Hey sis, are you ready to get fit and strong? As a black woman, it’s important that we prioritize our physical and mental health. And what better way to do that than by hitting the gym and working up a sweat?
First Up: The Full Body Workout
Let’s start with a full body workout, sis. This is great for beginners or anyone looking to switch up their routine. With this workout, we’ll hit all our major muscle groups for a full-body burn.
Begin with a 5-minute warm-up of your choice. This could include jogging, jumping jacks or a light cardio machine. Then, move on to these exercises:
- Squats: 3 sets of 10 reps
- Lunges: 3 sets of 10 reps (5 on each leg)
- Bicep curls: 3 sets of 10 reps
- Tricep extensions: 3 sets of 10 reps
- Shoulder presses: 3 sets of 10 reps
- Lat pull-downs: 3 sets of 10 reps
- Crunches: 3 sets of 10 reps
Remember to go at your own pace, sis. Don’t worry if you can only do a few reps at first - we all start somewhere!
Next Up: Bodyweight Workouts
Now let’s switch things up and focus on bodyweight workouts. These are perfect when you can’t make it to the gym or just want to switch up your routine. With these exercises, we’ll use our own body weight to build strength.
Begin with a 5-minute warm-up of your choice. Then, move on to these exercises:
- Push-ups: 3 sets of 10 reps
- Squats: 3 sets of 10 reps
- Lunges: 3 sets of 10 reps (5 on each leg)
- Plank: 3 sets of 30 seconds
- Burpees: 3 sets of 10 reps
- Mountain climbers: 3 sets of 10 reps (5 on each leg)
- Jumping jacks: 3 sets of 10 reps
These exercises may seem simple, but they pack a punch. Don’t forget to stretch and cool down afterwards!
Fitness Tips and Tricks
Getting fit isn’t just about hitting the gym, sis. It’s also about living a healthy, active lifestyle. Here are some tips to help you maintain your fitness journey:
- Stay hydrated: aim for at least 8 cups of water a day
- Eat nutrient-dense foods: prioritize fruits, veggies, and lean protein
- Get enough sleep: aim for 7-9 hours a night
- Stretch: make sure to stretch after each workout to prevent injury and increase flexibility
- Find a workout buddy: having someone to hold you accountable can make all the difference
- Switch it up: don’t be afraid to try new workouts or activities to keep things interesting
Free Workout Plans
Need some more inspiration, sis? Here are some free workout plans you can follow:
- Nourish Move Love: They offer a free 4-week full body workout plan for women that includes video guides and printable workout schedules.
- Mox Botanica: They offer a printable beginner gym workout for females that includes detailed instructions and graphics.
- Juan Lugo Fitness: They offer a 17-minute beginner gym workout for females that includes video guides and printable workout schedules.
- DR Workout: They offer a 3-day beginner full body gym workout routine for women that includes both strength and cardio exercises.
There are a ton of free resources out there, sis. All you have to do is look!
Final Thoughts
Remember, sis, getting fit and healthy isn’t a one-time thing. It’s a journey. And it’s important that we take care of ourselves every step of the way.
So, don’t be afraid to try new workouts, eat healthy, stay hydrated and get enough sleep. Your body and mind will thank you for it. Remember, you’re a strong black woman who can do anything she puts her mind to. Keep pushing and never give up!
