designed to hit every part of your legs and glutes. This at home workout should feel like a real challenge. You’ll be doing 2 sets of every exercise in the dumbbell leg workout if you follow along with the instructor. If you are more advanced you can do 3 or even 4 rounds of the exercises in this home dumbbell workout. Either way, whatever your fitness level, this leg workout for women will challenge you. More importantly this leg workout with dumbbells will help you get strong, lean and muscular legs!
Here are the exercises that make up this dumbbell leg workout. Remember, if you follow along with the instructor you’ll be doing 2 sets of the home leg workout for a total of a 15 Minute Dumbbell Legs Workout. If you add an additional 2 round you’d be doing a 30 minute home leg workout.

1) Dumbbell Curtsy Lunges (10 each side)
2) Dumbbell Narrow Squat (10 reps)
3) Repeat those two
4) Dumbbell Reverse Lunges (10 reps)
5) Dumbbell Sumo Squat (10 reps)
6) Repeat those two
7) Dumbbell Side to Side Squats (10 reps)
8) Wide Narrow Hop (10 reps)

For all the best womens leg workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

FULL BODY CHALLENGE (HIIT Your Breaking Point!!)

Athlean-XX for Women 2021-02-01 | The best full body workout is in our MAX/Shred program athleanx.com/max-shred

This intense full body challenge has the best total body exercises to hit everything from head to toe. In this full body at home workout, there are only 4 exercises but they will literally work everything from legs and lower body to arms and upper body and abs. Plus, you’ll burn loads of fat in this total body strength workout thanks to very little rest and lots of plyometric work.

This is a total body HIIT challenge, and while it gets harder as time goes on, your required reps will decrease with each round. If you’ve never tried the exercises in this full body at home workout, give them a try before you attempt the complete total body HIIT workout.

There are 4 HIIT exercises in this total body challenge. In the first round of this full body HIIT workout, you do 20 reps of each of the exercises. In the second round of the total body HIIT workout you’ll do 15 reps, 10 reps in the 3rd round and 5 reps in the 4th round.

The first exercise in this at home workout is a Weighted Step Up Burpee which works lower body, upper body and will boost your heart rate. The second exercise in this full body workout is a Single Single Double Press which hits shoulders and arms. The third exercise in this home workout is a Jump Squat/Long Leap/180 Turnaround which targets lower body and boosts the heart rate once again. Finally the last exercise in our total body challenge is a Side to Side V-Up which blasts your abs. As you can see, this total body HIIT workout hits it all, literally!

If you’re a beginner you may not be able to finish the entire intense full body challenge, but give it your best shot. If you’re more advanced, you can try to do 2 rounds of this full body at home workout.

Here are the exercises that make up this HIIT routine:

1. Weighted Step Up Burpee
2. Single Single Double Press
3. Jump Squat / Long Leap / 180 Turnaround
4. Side to Side V-Up

1st round – 20 reps
2nd round – 15 reps
3rd round – 10 reps
4th round – 5 reps

For all the best full body workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

STRONG ABS Workout | Plank Based Core Workout

Athlean-XX for Women 2021-01-19 | The best strong abs workout can be found in our MAX/Shred program athleanx.com/max-shred

This core workout at home contains some of the best strong abs exercises to help improve your core strength. This is a plank workout for women that is very effective to build strong abs. There may be some plank variations in this abs workout that you haven’t tried before, so it’s a good idea to give them a try before attempting the complete plank challenge.

To do this ab workout at home, all you need is a mat, a weighted item (could be a plate, dumbbell, or anything heavy that will slide against the floor) and a pair of sliders (or socks on a slick surface works great). It’s ok to follow along with the instructor for this plank workout for women. For each of the best abs exercises in this ab workout, follow the instructor for length and rest time.
If you are a beginner, try to do this total core workout for 1-2 rounds. If you’re more advanced, shoot for 3-4 rounds of this plank workout.

Here are the exercises that make up the best abs workout:

1. One-Arm Plank Holds
2. One-Arm Plank Rotations
3. One-Arm Plank Leg Lifts
4. One-Leg Plank Plate Push
5. Side Plank Kickouts
6. Plank Leg Raise Pulses
7. Seal Walks

For all the best ab workouts and more subscribe to our YouTube channel youtube.com/user/womensworkouts

GLUTE BUILDING Workout | 5 Home Exercises

Athlean-XX for Women 2021-01-09 | The best glute building workout can be found in our MAX/Shred program athleanx.com/max-shred

If you’re looking for an at home booty workout that will teach you how to grow your glutes with the equipment you’ve already got, you’ve come to the right place. This is the ultimate round butt workout, because all of the exercises to build a booty can be done with dumbbells only.
It can be challenging to build a booty at home because people think that you need a smith machine or a barbell to do so. But with this at home glute workout, we’ll show you that it is possible to get a great butt workout at home.

This booty workout features 5 of the best glute building exercises. For each of the moves in this round booty workout, you’ll do 30 seconds of work followed by 30 seconds of rest. If you’re unfamiliar with these glute exercises, give them a try before attempting the complete at home booty workout. If you’re a beginner shoot for 2-3 rounds of these glute exercises. If you’re more advanced, try for 4-5 rounds of this booty building workout.

Here are the glutes exercises that will help you with how to grow your glutes fast:

1) Sumo Squats
2) Reverse Curtsy Lunge
3) Staggered Squat
4) Sumo to Curtsy
5) Weight Squat Jumps

For all the best booty exercises and to learn how to grow your glutes at home, subscribe to our YouTube channel youtube.com/user/womensworkouts

Full Body HIIT Workout | CARDIO + STRENGTH

Athlean-XX for Women 2020-12-30 | The best full body workout can be found in our MAX/Shred program athleanx.com/max-shred

This full body HIIT routine will help you get cardio and strength training in a single workout. This is a total body workout with exercises to hit every muscle from head to toe. If you’re looking for an intense full body workout at home, this is the perfect place to start.

This total body strength and cardio HIIT workout is 21 minutes long. For each of the cardo and strength exercises in this total body HIIT workout, you’ll do 50 seconds of work followed by 10 seconds of rest. There are 7 cardio and strength exercises in this total body HIIT routine. If you’re a beginner, you can shoot for 1-2 rounds of this full body HIIT workout. If you’re advanced try to do the full 3 rounds of this HIIT cardio routine.

Here are the exercises that make up this strength and cardio HIIT workout:

1) Dive Bomber
2) Side Lunges
3) Side Lunges (opposite side)
4) Jumping Mountain Climbers
5) Bicycle Abs
6) Burpee Twist
7) Jump Squat Kickout

For all the best HIIT workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

5 Best Inner Thigh Exercises (THESE WORK!)

Athlean-XX for Women 2020-12-22 | The best inner thigh exercises can be found in our MAX/Shred program athleanx.com/max-shred

Today we’ll show you our 5 favorite exercises for inner thighs to teach you how to get slim legs. Some of these inner thigh exercises use equipment like a kettlebell or a weight plate, but you can easily adapt this slim legs workout to be all bodyweight or using a dumbbell or other type of weight.

The best way to get slim thighs is by doing a dedicated inner thigh workout. What most people don’t realize is that even in your usual leg workout, sometimes the inner thighs don’t engage as much as some of the other leg muscles. You can get them to work harder by doing this best inner thigh workout.

Some women also write to us wanting to know how to get a thigh gap. The truth about the thigh gap is that some women are genetically able to get a thigh gap while others are not. There is no thigh gap workout that will give you one. Instead of worrying about this, focus on getting the best leg workout you can. You can work toward lean legs and slimmer inner thighs by building the muscles in these areas which will create shape and the appearance of lean thighs.

There are 5 inner thigh exercises in this lean legs workout. You’ll do each move in this thigh workout for 45 seconds of work followed by 15 seconds of rest before moving on to the next. If you’re a beginner, you can shoot for 1-2 rounds of these best inner thigh exercises. If you’re more advanced, try to do 3-4 rounds of this slim legs workout.

Here are the exercises that make up this slim legs workout for women:

1) Plate Plie Squat
2) Front Swing Curtsy Squat
3) Sumo Air Squat
4) Plie Jumps
5) Swiss Ball Squeeze

For all the best leg workouts subscribe to our YouTube channel youtube.com/user/womensworkouts

7 Minute Lower Abs Flattener | Flat Belly Workout

Athlean-XX for Women 2020-12-11 | The best lower ab workout can be found in our MAX/Shred program
athleanx.com/max-shred

If you’re looking for the best lower belly exercises to help you flatten the lower abs, you’ve come to the right place. Today we’ll show you a complete 7 minute flat abs workout that will give you the best lower abs exercises to get that flat stomach.

This ab workout is follow along, and you don’t need any equipment to do these flat stomach exercises. All you need is a carpeted floor or a fat to do the best exercises for lower abs shown in this lower belly workout.

A lot of people want to know how to get a flat stomach. The truth is, to get a flat lower belly, more than just lower abs exercises are required. You’re going to need to get your nutrition in check to lose excess body fat if you have it. Then and only then will you be able to see the flat lower abs lying beneath that fat. However, if you use exercises like the ones in this flat stomach workout to build your ab muscles, once the fat is gone, those lower abs are going to pop!

There are 7 moves in this lower abs flattener. Just follow the instructor as she shows you this abs workout at home. If you’re advanced, you can choose to do the lower abs belly exercises in this low abs workout twice through for a 14 minute flat abs workout.

Here are the lower abs exercises that make up this routine:

1) Straight Leg Raises
2) Scissor Kicks
3) Over Under Flutters
4) Knee Tucks
5) Rolling Planks
6) Plank Leg Raises
7) Froggie

To learn how to get a flat stomach, subscribe to our YouTube channel youtube.com/user/womensworkouts

Calf Workout for Women (STRONG SLIM CALVES)

Athlean-XX for Women 2020-12-03 | The best calf workout for women can be found in our MAX/Shred program
athleanx.com/max-shred

This calf workout has 5 great calves exercises that you can add to your leg workout. Some people who want to know how to get slim calves don’t do calves exercises at all because they are afraid their calves will get too big. However this isn’t the case. If you want to know how to slim calves, you should employ the best calf exercises because muscles in the lower legs actually help the calves to look slimmer and more streamlined.

The best part about these calf exercises is that you can add them to your calf workouts at home. The moves in this calves workout for women require very little equipment or no equipment at all. All you’ll need for this home calf workout is a weight of some kind and a jump rope. If you don’t have weights you can just grab something heavy for these home calf exercises. If you don’t have a jump rope, you can still do this calf workout for women by simply jumping in place.

If you’re a beginner try to do 1-2 rounds of these best calf exercises. If you’re more advanced, do this slim calves workout 3-4 times through. Here are the home calf exercises that make up this slim calves workout for women:

1) Double Leg Calf Raise
2) 1 Leg Calf Raise
3) Plie Raise w/Hold
4) Seated Calf Raise
5) Jump Rope

For all the best leg workouts and more, subscribe to our YouTube channel youtube.com/user/womensworkouts

How To Get A TINY WAIST (Best Exercises | No WAIST TRAINERS!)

Athlean-XX for Women 2020-11-17 | The best workout for a tiny waist is in our MAX/Shred program
athleanx.com/max-shred

If you want to learn how to get a smaller waist, this tiny waist workout is for you. It’s not just full of ab exercises. Instead we show you how to get a small waist by employing specific techniques with every ab exercise you do. We’ll also show you why a waist trainer is a waste of time! If you really want to get that snatched waist, you’re going to want to try this small waist workout and our stomach vacuums technique!

First we’ll show you why waist trainers don’t work and exactly how to perform the stomach vacuum. The truth is, this alone could help you get a smaller waist. However when you combine the ab exercises we’ll show you with this technique, you’re getting a true waist trainer workout with results that last!

For each of the exercises in this smaller waist workout, you’ll want to do 10 – 20 reps. If you’re a beginner, you can shoot for 1-2 rounds of this snatched waist workout. If you’re more advanced try to do 3-4 rounds to get a slimmer waist.

Here are the small waist exercises that make up this slim waist workout:

1) Situps
2) Stability Ball Tucks
3) Stability Ball Pikes

To learn how to get a smaller waist, subscribe to our YouTube channel youtube.com/user/womensworkouts

Total Body HIIT Cardio Workout (FULL BODY BLAST!)

Athlean-XX for Women 2020-11-10 | The best high intensity workout can be found in our MAX/Shred program athleanx.com/max-shred

This HIIT cardio workout can be done at home with just a couple pieces of equipment. It’s the ideal total body workout at home if you are short on time and want to get maximum results. Right now the ability to do cardio at home is really important. We’ve been receiving lots of requests for a HIIT cardio routine that allows you to get a full body workout at home. If you’re in need of a real cardio blast you’ve come to the right place.

This high intensity interval training workout has 2 parts. For each of the full body exercises in this total body workout at home you’ll do 50 seconds of work followed by 10 seconds of rest. You’ll do two rounds of part 1 of this HIIT workout and then follow it with two rounds of part 2. This will be a total of a 16 minute cardio workout at home. If you’re a beginner and you just one to do one round of these full body exercises that’s fine. On the other hand, if you’re advanced, you could bump it up to 3 rounds of the total body exercises for a total of 24 minutes.

Here are the exercises that make up this cardio workout at home:

PART 1
1) Reptile Pushup
2) 10 High Knees / 1 Jump Squat
3) Divebombers
4) Lateral Jump Squats

PART 2
1) Step Up Burpees
2) 1 Pushup / 1 Row
3) 4 x 4s
4) Pushup w/Superman Lift

For all the best HIIT cardio workouts, subscribe to our YouTube channel youtube.com/user/womensworkouts

5 Exercises for STRONG LEAN LEGS (Best One Leg Exercises!)

Athlean-XX for Women 2020-10-30 | The best workout for strong lean legs can be found in our MAX/Shred program athleanx.com/max-shred

If you’re looking for the best leg exercises to give you lean strong legs, you’ve come to the right place. It’s not just about getting slim legs… if you want your legs to have the shape you desire, you need to build some muscle mass. Doing one leg exercises in which you train just one leg at a time, is one of the best types of leg workout to build leg muscle and get those slim thighs.
This lean legs workout is a dumbbell leg workout, so all you’ll need is a pair of dumbbells and perhaps a step or other platform for the pistol squats if it’s not comfortable for you to do them from the ground.

There are 5 top legs exercises in this dumbbell leg workout. If you’ve never tried these leg exercises it’s a good idea to give them a try before attempting the complete legs workout at home. For each of the legs exercises, you’ll do 10-12 reps per side before moving on to the next.

If you’re a beginner, try to do 1-2 rounds of these single leg exercises. If you’re more advanced, you’ll want to do 3-4 rounds of this home leg workout.

Here are the single leg exercises that make up this thigh workout:

1) Weighted Pistol Squats
2) 1 Leg Weighted Hydraulics
3) Bulgarian Split Squat Jumps
4) Lateral Hop Touchdowns
5) Speed Skater w/One Leg Burpee

For all the best one leg exercises and home legs workouts, subscribe to our YouTube channel youtube.com/user/womensworkouts

4 Best Exercises For The Core (TOTAL ABS WORKOUT)

Athlean-XX for Women 2020-10-23 | The best core exercises can be found in our MAX/Shred program athleanx.com/max-shred
This core workout for women will help you hit all of the most import abs muscles including the transverse abdominis, rectus abdominis and obliques. There are only 4 abs exercises in this total core workout, but in our opinion this is the best core workout!

Before going into the core workout home, we’ll show you how to do the stomach vacuum exercise so you can add these ab vacuums to your ab workout at home. Once you’re comfortable with this you can proceed to the womens abs workout.

If you’ve never tried the moves in this core workout at home, it’s a good idea to give them a try before attempting the complete womens core workout. For each of the exercises in this ab workout at home, perform 10-12 reps before moving on to the next. If you are a beginner, try to do 1-2 rounds of this core workout at home. If you’re more advanced, you can do 3-4 rounds of this core workout.

Here are the abs exercises that make up this core routine:

1) Kickouts
2) Bicycle Crunches
3) Physioball Taps
4) Reverse Plank Alternating Knees

For all best abs and obliques exercises, subscribe to our YouTube channel youtube.com/user/womensworkouts