218. Women’s Home Workout

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218. Women’s Home Workout

CATEGORY: Fitness, Workout & Exercise 500 Courses

COURSE NUMBER: 01

FEES: 555/- INR only

CERTIFICATE VALIDITY: Lifetime

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Syllabus

Exercise Finder vi
Acknowledgments xiii
Introduction xv

Part I Space, Budget, and Setup 1
Chapter 1 Claim Your Workout Space . . . . . . . . . . . . . . . . . . . . . . . . . 3
Gauge your space: Three essential questions to ask
Match your equipment needs to your available space
Add accessories to create a comfortable workout environment
Chapter 2 The Everywoman Budget and Setup . . . . . . . . . . . . . . . . . 9
Budget considerations: Two essential questions to ask
How to get the most equipment for your money
Home-gym budget options for every body
Smart purchasing tips: How and where to buy fitness equipment
When to consider buying used equipment

Part II Equipment and Exercise Selection 15
Chapter 3 Choose From Body Weight, Balls, and Bands . . . . . . . . . 17
How to use your body as a weight
Adding the stability ball
Resistance bands: The most versatile piece of equipment you can own
Exercises for body weight, stability balls, and resistance bands
Chapter 4 Do It With Dumbbells and Barbells . . . . . . . . . . . . . . . . . 105
The dumbbell advantage
Selectorized dumbbells: Pros and cons
The benefits of barbells
Stepping up to a bench
Exercises for free weights
Chapter 5 Welcome to the Machines . . . . . . . . . . . . . . . . . . . . . . . 171
Machines versus free weights: The debate rages on
What to look for in a multifunction machine
Exercises for multifunction machines

Chapter 6 Add the Cardio . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 207
Do you need home cardio equipment?
The big three: Treadmills, elliptical trainers, and stationary bikes
Other alternatives: Stair climbers, rowers, and ski machines
Chapter 7 The Final Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 217
Why stretching is important
Types, methods, and timing of flexibility training
Stretches for every muscle group

Part III Strategies and Ultimate Home Routines 225
Chapter 8 Target Your Ultimate Body at Home . . . . . . . . . . . . . . . . 227
Employ strategies to stay motivated
Set SMART goals
Visualize success with guided imagery
Follow the Ten Commandments of Fitness
Chapter 9 Ultimate Body Conditioning . . . . . . . . . . . . . . . . . . . . . . 243
Training for health and function
Ultimate home body conditioning routine protocol: Exercises, sets, repetitions, rest, intensity
Sustaining results
Chapter 10 Ultimate Body Sculpting . . . . . . . . . . . . . . . . . . . . . . . . . 265
Body sculpting: Art meets science
Ultimate home body sculpting routine protocol: Exercises, sets, repetitions, rest, intensity
Sustaining results
Chapter 11 Ultimate Core Stability . . . . . . . . . . . . . . . . . . . . . . . . . . 287
Beyond ab training
Secrets to a healthy lower back
Ultimate home core stability routine protocol: Exercises, sets, repetitions, rest, intensity
Sustaining results
Chapter 12 Ultimate Fat Loss . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 309
The myth of the fat-burning zone
Interval training: A better burner
Ultimate home fat-loss routine protocol: Exercises, duration, intensity
Sustaining results

Index 315
About the Author 319

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