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  • How Women Build Muscle
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Combination Exercises
Pushups + Bicycles
Perform 10 Pushups then roll onto your back immediately and do 40 Bicycles. Continue this down the gym floor.

Squat Rows
Squat Rows are a combination of Lat Rows and Squats. The combination makes for a great upper and lower body workout. You can burn a lot of calories these if you push yourself. You're working the two largest muscles in the  body at the same time.

1-1/2 Squat Curls + Frog Jumps
This 1-1/2 squat curls focuses on the glutes by forcing you to stay in a low squat position. During the Frog Jumps, squat down a slow as you can comfortably. This activates the glutes.

Squat Curl with Press
You're going to use 2 Db's for this exercise. (1) Perform a Dumbbell Duck Squat, (2) as you stand up, curl the dumbbells upward. (3) Continue pressing the Db' overhead. This is another excellent upper and lower body workout.

Squat Rows + Pushups
This combination works works both upper and lower body exercises. Perform 12 Squat Rows followed by 8 Push ups. Continue until you are exhausted.

Overhead Lunges
Holding db's over your head as you lunge is a great way to work the shoulders and legs at the same time. The video shows both stationary overhead lunges and walking overhead lunges.

Db Floor Rows with Pushups
This is great for your arms, chest, core, abs and back muscles. You're basically combining a Lat Row with Push-ups. After each Push-up perform 1 Db row. Alternate arms. Spread your feet apart to give you more stability for the Db Rows.

Duck Squats + Frog Jumps
This is a really effective combination if you want to build a bigger butt. The key is getting low on both the Duck Squats and the Frog Jumps. The low position is where the glutes are activated, so go as low as you can. Push through your heels on both exercises.
Stokes Fitness
Terry Stokes
Stokeszone@gmail.com
Buffalo NY, 14217
​(716) 603-5251
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Weight Loss Transformation Challenge For Women
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Workout, weight loss and diets articles for women
Most Popular Articles:
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Exercise and workout videos for women
Most Popular Exercise Videos:
  • ​Glute Exercises 1
  • Advanced Exercises 2
  • Fat Loss & Cardio
  • Partner Workouts
  • Advanced 3: Pullups
  • Advanced 4: Pushups
  • Home
  • Diet program
  • ZOOM Page
  • Body Transformation
  • Exercise Videos
    • Glute Exercises 1
    • Glute Exercises 2
    • Weight Loss and Cardio Exercises
    • Triceps Exercises
    • Shoulders Exercises
    • Advanced Resistance Exercise Videos For Women (group 1)
    • Advanced Resistance Exercise Videos for Women (group 2)
    • Advanced Exercise Videos for Women - Pullups
    • Advanced Exercise Videos for Women - Pushups
    • Biceps and Triceps Advanced Exercise Videos for Women
    • Advanced Barbell Workouts Videos for Women
    • Base Exercises 1
    • Base Exercise 2
    • Ab Exercises 1
    • Ab Exercises 2
    • Partner Workouts
    • Riser Workouts 1
    • Riser Workouts 2
    • Combination Exercises
    • Barbell Exercises 1
    • Barbell Exercises 2
    • Agility Ladder 1
    • Agility Ladder 2
    • Glider Workouts
  • Articles
    • Sleep
    • Eat Fat to Lose Fat
    • How to Build Hamstrings
    • Leg Press Machine
    • Chia Seed Healthy Recipes
    • Is Cardio Necessary to lose body fat
    • Best Workout For Weight Loss
    • Does Spot Reduction Work
    • Overhydration
    • Do Detoxes Work?
    • Weight Loss Plateau
    • How To Be A Successful Personal Trainer
    • Diet Answer Q and A
    • Carbs
  • How Women Build Muscle
    • sec 2 How Women Build Muscle
    • sec 3 How Women Build Muscle
    • sec 4 How Women Build Muscle
    • sec 5 How Women Build Muscle
    • sec 6 How Women Build Muscle
    • sec 7 How Women Build Muscle
    • sec 8 How Women Build Muscle