Workout - female fitness, exercise and weight loss

Lose weight and get fit with this fitness program for women.

This fitness program for ladies is based on the famous 7 minute method. You do 12 intensive exercises every day of only 30 seconds per exercise. By doing these exercises you lose weight and get in shape. Follow your progress with the BMI calculator.

The app contains the following exercises:

1. Jumping Jacks

To execute Jumping Jacks, stand up straight with your legs together and arms along your side. Jump with your legs apart so that they are wider than your hips. At the same time, raise your arms to the sides above your shoulder height to form a star. reposition your arms and legs by jumping in again. Stand lightly on your feet and keep your knees bent. Exhale as you jump and breathe in while bringing your arms and legs to the starting position.

2. Wall sit

You do a Wall sit by sitting half a meter in front of a wall. Slide your back to the wall until your hips and knees bend at a 90-degree angle. Hold your shoulders, back and head against the wall.

3. Push Up

As a starting position you lie with your weight spread over your hands and feet. The body is straight and the hands are placed shoulder width apart. Lower your body until your chest comes close to the floor and then return to the starting position. Don't forget to move smoothly, keeping the core muscles activated.

4. Abdominal Crunch

Lie down on your back, bend your knees and place your hands on the side of your head. Put on your abs and flatten your lower back. Lift your shoulder blades slowly off the floor. Exhale as you lift, keep your neck straight and chin up. Hold for a few seconds. Lower slowly while your abs are contracted.

5. Step Up onto Chair

Grab a seat and position it so that the seat faces you. Lift your right leg and place your foot on the seat. Lift your left leg up so that you are in the seat. Keep your gaze straight in front of you. Go down with your right leg and then with the left. Repeat on the other side.

6. Squat

Stand upright with your feet firmly on the floor, shoulder width apart. Keep your back straight. Tighten your abs while bending your knees. Extend your arms in front of you, place your hands lightly behind your ears. Lower your body until your thighs are almost parallel to the floor. Return to the starting position and repeat.

7. Triceps dip

Sit next to the couch. Place the hands on the edge of the couch. Place feet away from the couch. Bend the arms, press against the end of the couch and place the heels on the floor with your legs straight. Bend until a slight stretch is felt in the chest or shoulder.

8. Plank

Go in pushup position. Bend your elbows 90 degrees and let your weight rest on your forearms. Your elbows should be directly under your shoulders and your body should form a straight.

9. High knees running

Perform a typical walking motion with your knees high in the air. Ensure that your legs are at a 90-degree angle when they are in the air. Point your toes forward. Do not land on the heels of your feet

10. Lunge

To perform a Lunge stand upright with your shoulders back and chin up. Contract your abs! Move one leg forward and lower your hips until both knees are bent at an angle of 90 degrees. Hold your knee directly above your ankle and ensure that your other knee does not touch the ground. Keep the weight on your heels while pushing up to the starting position.

11. Push up and rotation

Get into the push-up position, but turn your body upwards so that your right arm rises over your head to form a T-shape. Return to your starting position and fall to the ground. Then push up and turn until your left hand points up.

12. Side plank

First lie on your left with your knees straight. Then place your elbow under your shoulder and your upper body on your left forearm. Put on your abs and raise your hips until your body forms a straight line.