3 series of female gym exercises that new girls need to know

by Johnny Jacks

Men are not the only ones who enjoy going to the gym. Nowadays, there is an increasing presence of women at the gym. The women’s gym movement is gaining popularity and is well-received by many women because it aids in weight loss and maintaining a slim figure. However, to achieve maximum results, it’s essential to follow a suitable exercise regimen.

Women’s gym regimens are becoming more diverse, incorporating various exercises ranging from low to high intensity. Many intense exercises, such as weight training, have also been incorporated into these routines to help women exercise more effectively.

If you are a beginner, you should not overlook the following three series of female gym exercises, which will help you gradually adapt and target various muscle groups in your body. Let’s explore these exercises with goodheathplan.com!

Series of female gym exercises 1: Leg and Core Workouts

Exercise series 1 focuses on the legs and core area, helping to tone the muscles in these regions. This series comprises three exercises: goblet squat, lunge, and skater jump.

The goblet squat exercise, which combines squats with weights, engages the muscle groups in the core and lower back, enhancing their effectiveness during squats. Meanwhile, lunge exercises help tone the muscles in the back of the legs, including the hamstrings and glutes. Finally, the skater jump exercise encourages faster contraction of muscle fibers and stimulates the smaller muscles in the buttocks.

By combining these three exercises, you can achieve a flat stomach and toned legs, as they target the muscle groups in the legs, buttocks, and core.

Exercise 1: Goblet Squat

Goblet squat is a suitable exercise for beginners in the gym. To perform this exercise, you’ll need a dumbbell or kettlebell.

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Start by standing with your feet hip-width apart while holding a dumbbell or kettlebell in front of your chest with both hands. Slowly bend your knees and push your hips back until your thighs are parallel to the ground. Finally, push through your heels and stand up straight. Repeat this exercise for three sets, with 15 repetitions per set.

Exercise 2: Lunge

Lunge is the second exercise in the women’s gym series for legs and core. To begin, stand with your feet shoulder-width apart, ensuring your back remains straight. Next, step forward with one foot and bend both knees to create a 90-degree angle with your thighs and shins. Shift your weight to the front leg and raise your body to return to the starting position. Switch legs and repeat for three sets on each leg, with 10 repetitions per set.

In this exercise, you have the option to either support your hands on your hips or utilize hand weights.

In this exercise, you have the option to either support your hands on your hips or utilize hand weights.

Exercise 3: Skater Jump

The skater jump exercise can be somewhat more challenging compared to the previous two exercises. Begin in an upright position. Then, jump to the side, and upon landing, bring one foot behind you. Take a moment to balance on the front leg before jumping in the opposite direction and repeating the same movement with the other leg. Perform three sets on each side, with ten repetitions in each set.

Series of Female Gym Exercises 2: Back, Shoulders, and Core Work

This exercise series focuses on targeting your back, shoulders, and core oblique muscles using a combination of pull-ups and weights. Here are some female gym exercises to help you achieve that:

Exercise 1: Lat Pull-Down

The lat pull-down is a highly effective exercise for your latissimus dorsi (lats). To perform this exercise, you’ll need a lat pull-down machine. Sit down on the machine, choose an appropriate weight, and grip the handle with both hands. Pull the handle down from above your head to your chest, retracting your shoulder blades and engaging your lats with each repetition. Slowly raise the handle back to its starting position. Repeat this exercise for three sets, with 15 repetitions in each set.

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Exercise 2: One-Arm Dumbbell Row

Begin by placing your left foot on an exercise bench while simultaneously supporting your left hand on the bench, keeping your back parallel to the ground. Hold a dumbbell in your right hand, allowing it to hang close to your body. From this position, pull the dumbbell towards your chest, focusing on using your lat and shoulder muscles rather than your arms. Perform three sets, with ten repetitions for each set on your left hand. Then switch to your right hand and complete another three sets.

Exercise 3: TRX Row

For this exercise, you’ll need a TRX suspension trainer. Hold the ends of the TRX straps and lean back until your arms are extended to support your body. From this position, bend your arms and pull your body upward until your chest touches the two ends of the TRX straps. Concentrate on engaging your back and shoulder muscles rather than your arms during the movement. Perform three sets of TRX row exercises, with 15 repetitions in each set.

The further you lean back, the simpler it becomes to execute this maneuver.

The further you lean back, the simpler it becomes to execute this maneuver.

Exercise 4: Reverse Flye

This gym workout for women utilizes dumbbells to target and tone the muscles in your shoulders, back, and core. Here’s how to perform it:

  • Begin by bending forward at your waist until your back is parallel to the ground, with both hands holding dumbbells hanging close to your body.
  • Maintain a slight bend in your elbows and start raising the dumbbells out to the sides until they reach approximately shoulder height.
  • Squeeze your shoulder blades together at the top of the movement.
  • Slowly lower the dumbbells back to the starting position.
  • Repeat this exercise for three sets, completing 15 repetitions in each set.

Exercise 5: Lateral Raise

This exercise is similar to the reverse flye but does not require you to bend forward. Follow these steps:

  • Stand with your back straight, holding dumbbells in both hands.
  • Straighten your arms and lift the dumbbells out to the sides until your hands are parallel to the ground.
  • Lower your arms to return to the starting position.
  • Repeat this exercise for three sets, completing 15 repetitions in each set.
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Series of Female Gym Exercises 3: Chest and Arms Workout

This set of women’s gym exercises combines push-ups and stretches to target the chest, biceps, and triceps. These exercises are suitable for beginners looking to start their gym routine.

Exercise 1: Push-Ups

Push-ups, also known as press-ups, are a straightforward yet effective way to train the muscles in your shoulders and biceps. Follow these steps:

  • Begin in a position with your hands on the floor, arms straight, and legs extended. Keep your arms and legs shoulder-width apart.
  • Bend your arms to lower your chest toward the floor, pausing briefly when it’s close to the ground.
  • Extend your arms to push your body back to the starting position.
  • Repeat this exercise for three sets, completing 15 repetitions in each set.

Exercise 2: Biceps Curl

To perform a biceps curl, stand up straight with your feet shoulder-width apart and hold dumbbells close to your body with your palms facing outward. Follow these steps:

  • Bend your elbows while keeping your arms close to your body.
  • Lift your forearms so that the dumbbells reach approximately shoulder height.
  • Slowly lower your arms to return to the starting position.
  • Do three sets of this gym workout for women, with 15 repetitions in each set.
You perform this exercise for 3 sets, with each set consisting of 15 repetitions.

You perform this exercise for 3 sets, with each set consisting of 15 repetitions.

Exercise 3: Triceps Press-Down

Adjust the cable crossover machine so that the handle is at head level. Stand facing the machine and grasp the handle with both hands. Follow these steps:

  • Keep your elbows close to your body and pull the handle down until it touches your thigh.
  • Repeat this exercise for three sets, completing 15 repetitions in each set.

These three series of female gym exercises are suitable for newcomers to the gym. With moderate intensity and ease of execution, they engage multiple muscle groups in the body, including back muscles, shoulder muscles, leg muscles, and core muscles. We hope this article from goodheathplan.com helps you choose the right exercise regimen for your needs.

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