WORKOUT ANYTIME AND ANYWHERE

MOVEMENT IS THE KEY!

CHOOSE THE WORKOUTS THAT SUIT YOUR GOALS AND SCHEDULE

AS A FEMALE ENTREPRENEUR YOU DON'T HAVE SO MUCH TIME FOR ANY LENGTHY WORKOUTS. I TOTALLY GET IT.

HERE YOU CAN FIND GREAT WORKOUTS THAT YOU CAN DO EITHER AT HOME, IN THE HOTEL ROOM OR EVEN AT THE GYM WHEN YOU HAVE THE POSSIBILITY.

IMPORTANT IS THAT YOU GET MOVING!

My favourite home workouts

EXERCISE NO. 1

Walking Squats With Resistance Band

Awesome glutes and muscle activation workout you can do anywhere. The only thing you need is the resistance band an a little space for lateral squat walk.

3 SETS OF 8 STEPS

EXERCISE NO. 2

Standing Glute Side Kickbacks

Great mobility and muscle activation exercise that supports the muscle growth.

4 SETS OF 12 REPS

EXERCISE NO. 3

Plank

It's one of the best exercises for your core, but it also works your glutes and hamstrings, supports proper posture, and improves balance.

3 SETS HOLDING FOR 40-60 SECONDS

EXERCISE NO. 4

Push-Up

Push up activates nearly every muscle in your body, which yields far more than toned muscles and increased endurance.

3 SETS OF 12-15 PUSH-UPS

EXERCISE NO. 5

Full-body Stretching

Not really an exercise but the stretching is super important for your body. Not stretching may result in injuries. So if you have a bit of time at home then do some stretching, it does only good for your body.

VARIOUS STRETCHING POSITIONS, NO RULES APPLIED

My favourite gym workouts

EXERCISE NO. 1

Barbell Back Squat

One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat.

3 SETS OF 12-15 REPS

EXERCISE NO. 2

Hip Thrust

One of the best glute workouts to to improve your strength and power as well as increase stability in the lower back and your core.

3 SETS OF 12 REPS

EXERCISE NO. 3

Single arm dumbbell row

This workout is a great exercise for your middle back. It’s also good for people who have lower back injuries.

3 SETS OF 12-15 REPS

EXERCISE NO. 4

Shoulder Front Raise

This is a great shoulder workout to improve your front delts. There are few variations, so try what's best for you.

3 SETS OF 8-10 REPS

EXERCISE NO. 5

Biceps Curls

By doing the arm curl you build strength and learn how to use your arm muscles correctly, bracing with your core muscles.

4 SETS OF 8 REPS

EXERCISE NO. 6

Triceps Rope Pushdowns

This exercise is great to tone your triceps muscle. It brings out about 74% of muscle activation.

3 SETS OF 10-12 REPS

My favorite HIIT workout

30-MINUTE FULL-BODY HIIT WORKOUT

HIIT - FAT BURNER EXERCISES

HIIT OR high-intensity interval training, is a training technique in which you give all-out, 100% effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

30 MINUTES OF HIIT WORKOUT


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