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Single Leg Hip Bridge

How to do Single Leg Hip Bridge properly.

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Education

Nutrition

The Ultimate Fat Loss Nutrition Guide

You’d be hard-pressed to find someone who isn’t trying to burn some stubborn body fat. Whether you’re trying to get ready for beach season or trimming off some of that infamous holiday weight, fat los...

Foundational Series on approaching nutrition in fitness.

Foundational Nutrition Series

Training

Foundational Training Series: Your Guide to Optimal Muscle Growth

Finding your perfect training plan is essential to any fitness plan. Training provides a stimulus to your body so it can grow stronger, and there are many factors within a training plan that effect just how much your body can evolve.



<figure class="wp-block-image size-large is-resized"><img src="https://assets.myworkouts.io/blog/posts-media/Training-Intro.png" alt="" width="512" height="340"/></figure>



This series will review the key concepts and foundational principles that need to be considered when devising a training regimen. We will focus on two of the most common goals in fitness: muscle growth and fat loss.



Some topics that will be covered in this series include:



<ol><li><a href="/edu/3-methods-for-muscle-growth/220">Understanding muscle growth</a></li><li><a href="/edu/progressive-overload-keeps-muscles-growing/254">The importance of progressive overload</a></li><li><a href="/edu/how-close-are-you-to-your-maximum-potential/256">Finding your training age, and how it affects your muscle growth</a></li><li><a href="/the-3-most-important-factors-in-any-workout-plan/">The "Big 3" of a training program:&nbsp;intensity, volume, and frequency</a></li><li><a href="/edu/the-3-factors-in-choosing-the-right-exercise/288">How to choose the right exercises</a></li><li><a href="/edu/how-to-perform-exercises-for-optimal-muscle-growth/1432">How to order your exercises for optimal performance</a></li><li><a href="/edu/foundational-training-introduction/63">How to perform exercises for maximum muscle growth</a></li><li><a href="/edu/periodization-3-ways-to-ensure-consistent-muscle-growth/1446">How to periodize your training regimen to avoid stalls in progress</a></li><li><a href="/edu/sometimes-less-is-more-for-muscle-growth/1448">The importance of rest and recovery in your training plan</a></li></ol>



Each part of this series will base it’s content on clinical studies (read: no bro science!), providing you with information that is well supported and thoroughly tested.



Be sure to also check out our <a href="/edu/tags/foundational-nutrition-series/13">Nutrition</a> and <a href="/edu/tags/foundational-sleep-series/14">Sleep</a> foundational series, since training is just one factor in an optimal fitness plan!

Finding your perfect training plan is essential to any fitness plan. Training provides a stimulus to your body so it can grow stronger, and there are many factors within a training plan that effect ju...

Foundational Series on approaching fitness training.

Foundational Training Series

Sleep

Foundational Sleep Series: Snooze Your Way to Optimal Fitness

In most training programs, the importance of high-quality sleep is often overlooked. Moreover, <a href="https://www.ncbi.nlm.nih.gov/pubmed/28709508">studies and surveys show that one-third of Americans suffer from sleep deprivation</a>.1-3 The average American is getting significantly <a href="https://www.cdc.gov/sleep/data_statistics.html">less than the recommended minimum amount of sleep.</a> Furthermore, <a href="https://www.sleepfoundation.org/sleep-polls-data/sleep-in-america-poll/2018-prioritization-and-effectiveness">10% of Americans prioritize sleep over other aspects of living such as work, hobbies, fitness, and nutrition</a>.1-3



mywrkouts.com holds quality sleep in high priority. There is a ton of research on sleep, and all of the evidence points to the same conclusion: sleep is not a luxury, but a necessity. Further, sleep research focused on fitness makes it clear that sleep is critical for you to have great workouts and achieve your wellness goals.



<figure class="wp-block-image size-large is-resized"><img src="https://assets.myworkouts.io/blog/posts-media/Sleep-Intro+(1)+(1).png" alt="" width="512" height="340"/></figure>



If you're wondering how much sleep you really need, how to recover sleep debt, and how to fall asleep more easily, this series is for you!



Some topics that this series will cover include:



<ol><li><a href="/edu/5-reasons-why-you-need-sleep-for-muscle-growth/208">Why sleep is important for muscle growth</a></li><li><a href="/edu/5-reasons-why-you-need-sleep-to-burn-fat/218">Why sleep is important for fat loss</a></li><li><a href="/edu/sleep-stages-critical-to-optimal-muscle-growth-and-fat-loss/302">The structure of a nights sleep</a></li><li><a href="/edu/the-three-components-of-optimal-sleep/306">The components of optimal sleep</a></li><li><a href="/edu/the-dos-and-donts-of-overcoming-sleep-deprivation/312">How to overcome sleep deprivation</a></li><li><a href="/edu/9-ways-how-to-fall-asleep/314">How to get to sleep and stay asleep more easily</a></li></ol>



Be sure to also check out the foundational <a href="/edu/tags/foundational-training-series/12">Training</a> and <a href="/edu/tags/foundational-nutrition-series/13">Nutrition</a> series for more information to create a well-rounded fitness plan!


<h4 class="collapseomatic " id="id5f0a82d9033ab" tabindex="0" title="References" >References</h4><div id="target-id5f0a82d9033ab" class="collapseomatic_content ">
<ol>
<li>Knutson KL, Phelan J, Paskow MJ, et al. The National Sleep Foundation's Sleep Health Index. Sleep Health. 2017;3(4):234-240. <a href="https://www.ncbi.nlm.nih.gov/pubmed/28709508">Link</a></li>
<li>“Sleep and Sleep Disorders.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 2 May 2017, www.cdc.gov/sleep/data_statistics.html. <a href="https://www.cdc.gov/sleep/data_statistics.html">Link</a></li>
<li>“2018 Sleep Prioritization and Personal Effectiveness.” National Sleep Foundation, 2018, sleepfoundation.org/sleep-polls-data/sleep-in-america-poll/2018-prioritization-and-effectiveness. <a href="https://www.sleepfoundation.org/professionals/sleep-america-polls/2018-sleep-prioritization-and-personal-effectiveness">Link</a></li>
</ol>
</div>

In most training programs, the importance of high-quality sleep is often overlooked. Moreover, studies and surveys show that one-third of Americans suffer from sleep deprivation.1-3 The average Americ...

Foundational Series on approaching sleep and how it impacts fitness.

Foundational Sleep Series

Browse Workouts

Browse Workouts by Equipment

Bodyweight Workouts

Do you know you can build your dream physique without being an active member of a gym? Yea, you don’t need to suffer through endless reps on the weight bench or dedicate hours to the squat rack. You might be wondering “how is that possible?” Well, you can get fitter, lose fat, and bulk up with some simple bodyweight <a href="/edu/the-3-most-important-factors-in-any-workout-plan/282" rel="noopener noreferrer" target="_blank">workout plans</a>. And guess what- All you need is your body.

So the hectic pace of today’s corporate world is not an excuse for not exercising or working towards your fitness goals. We have made it easy for you through our bodyweight workout that you can use to <a href="/edu/3-methods-for-muscle-growth/220" rel="noopener noreferrer" target="_blank">build muscles</a>, improve flexibility, balance, and strength. And the interesting part is that you don’t need any gym machine or equipment.Our bodyweight workouts are targeted towards all experience levels including beginner, intermediate and advanced levels. Moreover, you can use our home workout routine to achieve one or more of your fitness goals.For example, if your fitness goal is to improve athletic performance, increase stamina, and gain strength, we offer the Core workout for Runners, which helps both females and males, but it is meant for the advanced (3+ years) level of experience. This bodyweight workout adds a <a href="/edu/3-ways-the-order-of-exercises-effects-muscle-growth/1411" rel="noopener noreferrer" target="_blank">series of core exercises</a> to your running routine to help improve your form, prevent injury and increase your pace.Now you might say, “Can I benefit from these home workouts without equipment even as a beginner?” The simple answer is YES! We also offer several beginner bodyweight workouts that can help you build your dream physique.&nbsp;You can build muscle and gain strength as a beginner (1-2 years experience) using the Chris’ Simple Calisthenic Workout. This home workout is a great starting point involving alternating Workout A and Workout B programs. It is completed in two days but there may be a little disparity between minimum and maximum repetitions based on your strength and fitness level.You can also follow our bodyweight workout plan in the intermediate (2-3 years) level of experience. The “Full bodyweight workout in 10 minutes” program can help you achieve up to four goals including- gain strength, tone body, fat loss, and increase stamina.So, it doesn’t matter your experience level, you can <a href="/edu/progressive-overload-keeps-muscles-growing/254" rel="noopener noreferrer" target="_blank">build admirable, show-stopping muscles</a> by following our bodyweight workout plan. You don’t have to lift heavy weights to build muscles.When you work with just your bodyweight, it offers many advantages including being able to work out anywhere without lugging gym equipment around with you. You also get a chance to enjoy increased body awareness.&nbsp;&nbsp;Remember, in the gym, you might have to wait in long lines for the squat rack or bench press. But you don’t need that for bodyweight workout, and that’s enough reason to switch to bodyweight workout which helps you achieve the same effect you get at the gym.You can register for our structured bodyweight workout whether you are at the beginner, intermediate, or advanced experience level. We offer programs for anyone who desires to carve a perfect body without the need for any equipment or gym membership.Make your choice of bodyweight workout today, and let’s help you lose fat, get fitter, and bulk up!

Core Workout for Runners

Lower Back Rehab Workout Program

Abs Toning in 6 minutes

Lower Body bodyweight workout in 10 minutes

Full bodyweight workout in 10 minutes

Fury Road Bodyweight Workout

Superman Bodyweight Workout

Cardio Workout: 12 Minute Core and Cardio Focus

7 Minute Light Cardio

Intense Bikini Workout: Legs and Butt 100 Workout

Six Pack Abs Workout: Level I

15 Minute Abs Workout : Vicky Justiz

Core Workout: Accordion Crunches, Side Bridges, & Supermans

Six Pack Abs Workout: Level II

2-Day Home Workout Plan

3-Day Home Workout Plan

Core Strength Program

Beginner Home Program

Bodyweight Workout Routine by Michael Vazquez

Bodyweight Blaster Circuit Workout

Do you know you can build your dream physique without being an active member of a gym? Yea, you don’t need to suffer through endless reps on the weight be

Dumbbell Workouts

Dumbbell workouts are great for home workouts and gym workouts. If you want to workout at home, all that you have to do is to find a small area in your house, office or basement and follow the dumbbell workout plans that we have supplied for you.&nbsp;Dumbbell workout routines are also great for the gym if you want to have a wide range of dumbbell weights that you can use.

How to start?Dumbbells vary in weight from lightweight to heavyweight versions. To restrain from muscle injuries, beginners are advised to use lightweight dumbbells. People who are interested in muscle toning should always prefer lightweight dumbbells. If you are encouraged to build muscles then heavyweight versions are suitable for you. Building up muscle helps a lot in consuming more <a href="/edu/ultimate-fat-loss-nutrition-guide/1901" rel="noopener noreferrer" target="_blank">calories</a>. Women lifting to expand muscle can utilize dumbbells somewhere in the range of 5 and 8 pounds. While for men, 8 to 10 pounds are good to start.Dumbbell workout plansDumbbell workout plans are suitable for all fitness levels from beginner to advance and are applicable for both men and women. In order to get your desired physique not only <a href="/edu/the-ultimate-muscle-growth-nutrition-guide/1926" rel="noopener noreferrer" target="_blank">nutrition</a> but a perfect dumbbell workout plan is necessary. If you want to boost your workout, <a href="/workout/4-day-dumbbell-only-routine/89699" rel="noopener noreferrer" target="_blank">dumbbell workout plans</a> are the best. Dumbbell workouts help you build muscles, gain strength and get ripped. On this website, you will be provided with a complete Dumbbell workout routine that you are looking for.Biceps curls, shoulder press, triceps, arm exercises, bench press, overhead press, row, fly, lateral raises are some of the exercises that require dumbbells.Full body dumbbell workout<a href="/workout/3-day-full-body-dumbbell-workout/20195" rel="noopener noreferrer" target="_blank">Full body Dumbbell</a> workouts will work on your entire body muscles. These workouts are designed in such a way that they build your muscles and will help you get the desired physique that you have yearned for. Also, these workouts target the major body muscles such as your arms, shoulders, chest, glutes, thighs, hips and back. Full body dumbbell workout plans provide a lot of strength and provide benefits for cardiorespiratory.When you are doing full body dumbbell workout, one thing you can try is using the ladder method. This method is used by athletes and physique competitors widely. It burns fat and it keeps the metabolism high long after the workout is over. The ladder method is easy. Start with one rep of exercise and continue adding a rep with each set until you arrive at 5 reps. By then, return to one rep and continue until you reach your targeted number of reps.Benefits of Dumbbells WorkoutsDumbbell workout plans are very beneficial for bone health. Such workout plans lessen the chances of fractures by increasing bone solidity.Dumbbells can assist you with building muscle or increasing endurance for sports.&nbsp;Dumbbells let you focus on one arm or one leg, which helps promote strength gains.&nbsp;Dumbbell workout plans can do more wonders to your body than you think. These workout plans not only burn calories, and prevent injuries but they are also great for relieving stress.&nbsp;Dumbbells can work your muscles more than machines. They can be used in a variety of ways.&nbsp;Safety Tips for Dumbbell Exercises<ul><li>Do some light cardiovascular activity to warm up your body.</li><li>Always begin with light weights especially when you are a beginner.</li><li>Make sure that your posture is right while lifting the weight.</li><li>If you experience pain, stop and make sure you are not injured.</li><li>During the workout, pay attention to your breathing.</li><li>Be consistent with your workout routine.</li></ul>Be careful<ul><li>Don’t progress too quickly.</li><li>If you feel pain, dizziness or discomfort, stop lifting.</li><li>Never lift a weight that is too heavy or too light.</li><li>Avoid performing jerky, fast action. They are less effective and will increase the chances of injury.</li><li>If you experience pain from the previous workout, avoid exercising the same body parts in the following days.&nbsp;&nbsp;</li></ul>

Dumbbell Legs 2

Fat burning workout

Dumbbell Legs 1

Six Minute Fat Burning Circuit Workout

Jillian Michaels 30 Day Shred

Amazing Abs Workout: Get Sexy Bikini Abs

Dumbbell Shoulder Program For Gym or Home

Introduction to Dumbbell Training

Dumbbell Shoulder 2

Unilateral Full Body Dumbbell Workout

4 Day Dumbbell Only Routine

Shoulder Workout Plan: Lateral Flys, Front Raises, & Barrel Flys

Dumbbell workouts are great for home workouts and gym workouts. If you want to workout at home, all that you have to do is to find a small area in your ho

Suspension (TRX) Workouts

You can actually do away with the old weight training routine and get fit using just a set of straps, your body, and gravity. Yea! The Suspension workout is gained popularity as an effective way to turn <a href="/edu/3-ways-the-order-of-exercises-effects-muscle-growth/1411" rel="noopener noreferrer" target="_blank">every exercise</a> into a challenge for your core.&nbsp;The TRX (total-body resistance exercise) was invented by a former U.S Navy SEAL, and it involves working against your bodyweight, which is balanced against the handles of the suspended straps. This way, you can perform adjusted versions of the traditional strength training movements including presses, rows, pulls- you name it.&nbsp;

So you don’t need the kettlebells, dumbbells, or barbells to build resistance. You can use the Suspension workout routine from the comfort of your home to gain strength and <a href="/edu/periodization-3-ways-to-ensure-consistent-muscle-growth/1446" rel="noopener noreferrer" target="_blank">build muscles</a>.&nbsp;We offer the best Suspension workouts that you can perform using just your bodyweight and Suspension straps.&nbsp;So whether you want to lose weight, build strength or improve your athletic performance, you can try our TRX workouts from the comfort of your home to get fit.&nbsp;If you are a beginner, you can follow our beginner (1-2 years experience) programs such as the “Chris’ Simple Calisthenic Workout.” This is a full body workout that is suitable for both male and females.&nbsp;You can use this 2-day workout if your goal is to gain strength and build muscle. The minimum and maximum repetition varies depending on your fitness level and strength, and these workouts can be completed indefinitely.What about the intermediate (2-3 years) level of experience? Yea, if you are in this category, we also offer suitable Suspension workouts that you can use to achieve your fitness goal.&nbsp;For example, the “Full bodyweight workout in 10 minutes” is an effective intermediate TRX workout program that is suitable if your goal includes fat loss, increase stamina, gain strength and tone body. You will sweat, burn fat, and feel strong in just 10 minutes. You can check out this option.There are also advanced (3+ years of experience) options of the Suspension Workouts that can help you get fit, <a href="/edu/periodization-3-ways-to-ensure-consistent-muscle-growth/1446" rel="noopener noreferrer" target="_blank">build muscle</a>, and gain strength.&nbsp;If you are a professional athlete in fields like diving, obstacle races, basketball, rugby, volleyball, or any other sports that involve jumping, you can use our “Plyometric workout” to build improve athletic performance. You can integrate this program once a week to your strength training workouts.So whichever level of experience you belong to, we offer TRX workouts that are suitable to help you achieve your fitness goal. We guide you through the process in a step-by-step manner to help you get the best.So it’s time to forget about those weight training machines. Yea, you can follow any of our suspension workouts to improve your joint stability and core strength.&nbsp;You get a chance to improve your strength and balance using just your bodyweight and Suspension. Besides, we guide you on how to anchor the straps, and familiarize yourself with the moves for each program.Check out our programs, and register for the best TRX program that meets your goal. BEGIN TODAY!

Plyometric workout

Resistance Band Glute Workout at Home

TRX Full Body Workout 1

TRX Full Body Workout 2

You can actually do away with the old weight training routine and get fit using just a set of straps, your body, and gravity. Yea! The Suspension workout 

Muscle Focus Workouts

Abs and Core Workouts

Strengthening one's core or core muscles through ab workouts is important for your fitness because your abs and core are used in many different types of lifts and in everyday life.&nbsp;&nbsp;The core muscles are centered on every workout and fitness plan because they assist in moving the body around and changing your position during a workout routine. Therefore, core workouts are essential to developing this group of muscles to maintain your posture and balance during different exercises.

The core muscles include the rectus abdominis (which is the group of muscles referred to as abs), transverse abdominis (the set of muscles wraps around the side and spine of our body), erector spinae (which is located around the spine), as well as internal and oblique muscles (found around our ribs).Fitness plans for abs are designed to target these muscle groups, especially if you are trying to get a 6-pack or have a smaller waistline.Below are some ab exercises that you will find in our workouts to get abs that will take care of all core muscles.&nbsp;<h3>Sit-Ups</h3>This ab exercise is one of the most popular exercises to get abs out and one of the oldest, and it targets the rectus abdominis muscle that was referred to earlier in this article.Sit ups are great to incorporate into your abs workout and into a full fitness plan because it is simple to do, has many variations, and has a low risk for injury.<h3>Flat bench lying with leg raise</h3>This exercise for ab workouts is also very important and easy to perform as it can be done on a bench or a floor mat with weight added or not. This is one exercise that is great for developing lower abs and can be a staple for a lower abs workout.<h3>Jackknife Sit-Up&nbsp;</h3>This a modified sit-up exercise is meant to not only work your main abs but also target other core muscles such as your obliques. This is a great exercise to incorporate in your abs workout that can help with tightening your core, losing belly fat, and getting you a 6-pack.<h3>Flat Bench Leg Pull-In</h3>This is an exercise that is a modified form of flat bench lying with leg raise.&nbsp;It is an important exercise to get lower abs that should be in everyone's fitness plan for abs.&nbsp;<h3>More for your abs workouts routine</h3>There are also other important exercises to incorporate into your fitness plan to get abs such as Reverse Crunch, Crunches and Toe Touchers and they can be found in our various ab workout plans and routines.

Core Workout 2

Core Workout 1.1

Lower Body Rehabilitation Program

500 Rep Ab Workout

Core Workout

Ab and core burner in 10 minutes

Firm Lower Abs: No Crunch Workout

Slim Hips Workout: Celebrity Trainer’s At Home Hips Workout

Killer Abs Workout

How To Get Six Pack Abs With Rob Riches

Get Ripped Six Pack Abs With Rob Riches Favorite Exercises

Candace Parker Core Workout

Strengthening one's core or core muscles through ab workouts is important for your fitness because your abs and core are used in many different types of l

Arms Workouts

Build Your Arms Strengthening and toning your arms can give you a great look. But, it is essential to choose the right exercises that will help in building your back, shoulders, biceps, and triceps. Myworkouts can help you to choose the best arm workouts. We have designed the most exceptional arm workout plan for beginners, intermediaries, and advanced level trainees. Moreover, upper body workouts as a whole can also develop your arms to be more toned.

Tune-Up with Our Arms WorkoutsDoing workouts for arms helps to build the right muscles. It will help both men and women to have the physique that they desire. Weight lifting for arms is the best way to get extra size or more tone for your arms.&nbsp;By activating your biceps and triceps with an arms workout, they will develop over time to look better and stronger.For folks who want to build arm muscle, in addition to working your arms, it is essential to also eat for <a href="/edu/the-ultimate-muscle-growth-nutrition-guide/1926" rel="noopener noreferrer" target="_blank">positive energy balance</a> in order to build muscle.&nbsp;Moreover, a toned arms workout will also help in lowering the risk of musculoskeletal injuries because your bones will have more protection with stronger muscles. Myworkouts focuses upon providing the best muscle workout and help trainees to build their arm muscles, tone their bodies, and bodybuilding.&nbsp;Why is Arms Workout Vital?Our arms workout helps the people in the following ways:<ul><li>Lifting weights and doing resistance training can also boost heart health.</li><li>Skinny people or people with loose arm fat and build their confidence by performing our workouts.</li><li>By following the right exercise and fitness regime, you can tone up your arms like never before.</li><li>Our arms workouts are designed for the trainees of every level.</li></ul>People who are looking forward to attaining great arms muscles can sign into Myworkouts and choose exercises according to their fitness and training level. You can browse through our list of exercises and select the one that fits best with your routine.

Dumbbell Upper Limbs 1

Dumbbell Upper Body At Home Gym Workout

Biceps & Triceps

Biceps & Triceps Home Workout

Household Items Arm Workout

Back and Bicep Compound Sets

Back and Biceps

Pre-exhaustion Triceps for Chest 2

Pre-exhaustion Triceps for Chest 3

Shoulders & Triceps

Bicep and Back Blaster

Chest and Triceps Sarcoplasmatic Hypertrophy 2

Chest and Triceps Pump Workout 3

Chest and Tricep Compound Sets

Pre-exhaustion Biceps for Back 1

Three Muscle Conditioning Arm Workouts For Ladies

Pre-exhaustion Biceps for Back 2

Strength for Bench Press

Power for Bench Press

Back and Biceps Sarcoplasmatic Hypertrophy 2

Build Your Arms Strengthening and toning your arms can give you a great look. But, it is essential to choose the right exercises that will help in buildin

Back and Bicep Workouts

Train Upper Body To Build Your Physique To effectively use your biceps and strengthen your back, it is important to do back and biceps workout to develop your upper body. You can perform the exercises designed by the fitness experts at myworkouts. These exercises can be done with minimal equipment by both men and women. You can train your arms as well as back with versatile exercises that will give you toned arms and back. Moreover, these exercises are designed according to your experience level like a beginner, intermediate, and advanced level trainee. Along with this, we also advise people to take protein to help them in toning and growth of muscles.&nbsp;

Give Yourself a Killer LookMyworkouts has provided a list of best back and bicep workout plans to give you a killer look. Our exercises right from the bicep and back blaster, pre-exhaustion biceps for back, back and biceps hypertrophy pump workout, pull up progression workout for beginners, back attack, etc. are some of the muscle workout exercises. It can be performed at the gym according to the specified days. The trainees can repeat the back and biceps workout for a challenging workout session. It will properly tone your upper torso. Moreover, the exercises curated by us are sure to give you confidence and improve your fitness level.Along with the workout sessions for back and biceps, we encourage people to take optimal rest as it also helps in regulating your muscle growth. The trainees need to follow a <a href="/edu/sleep-stages-critical-to-optimal-muscle-growth-and-fat-loss/302" rel="noopener noreferrer" target="_blank">strict schedule of sleep</a> to optimize their growth structure. So, if you are looking forward to lifetime fitness, it is necessary to have a sound sleep. People who follow all these back workouts and bicep workout exercises are benefited in the end.Reasons to Opt for Myworkouts ProgramIf you are looking forward to possessing great biceps and toned back, opt for a program that will provide you an optimal growth. Here are a few reasons to choose our workout plan:<ul><li>Designed by fitness experts of the industry</li><li>No need to pay hefty subscription fees. You require browsing your favorite workout and sign up with Myworkouts</li><li>Specially curated workout plan for both men and women</li><li>Safe workout plans according to your experience level and goals</li></ul>Choose the bicep and back workout plan that best suits your training level. <a href="/login" rel="noopener noreferrer" target="_blank">Sign in with Myworkouts</a> today!

Pull Up Progression Workout for Beginners

Back and Biceps Hypertrophy Pump Workout

Back and Biceps Sarcoplasmatic Hypertrophy

Back Attack

Back Workouts: 8 Min Back Workout With Scott Herman

Wrist Workout 1

Wrist Workout 1.1

Chest Workouts: 20 Min Workout With Scott Herman

Bicep Workouts: 17 Min Workout With Scott Herman

Train Upper Body To Build Your Physique To effectively use your biceps and strengthen your back, it is important to do back and biceps workout to develop 

Butt and Glute Workouts

Get Strong Legs and Glutes from Us When it comes to getting in shape, many women find the fat and flab to be stubborn in the lower part of the body. Some ways to get the body of your dreams are to try a&nbsp;full body workout for women as well as special workouts for your butt. At myworkouts, you can get full women’s leg workouts for toning as a personalized workout plan. Here is a list of the women's buttocks workouts along with the levels of fitness and the time for you to achieve the curvy look you desire.

A Comprehensive Women’s Leg and Glutes Workout PlanMyworkouts has come up with realistic glutes workout plans and programs to get you to your desired look. Whether you are a model or a celebrity under constant limelight for your appearance, a bodybuilder, or a sportswoman, we have you covered. Our programs for 2 weeks or more, are structured and created to help with <a href="/edu/how-to-perform-exercises-for-optimal-muscle-growth/1432" rel="noopener noreferrer" target="_blank">muscle growth</a>.&nbsp;Women often have problems in their bones and legs with age. Bone weakness and loss of muscle can prove to be a serious problem. So, get into the habit of fitness with myworkouts. Our programs include leg toning exercises and basic workouts for your glutes. We focus on helping you gain muscle, strength, and stay away from any age-related ailments you might face. We urge you to choose the programs by selecting the influencers of your choice at our site. The dedicated plans are for all levels - Beginners, Intermediate, and Advanced. These are ideal for those with little to no experience.&nbsp;We understand people have problems with the time they aim to give for any program. So, all the butt workouts for women are in compact schedules, and you can see it from myworkouts site itself.The main reason for our programs for the lower body is our lifestyle, where we end up spending hours on the desk. However, every woman is indeed sure to benefit from these lower body muscle development and workout programs.Why Our Workout Plan are the Best for You?At myworkouts you will find:<ul><li>Specialized women’s fitness programs</li><li>Trainers at every step for guidance&nbsp;</li><li>Squats and toning workout for perfect glutes</li></ul>Our programs are affordable and achievable, not to lose the steam midway. Contact us to register and join to get the curvy and attractive figure you always wanted with the right exercises.

Leg Burnout for Endurance

Power for Squat

Leg Specialist

Pre-exaustion for Quads 3

Chris's Squat Program V1.0

Butt Workouts: Tone Up Your Buns and Thighs

Butt Workouts At Home: Abs, Legs and Glutes Workout

10 Minute Cardio & Core Challenge

10 Minute Legs & Glutes by Jordan Morello

10 Minute Abs & Cardio by Jordan Morello

10 Minute Legs and Cardio

Leg Day Burnout by Jordan Morello

10 Minute Abs at Home by Jordan Morello

10 Move Home Leg Workout

Low Impact Bodyweight Leg Day

Get Strong Legs and Glutes from Us When it comes to getting in shape, many women find the fat and flab to be stubborn in the lower part of the body. Some 

Chest and Back Workouts

Most people see chest and back workouts as being designed for men alone, but that’s not true. This <a href="/edu/the-3-most-important-factors-in-any-workout-plan/282" rel="noopener noreferrer" target="_blank">workout routine</a> is also beneficial to women in many ways and that’s why we have designed customized programs to help you get the best from chest and back workouts.

When you exercise your chest and back:<ul><li>It helps to improve your posture</li><li>It helps you breathe easier</li><li>It helps build a strong foundation</li></ul>You may worry about building a bulky upper body, but in the real sense, you shouldn’t because as a woman you don’t have enough testosterone to build large muscles.&nbsp;However, we have designed the best chest and back workouts that can help you tone up without adding bulk.These programs are designed for all women irrespective of your experience level. So we have the beginner, intermediate, and advanced levels which you can choose to meet any of your chosen goals.As a beginner, if you have a goal to <a href="/edu/periodization-3-ways-to-ensure-consistent-muscle-growth/1446" rel="noopener noreferrer" target="_blank">build muscle</a> alone, you can choose the “Lats for Upper Body Size Workout” which is a muscle-focus workout. It is designed for just a day per week and you complete the workout in 63 minutes. The equipment you need for this program includes cable, bodyweight, machines, and dumbbells.However, note that you can achieve more than one goal with our chest and back workouts.&nbsp;You can follow our “Back Attack” program to achieve up to four goals, including bodybuilding, powerbuilding, gain strength, and build muscle. This workout is for the advanced (3+ years) experience level and it helps to build large back muscles.&nbsp;It is performed 3 days weekly and the remaining four days are for resting.&nbsp;There are also intermediate (2-3 years) experience level options like the “Chest and Triceps Sarcoplasmic Hypertrophy 2,” which is useful if your goal includes bodybuilding and build muscle. This workout helps to increase cellular muscle structures and rip your muscle fibers to promote local endurance needed to build muscles.&nbsp;Working your muscles is very delicate and if you don’t follow the right routine, it may lead to injuries that can be fatal. That’s why we don’t leave you hanging.&nbsp;When you register for any of our chest and back workouts, we evaluate your goals and we recommend the best program for you. Not only that, but we guide you along the way and help you ensure you warm up your muscles properly before starting the chest and back workouts.Remember that exercising your chest and back is very vital for improving your overall health. So it’s time to show your chest and back muscles some extra love.Register with us today and let’s walk and work together!

Strengthen Triceps and Chest

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Drop Sets for Big Pecs Workout

Chest and Triceps Pump Workout

Most people see chest and back workouts as being designed for men alone, but that’s not true. This workout routine is also beneficial to women in many way

Home HIIT Blaster

Give this HIIT workout a go today if you need to refresh your mind and body, specially if you feel down and need a rush of endorphins! This workout requir

Give this HIIT workout a go today if you need to refresh your mind and body, specially if you feel down and need a rush of endorphins! This workout requires your bodyweight only, so you can do it from the comfort of your home or at any place as per your convenience.Perform all the exercises for a duration of 40 seconds each. Rest for 20 seconds in between exercises.

Day 1

Week 1

Focus: Abs, Chest, Glutes, Hip F...

Bodyweight Jump Squat

Crab Toe Touch

Archer Push Up (on floor)

Bicycle Kicks

Plank Walk

Mountain Climber

Dive Bomber Push-Up

One Leg Alternating V-Up Crunch

Knee Tuck Jump

Plank

The 2-Day Home Workout Plan has been designed specifically for those who live busy lives and are short on time. The 2-day program workouts are short yet e

The 2-Day Home Workout Plan has been designed specifically for those who live busy lives and are short on time. The 2-day program workouts are short yet effective - they are designed to work every single muscle of the body and also include a cardiovascular element. The program is five-weeks in length - the first week start off with a low volume to allow you to become accustomed to the exercises and the movements involved. As the weeks progress, reps, sets and rest periods are manipulated to make training more challenging and bring about significant change. This program can be used in conjunction with any another training program.

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