Reference to video source: Calisthenics SuperWomen – BarStarzz.com

Can you constantly challenge yourself, increase your strength and accomplish great physical feats with body weight exercises?

Body weight workouts are awesome and definitely a great way to achieve results you want.

There’s no arguing if you can perform L sit pull-ups, one arm push-ups, pistols, handstand push-ups and other advanced body weight exercises you have strength.

Are you looking for ways to get healthy and peel years off your body?

As a women are you interested in losing weight and becoming stronger?

Why are women health experts extremely excited about resistance training using body weight exercise?

The natural result of body weight training is becoming stronger and shedding body fat.

Strength and beauty is the joy of sex appeal…

Too many body weight programs are designed in a cookie cutter fashion.

For example, you may see a typical body weight workout that says to do 3×10 push-ups and squats.

What if you can’t do 10 push-ups?

You can start by doing partial range of movement building up strength in progressions.

And what if 10 body weight squats is way too easy?

You can increase intensity simply by slowing down and doing full range of motion.

That’s why you want to work at your own pace and use exercise variations which are challenging for you.

You need to mix it up with variations so you can progress and get stronger.

For example…

If you struggle to do traditional push-ups, where should you start?

What should you do is body weight lunges are too easy?

The answers to these questions are important…

If you work at your own pace and constantly progress, you definitely do get results.

Once you’ve got a good feel for the basic movements you’re able to progress into more difficult exercises.

Time a problem?

You can super-set these workouts together into one circuit or simply follow through each exercise one at a time.

Both methods are effective because the name of the game is effectiveness with efficiency.

Remember to mix it up…

Each workout gets you more strength, stamina, muscle endurance and lose body fat at the same time.

Let’s make it happen, these body weight workouts take about 15 minutes to do.

Keep in mind the above information, if it’s easy for you to do, simply add a few more reps.

Move from one exercise to next with quick rest or if you can keep moving with no rest (until break period)…

Action steps, this workout helps to burn body fat while gaining strength:

• 15 push-ups (take quick rest if you need)
• 15 for each leg, alternating reverse lunges with hands on head 
• 15 squat jumps
• 15 straight leg raises
• Rest for 60 seconds, repeat set 2 more times

Want to sleep better and enjoy feeling healthier overall?

Experience more self confidence, look and feel your best.

Have more energy with an enhanced sense of well-being…

Strength training for women can stop the loss of bone and increase bone bass by up to 9% in 12 months or less.

Action steps, the best part of this workout…its effective for women of any age:

• 5 close grip push-ups
• 15 mountain climbers
• 15 reverse crunches
• 15 bicycles
• 15 toe touches
• 15 squats
• 20 jump ropes
• 20 for each side, alternating forward lunges with hands behind head
• Rest 60 seconds, repeat one more time

Lose and maintain lean body weight…

Stop yo-yo dieting once and for all…

Reduce risk of type 2 diabetes by up to 71%.

Slow arthritis inflammation and reduce pain.

Significantly reduce your risk of heart disease and high blood pressure.

Action steps, this specific workout with core exercises to stabilize and strengthen abs:

• 15 planks hold with alternate leg lifts
• 20 squats or squat jumps
• 20 shoe touches (position is on your back, place heels close to butt, slide shoulders across floor as you reach to touch each toe, use same hand to same foot)
• 20 bicycles or knee ins
• 30 seconds in plank (position is on your forearms and brace core tight for 30 seconds)
• Rest 30 seconds and repeat 2 more times

There are lots of body weight exercises you can do like press ups, pull ups, which are generally done with no extra weight and therefore often used for building strength.

If your goal is to lose body fat strength training can help you achieve that goal faster.

You can’t do the same exercises for the same number of sets and reps and expect to achieve great results.

You must improve your performance, somehow…

Each workout you do needs to be just a little better than last time.

Women can achieve more strength by setting achievable goals…

Setting small and incremental achievable goals is often more motivating than one far-off overarching goal unless you are not intimidated by that.

Over the years there’s been an emphasis on upper body exercises, this workout helps lower body:

• 10 burpees (full body extensions and walk outs)
• 20 front to back jump squats (jump and squat to front and then backwards)
• 20 each side spider crawls
• Rest 60 seconds and repeat 3 more times

Don’t be disheartened if you feel its a little difficult, it may take longer for women to build-up strength, but this does not mean it is not possible, right?

Bottom line, if you have any questions please let me know, let’s make sure you do achieve your goals and get the results you want and deserve.

Progressive body weight strength training helps women build the body they truly want.

Body weight exercises helps increase self-confidence which is an incredible feeling.

Could strength be your fountain of youth?

Your choice…

Strength and Beauty