Connect with us

Motivation

4 Powerful Fitness Workouts For Successful Women

Published

on

Female Exercise Workouts fitness

A strong body leads to a strong life. Strength physically can help you become more assertive, bold, and confident. Being in great shape leads to more energy, and a lower chance of depression.

If you want all-encompassing success, you need to take care of your health, and body. If you want to “be optimal”, and at your best in every sense of the word, you again, have to include your body on the list of important things that will make you successful.

The problem: as your career grows, you become more successful, some may even have a family, and as a result your body and your health and fitness are put on the back-burner. As your body becomes less healthy, you have less energy, less confidence, and this correlates to a lack of success in other areas of your life as well.

Read and implement the following fitness tips to ensure that you get, and stay, in great shape.

These workout exercises for successful women will help you build a stronger, more resilient, and better-looking body, that will improve other areas of your life as well.

 

Effective Workouts For Women

 

Workout Exercise Tip #1: Cardio

Female Workout ExercisesThere’s a myth, especially amongst women, that jogging is the best form of cardio to burn fat and to get in great shape.

The truth: Sprints are far more effective at burning fat, plus it takes a fraction of the time to complete a full sprints workout, get greater benefits, and get back to your busy day.

Here’s what to do…

Ideally find a hill or a set of stairs to sprint up – a track will also suffice. Use 1 minute as your guideline. Sprint for 10 seconds, recovery for a minute, and repeat this set-up 5 times. Two weeks from now, up it to 7, then 10.

A full sprint workout exercise should only take – at the most – 10 minutes. When was the last time you hopped on the treadmill for a 10-minute walk or jog, and were completely drenched with sweat?

 

Workout Exercise Tip #2: Walking Lunges

Fitness Women Workout Exercises - LungesInstead of just going for a walk on a sunny day, add in some walking lunges.

Growth hormone is a powerful hormone that is aided by lactic acid. So by increasing the lactic acid in your muscles, you’re naturally going to raise your growth hormone levels which will help you burn more fat and build more muscle.

How does this help the successful business woman?

Lower body fat will help increase your energy levels, as well as improve your confidence. We all know that confidence is a key characteristic if you want to make it big in business.

Note: When performing walking lunges, keep the majority of your weight on the front heel

 

Workout Exercise Tip #3: Building a Stronger Core

Women Fitness Workouts - PlankThe plank is not only one of the best core exercises you can do – if not the best – but you can do it anywhere, even as an office workout.

One of the best ways to give yourself a boost in energy is to get your blood flowing. Try using a plank to save your back from the pains that come with sitting in a chair the entire day, looking at a computer.

Start with 30 seconds, then work your way up to a minute straight. Repeat this 3 times every time you get to planking.

Just remember: The most important element of a good plank is a neutral spine.

 

Workout Exercise Tip #4: Calisthenics

Next time you’re in the gym, finish your workout with this set that I give to my female clients. This set will not only help you burn a ton of fat, but it will boost your metabolism for up to 36 hours after you’ve finished training.

Here’s what to do:

Each exercise should be done for 30 seconds. If you don’t know an exercise, search for it on youtube where there are examples for each and every one.

The only rest period comes after each exercise has been completed.

 

1. Plank

Female Exercise Workouts Plank

 

 

 

 

2. Mountain Climbers

Female Exercise Workouts Mountain Climber

 

 

 

 

3. Frog Jumps

Female Exercise Workouts Frog Jumps

 

 

 

 

4. Push ups

Women Fitness Exercise Workouts Pushups

 

 

 

 

Rest:

60 seconds in between each workout

Sets: 3

You can also use this set as a stand alone workout in the morning.

 

Good luck with your workouts and training!

Advertisement
5 Comments

5 Comments

  1. diana

    Nov 7, 2013 at 2:28 am

    Im going to sprint from now on!

  2. Kelly

    Aug 6, 2013 at 5:58 pm

    I seem to hit a plateau with my workouts, so I am trying to find some things that will challenge me. I will try sprinting instead of doing a steady jog from now on. Great post!

  3. raq

    Aug 5, 2013 at 2:50 am

    im intrested in going rock climbing for real in a indoor centre of course, to sacred to do the real thing. just wanting to try out new hobbies to keep me active. would be great to no if anyone else is intrested. chad this questions for you just if you no any other activities or places to stay fit or sprinting classes. maybe places that youv been to that i can find near me.lol x

  4. Fit Betty @fitbitsfitnessgear

    Aug 1, 2013 at 6:59 pm

    Hey Chad, I am so glad to see you listed these awesome exercises. Too many people still believe in long, steady paced cardio when sprinting or HIIT is really the way to go. So are the compound exercises like mountain climbers. Again – this is an awesome list.

Leave a Reply

Your email address will not be published. Required fields are marked *

Motivation

20 Science-Backed Ways to Stay Motivated (Infographic)

Published

on

Image Credit: Unsplash

Motivation is something we all strive to have, but can also be one of those feelings that’s hard to keep. Whether we’re attempting to reach a new fitness goal or trying to stay motivated in our role at work, sometimes that motivation just isn’t there. You feel motivated for a while – you’ll listen to podcasts, read books, keep yourself accountable – but then it’s lost. You feel so much energy at the start, then feel yourself slowly losing that inspiration. Don’t worry, you’re not alone. (more…)

Continue Reading

Motivation

How To Create Everlasting Motivation To Achieve Your Goals

Published

on

Image Credit: Unsplash

If you’d like to learn how to consistently motivate yourself so you can achieve any goal you want, sign up for the free 90-Day Master Class hosted by the founder of Addicted2Success.com, Joel Brown.


People are always waiting for motivation to strike them before they start working on their goals. However, waiting for motivation to come to you before you start working is an unreliable method if you want to consistently work on achieving your goals. (more…)

Continue Reading

Motivation

8 Things You Can Do Right Now to Get Your Motivation Back

Published

on

Image Credit: Unsplash

Welcome to our new normal. A time in our lives that a year ago we certainly didn’t see coming that most of us probably wouldn’t have chosen for ourselves; but here we are. As the days away from each other carry on and more and more bad news comes our way, it’s easy to lose your motivation and waste energy doing things that aren’t helpful like worrying and fighting with people on the internet instead.

Nearly half of Americans report the coronavirus crisis is harming their mental health, according to the Washington Post. While many of us had routines set up to deal with stress in the past, the stress we are facing during this time is unlike anything we’ve experienced before. It’s easy to find yourself in a downward spiral, and that’s the most challenging time to stop the momentum and turn things around. If that’s the case, keep it simple and start to reach for little things to help you feel better and climb your way out.

Here’s a reminder of a few simple things you can do right now to start getting positive momentum going your way:

1. Find someone who was in a similar place and made it to the other side

Whether you’ve been unmotivated to workout, eat healthy, make sales calls or simply do anything, you can find someone who has been there and made it to the other side. Look up some great TED talks, go on YouTube and look up people that motivate you, google them to find their websites. There are short speeches and much longer talks all over the internet, you just need to find someone who you relate to that speaks to you.

2. Do something that you love

When we’re unmotivated, it’s easy to get out of the habit of doing what we love. Sometimes just getting out of bed or away from the tv feels like a chore. Think back to a time in your life when you felt great – what were you doing? What do you absolutely love to do that if you had the time, you would do all day and not realize any time had passed at all? 

Figure out a way to do whatever that is, or a modified version of it if it is something that you aren’t able to do at the present time. Spending time doing what you love will get your mind off of anything that is wrong and allow you to find inspiration.

“If something is important enough, even if the odds are stacked against you, you should still do it.” – Elon Musk

3. Don’t overcomplicate it

Keep it simple. When we’re stuck in a rut, we’ll give ourselves every excuse to not do something. Say you’ve gained some weight; you might tell yourself you need to find the perfect trainer and wait until you have time to cook your meals from scratch each night before you do anything else. Stop trying to overcomplicate it and keep it simple by finding one thing you can do right now, however small that may be. You don’t have to wait until the timing is perfect and the stars align for you to start moving in the direction you want to go.  

4. Get up and get moving

This is probably the last thing you want to do right now, but once you are up and moving, your blood will start flowing. The hardest part is getting started. Day one, get up and do anything to get moving. This is the hardest day if you haven’t in a while because getting up is really the hardest part. Day two, do a little more. Once you start, you’ll build momentum and get back in the habit.

5. Reset your focus

It’s so easy for worry to set in and for our minds to wander to places of what we can’t control. This is not motivating or helpful and we always have a choice to redirect our attention. There is always something we can do right where we are, so bring your focus to the solution instead of the problem and figure out the next step of what you can do. 

One step at a time. Step one, take your attention away from what you can’t control and what you can’t do. Step two, ask yourself questions like “What can I do?” and see what comes to mind. Follow through with the answers you find.

6. Listen to your favorite music

Not much can lift our spirits and put us into a positive vibration more than our favorite music. Feel free to sing along. Find a song that pumps you up and make that your theme song. Put it on anytime you feel down or unmotivated.

7. Expand your knowledge

“In times of change, the learners will inherit the Earth, while the learned find themselves beautifully equipped to deal with a world that no longer exists.” Quote by Eric Hoffer. In times of change, there is great loss but also great opportunity. Continually learning opens you to new opportunities and leads you to paths you may not have otherwise found.  

“Work like there is someone working twenty four hours a day to take it away from you.” – Mark Cuban

8. Meditate

If you’re already a meditator and got away from it, take some time to come back to it. If you’ve never tried, it can be as easy as setting a timer for five minutes (or less, feel free to start with one or two minutes) and focusing on your breath. Listen to the inhalations and exhalations. Silently say to yourself “in” as you inhale and “out” as you exhale. Even taking a few minutes to do this can help you to calm down and allow your mind to refocus.

When we’re unmotivated, our momentum starts moving in the other direction. Slow down that momentum by trying one of the ideas above. Once you’ve slowed down the momentum, get it moving in the right direction and you’ll be well on your way.

Continue Reading

Motivation

Why Isn’t Anyone Talking About These 4 Motivation-Boosting Techniques?

Published

on

Image Credit: Unsplash

If you’d like to learn how to increase your motivation so you can get more done during the day, sign up for the free 90-Day Master Class hosted by the founder of Addicted2Success.com, Joel Brown.


How many times have you heard the questions: “What drives you” or “What excites you?” These questions may come from well-meaning people but they make one problematic assumption – Our motivation depends on something external. As a result, instead of actively building structures that motivate, we find ourselves aimlessly looking for some outside factors that will motivate us. Instead of asking: “What motivates me?” We should be asking, what am I doing to remain motivated? The answer to this question lies in the doing, not motivation itself. (more…)

Continue Reading

Trending