The average woman has a fitness goal of either weight loss or toning and building muscle. Your fitness level, experience and free time will determine which total-body workout is right for you. An ideal total-body workout program will incorporate strength-training and aerobic-training days. In addition, a fitness program that includes compound movements and stays around a medium- to high-rep range allows you to burn more calories, build lean muscle, tone and reduce body fat.
Tone Zone
Women that are already lean but need to improve their muscular definition will find this routine a good option. Incorporate this total-body workout into your schedule at least twice a week for 20 minutes. Amy Dixon, exercise physiologist and group fitness manager for Equinox in Santa Monica, California came up with seven compound movements --- squat with bicep curl, BOSU triceps and core, lunge with shoulder press, warrior three tricep extension, plank with front raise, sumo squat with side crunch and swiss thigh and fly --- that not only help you build muscle and tone, but rev up your metabolism by working several muscle groups simultaneously. You'll need a mat, set of dumbbells, medicine ball, step bench, stability ball and BOSU ball. Perform three sets of each exercise for 15 to 20 reps with 30 seconds of rest between each set. For best results, choose a dumbbell weight that provides enough resistance to make your last few reps a little challenging without breaking form.
Conditioning Workout
This total-body conditioning workout is suitable for women at a beginner fitness level. It's important to incorporate strength training and cardio into your fitness regime, and this seven-day training program teaches you basic moves --- squat, bench press, lateral raise, hammer curls, triceps extension and calf raise --- that help increase lean muscle and condition your cardiovascular system. Although you can perform this workout routine at home with a limited amount of equipment, you may prefer hitting the gym for full access of fitness accessories. You'll need dumbbells ranging in different weights or resistance bands and a stability ball, flat bench or step bench for performing lying exercises. This workout entails three strength days, performed on nonconsecutive days, and three to four days of cardio. Cardio exercises can be performed on nonlifting days and should incorporate a variety of low intensity --- 45 to 60 minutes --- workouts with high intensity --- 20 to 30 minutes --- for best results. Perform two to three sets of 15 to 20 reps for most strength exercises.
Dumbbell Super Circuit
Jessica Lawrence, IFBB Bikini Pro and amateur boxer, designed a total-body circuit that uses only a set of dumbbells. This strength circuit incorporates compound movements --- hammer curl into Arnold press, lunges with lateral raise, pushups and squats --- to help maximize on burning calories but keeps the rep range between eight and 10, depending on your personal strength, to build lean muscle. Perform each exercise consecutively without rests in between and run through the circuit three to four times to complete the workout.
Better Body Boot Camp
Boot camp style workouts are known for their high-intensity, explosive total-body movements that condition, build strength, reduce fat and provide a challenge to individuals at all fitness levels. This particular workout is composed of different exercises developed by leading boot camp trainers in the country, according to "Fitness" magazine. The workout incorporates strength and cardio moves using mainly your body weight and a pair of dumbbells. During this routine, alternate 30 to 60 seconds of cardio --- jumping jacks, burpees, squat jumps or jump rope --- between a set of strength exercises --- bicep curls, pushups, super squats, lunges and abdominal leg raises --- for an added challenge. Do not rest between exercises. Repeat the circuit two to three times with minimal rest between sets. Periodically change your resistance and reps --- eight to 10 or 12 to 15 --- to promote muscle growth and accelerate results.
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