Hi, I'm Jay McLeod. Today, we're going to discuss the best ways to workout in the gym for a girl. If your goal is to lose weight, reduce body fats and tone and tighten your muscles. I recommend you do cardio, two to three times a week, especially if you're first starting out, about a two weeks, o.k., of 30 to 45 minutes. Whether you're running on a treadmill, you're taking a spin class or your're dancing, doing some type of cardio activity. Then, you want to do two to three days of resistance training in a circuit fashion, o.k., three to five exercises before you take a rest. Now, a great circuit that you can try is a squat, push-up, crunch circuit, o.k. You're going to do these three exercises and then, you're going to rest for about a minute to 90 seconds, o.k. Now, to do a squat, we begin, feet shoulder width apart, chest out, chin up, o.k. Hands, our hands are going to come up as we lower our body, o.k. You're going to push your hips back, inhale, exhale, and come back, up. Once again, push your hips back, inhale as you lower your level, o.k. Shoot through your heels, stand up, drive through your heels and back, up, exhale at the top, o.k. Alright, so now for the push-ups, we're going to begin with our weight resting on our hands. We're going to kick our feet back, o.k., feet together. Now, what we're going to do is, slowly lower our body by bending our elbows. Inhale as you come down, o.k., you're going to press your body back, up. Now, what you want to do on a push-up, you want to bring your hands right outside your chest. A lot of times people bring their hands way too far from their body. So, once again, bring your hands right outside your chest, inhale as you come down, bend your elbows, exhale, push up nice and strong. Alright, so now for our next exercise, we're going to perform crunches, alright. Now, you want to start with your feet close together, then you're going to lean back, bring your elbows to your head. I never like to pull on my head, o.k., you strain your neck that way. So, over here, hands balled into a fist at our temple, we're going to lean back, o.k. Now, what you're going to do is, form here, you're going to raise your shoulder blades off the ground and you're going to exhale nice and strong from your diaphragm. Inhale as you lower, exhale out to diaphragm.