6 Strength Training Exercises For Women

1. Squat to overhead press ( quads, hamstrings, bum, abs and shoulders. ) 

Stand with feet shoulder width apart, elbows bent, with weights in each hand at shoulder height, palms forward. Lower into a squat taking care knees don't go past toes. Hold. Push through heels to stand up, pushing weights overhead. 
Do 3 sets of 15 

2. Single leg dumbbell row ( back, shoulders, biceps, abs, quadriceps, hamstring and bum ) 

Stand holding weight in your left hand, hinge forward to your back is flat and almost parallel to the floor, rest your right hand on a chair. Extend left arm towards the floor with your palm facing inwards, lift a straight left leg behind you so your body forms a T shape. Slowly bend your left elbow and draw weigh up until elbow is even with torso. Hold. Lower weight. 
Do 3 sets of 15 

3. Dolphin Plank ( back, abs shoulders) 

Lie face down with toes tucked under keeping forearms on the floor, pull bellybutton in towards the spine and raise hips to come into a low plank position. Inhale while lifting hips further so your body forms an inverted V position. Slowly return to starting position. 
Do 3 sets of 15 

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4. Curtsy lunge ( hips, butt,quadriceps, hamstrings, abs) 

Stand with feet hip width apart and hands on hips. Take a giant step diagonally back with left foot and cross it behind your right, bend knees as if curtsying as you reach your left hand down towards the floor on the outside of your right foot. Return to start position. 
Do 3 sets on 15 then switch sides. 

5. Superman (back and butt) 

Lie face down with arms and legs extended,toes pointed, palms down. Inhale while raising arms and legs as high as you can, pause then exhale while slowly returning to starting position. 
Do 3 sets of 15 

6. Step up with bicep curl (quads,bum,hamstrings,abs biceps) 

Stand with left foot on a sturdy step, weights in each hand, with body weight on left foot,stand onto the step, raise right thigh so it is parallel to the floor, at the same time curl weights up towards your shoulders. Return to starting position. 
Do 3 sets of 15 then switch sides 

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