Here’s a great bodyweight routine specifically for women. It’s a brutal workout designed to target common problem areas that women have – the lower abdominals and legs:

The Workout:

Superset Workout #1:

• Hindu Squat, 3×20
• Reverse Plank, 3×30 seconds
• 60 Seconds Rest

Superset Workout #2:

• The Leg Tuck and Twist, 3×10
• Chair Plank Hold, 3×20 seconds
• 60 Seconds Rest

Instructions

This is a superset workout. This means that you perform two exercises back to back with little to no rest in between each set. So, for the first superset, start off with 20 Hindu Squats and move straight to Reverse Plank for 30 seconds.

Rest 60 seconds, and repeat that sequence 2 more times. Then move onto the the second superset. Perform 10 Leg Tuck and Twists, then move straight to Chair Plank Hold for 20 seconds.

Rest 60 seconds and repeat the sequence 2 more times.

The Exercises

The Hindu Squat is quite a common movement. It’s like a regular squat except for the fact that your heels are off the ground. This puts greater stress on your hips, quads, and calves.

The reverse plank is just like a regular plank except that you start off with laying on your back. Place your hands on the floor behind you, and press your body up as far as you can while keeping your body and legs straight.

The leg tuck and twist is exactly what it sounds like. Sit on the floor with your feet extended straight in front of you. While keeping your legs straight, lift them off the floor. Place your palms behind you for support as your body will move slightly backwards when you lift your feet up.

Now bring your feet towards your chest, and then twist your torso to one side. Push them back out, then bring them back in and twist them to the other side.

The last movement is the Chair Plank Hold. This is one of the toughest movements out there, and you will need a very sturdy chair to do it. Kneel down in front of chair. Grab the edge of the chair with your fingertips on the seat of the chair.

Slowly straighten your legs out behind you and hold this position. You may need to place the chair up against the wall to prevent it from moving away.

For more bodyweight workouts and exercises, check out Workout Without Weights. Click here for more information.