Hi lovelies,
This is a full body resistance workout for women, that will tone up your body but without making you bigger or too muscular :)
WATCH THE WORKOUT VIDEO
FULL BODY RESISTANCE WORKOUT BENEFITS
Resistance training should be a part of your workout routine if you want to get lean and toned.
Why? Well, if you want to give your body tone and definition, you need to have muscles. And the way to build muscle is to do resistance training.
Any type of resistance training will help you build muscle – heavyweights with low reps, low weights with high reps, endurance based workouts, or even yoga.
But if you do the wrong type of resistance training, you might get unwanted bulky muscles like I did.
I’m a mesomorph body type (I can gain muscles very quickly) so I prefer bodyweight training.
WANT TO KNOW YOUR BODY TYPE?
- Complete the quiz in 2 minutes
- It’S free
- You will get 3 nutrition and workout tips for your body type
This type of resistance training has many benefits but these are the ones that I personally find the most important:
BODYWEIGHT RESISTANCE TRAINING WILL GIVE YOU A LEAN LOOK
I prefer to look leaner and I feel like this type of training gives me a much leaner look compared to lifting weights. I am not as strong as I was when I was lifting weights, but I am definitely more flexible, I have a greater range of motion and I don’t get as sore.
Most importantly, I feel much happier with the way I look now and I’m more confident than before. :)
This style of workout will give you a lean and toned look, so if you like this style of training, you might like my Lean Legs Program 1!
YOU CAN DO IT PRACTICALLY ANYWHERE
Bodyweight resistance workouts are great because you don’t need any equipment and you can really do them anywhere. So if you travel a lot or you just don’t have the time to go to the gym, this style of training will be perfect for you.
HOW TO COMPLETE THE WORKOUT
- Complete each exercise for 45, straight after each other, with minimal rest
- After you have completed 1 round, rest for 1-2 minutes
- Complete 3 round in total.
- Note- if you can’t do 45 seconds, aim for 30 seconds or as long as you can :)
THE EXERCISES
1. REACH & KNEE COMBO
Do 45 seconds on each side.
2. PUNCHES
3. SINGLE LEG V-UPS
Do 45 seconds on each side.
4. FEET ELEVATED GLUTE BRIDGE
5. HANDSTAND
Hold for as long as you can (maximum 60 seconds).
6. MOUNTAIN CLIMBERS ON GLIDING DISCS
GLIDING DISCS
These are the gliding discs that I use. They’re great because you can use them on both hard and carpeted surfaces xx
I hope you liked this video and if you have any workout requests, let me know!
Love Rachael Xx
It’s FREE
17 Responses
Hi! I am an endomorph so I am a little worried that some of these exersizes will bulk me up even more because I am 5’0 and gain muscle easily. My thighs (especially my inner thighs) and shoulders are very large and I was wondering if you could help me find some more links good for my body type. I am doing power walking already for 45+ minutes 5 times a week because even running makes my thighs bigger :( and i’m trying to look for good resistance videos here that will not make me gain more muscle. Can you help me find some (preferably free but doesn’t have to be :)) links to endomorph exercises?
Hi lovely,
thanks for reaching out! <3
All of Rachael's full-body workouts won't cause any bulkiness :) Here is a guideline that Rachael wrote for endomorphs that I think you'll find super helpful :) Please let me know if you have any questions! xx
Love,
Sanja
Hi Rachael. I would like to subscribe to your endormorph program but would like a little clarification from you :-
(1) If your workout plan enlisting workout of 5-6 times a week with only one rest day but I couldn’t commit strictly to such plan (due to various reasons) and therefore, reduce the frequency of the workout, can I still achieve the desired result?
(2) I do not like any form of exercise that requires jumping. Do you have any cardio or HIIT workout that accomodate to this?
(3) Also, I happened to suffer herniated disc due to accident years ago, so bending can be tough for me. Do you have workout that can suit this limitation?
(4) Hailing from Southeast Asia, berries are difficult to find and fruits can be expensive. Can I modify your diet plan to suit (or perhaps you can advise) and still achieve the desired result?
Please englighten me on the above. Thank you.
Hey lovely <3
Do you mind sending an email with your questions to info@rachaelattard and we'll gladly help you! :)
Love,
Ana
Hi. I am of an endormorph body type. I currently weighed (and been stucked for months) at 50.5kg and standing at 155cm and aim reach up to 47kg. I read about your endormorph workout plan but due to my rigid commitment with works and so on, I couldn’t possibly adhere to the plan. Currently, I worked out 3x a week, walking on treadmill for one hour (about 6km) and then spending roughly 45mins on pilates (that focus mainly on legs). I am mindful over what I eat by taking overnight oats as breakfast, normal lunch with small portion of rice but I skipped dinner and taking fruits (banana or apple) if I feel hungry. I don’t know what else should I do to break this weight loss plateau. Any advice? Thanks in advance.
Hi lovely,
Thanks for reaching out!
How often are you walking? Aim to walk a minimum of 5 days per week (the one hour is good :) and also walk for at least 20 mins after each resistance workout (it helps burn more fat). Also, how many calories are you consuming daily? If you’re not sure what your calorie intake should be, you can use this blog to help you calculate. If you’re consuming too little calories daily, it can actually have the opposite effect and actually make you gain weight. I would also like to mention that the macro breakdown for endomorphs is:
20-25% carbohydrates
45-50% fats
30% protein
Here is a blog that Rachael wrote on weight loss plateau, I think you’ll find it super helpful :)
Please let me know if you have any questions! xx
Love,
Sanja
I am also really young am 15. I’ve always been sporty and I’ve always gd short but skinny legs. This year I’ve been taking my sport a bit more seriously and been working out more. Now I have stretch marks on my inner thighs and my legs esp my calves and Thighs are MASSIVE. Is this normal? With summer coming in so embarrassed by them my legs look like barrels and I am to scared to wear a bikini or short shorts it’s made me really dread the hot weather. I just want them to be how they used to and I don’t know how. I also used to be a proper tomboy and now I wanna b more feminine but I fee like I look like a bulldog in any dresses etc. I have a twin who has the body I used to and it’s really hard to see her just running around in tiny shorts and looking really good, she now calls me a bulldog :),and I’m too scared to talk to my parents about it. I weigh like 55kg and am 5 foot 4. Just wondering if u have any advice? Or on what clothes look more flattering on this body type?x
Hi lovely,
Thanks for reaching out :-)
Since you are just 15 years old, your body is still developing and going through a lot of transformations. Rachael’s program is created for older women so if you are aiming to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist.
A nutritionist can advise you on your nutrition and your doctor can give you advice on workouts. This is the only way to achieve the results you wish in a healthy way that suits your age.
Wishing you the best of luck! Xx
Love,
Maya