Women Full-Body Workout (with extra focus on the booty)

The barbell hip thrust and the hyperextension are the first two exercises for this session. If performed correctly, these two movements are quite powerful.

Make sure the barbell is at a hip thrust position that is comfortable for you. Don't be reluctant to use a towel or mat if you need one to cover the bar. The more at ease you can be, the better the workout will be for you. Make sure the glutes contract strongly as you raise the barbell. Hold that posture for a moment, then gradually lower the weight back down.

Many people perceive hyperextension to be a lower back workout. The lower back will be isolated if you stop when your upper body is at a 45-degree angle. Lift your upper body up, then tighten your glutes to lift your upper body even higher. Before you squat back down, your torso should be nearly vertical. A preacher bench or an adjustable bench would suffice in its place if you don't have a hyperextension bench.

One core movement and body-part-specific motions are included in the remaining exercises.

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Exercices :

1. Barbell Hip Thrust (3 sets of 8-12 reps with 60-90 sec rest in-between sets)

2. Hyperextension (3 sets of 8-12 reps with 60-90 sec rest in-between sets)

3. Dumbbell Squat (3 sets of 12 reps with 90 sec rest in-between sets)

4. Lying Leg Raise (3 sets of 12 reps with 60 sec rest in-between sets)

5. Pull Ups (3 sets of 6 assisted reps ( use rubber band if necessary ) with 120 sec rest in-between sets)

6. Bent-Over Barbell Row (3 sets of 6 reps with 90 sec rest in between sets)

7. Lateral Raise (3 sets of 12 reps with 90 sec rest in-between sets)

8. Overhead Triceps Extension (3 sets of12 reps with 60 sec rest in-between sets)

9. Push-Ups (3 sets of 12 reps with 60 sec rest in between sets)

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To discover a part of this workout in a video format, check out our dedicated Instagram reel !

https://instagram.com/fitscovery.co?igshid=YmMyMTA2M2Y=

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