pre workout for female beginners

Whether you are just embarking on your fitness journey, or are a seasoned pro, everyone knows about the importance of warming up before a workout, especially on leg day. There are endless choices when it comes to warming up, a key one being stretching. Stretching helps prevent you from muscle sprains and cramps. It also helps to open up your blood vessels and allows for better circulation during your actual workout.

This quick pre workout for women is a quick 15 minute warm-up to get your heart pumping and your body ready for your workout.

Basic Stretches

To start your warm up, do some basic stretches. There is no one right way to do this, just make sure you stretch out your arms and legs good, try to engage as many muscles are possible. Toe touches and big and small arm and leg circles are a great place to start. Do this for about 5 minutes, or until you feel your muscles loosening up.


Another good way to get started on your warm-up is to take pre-workouts. FitBody article about this talk in depth about the subject.

Jumping Jacks

Jumping jacks are one of those things that pretty much everyone already knows how to do and they don’t require any skill. So, to get started, do 15 jumping jacks. After you are done, you should feel your heartbeat getting faster.


There are lots of different types of lunges. The most basic, and the best to start with, is very easy to execute. Stand with your feet shoulder width apart. Step forward with one foot and slowly lower your hips until both of your knees are at about a 90° angle. Start with 10 lunges, you can mix it up by adding dumbbells or adding a kick.


Another very popular warm up are squats. Squats help to tone your thighs and glutes, which many women love, and are a great way to prep your legs for leg day. Standing with feet shoulder width apart, keep your core straight, and slowly lower your bottom until your thighs are parallel to the ground. Try to hold this position for at least 10 seconds, repeat 10 to 15 times.

Deep Breathing

To finish your warm up, stand with your feet shoulder width apart and close your eyes. Slowly breathe in until the count of five, hold your breath for five seconds, and slowly breathe out until the count of five. Repeat this 3 to 5 times as needed.

After doing this quick warm up, you should feel your heart rate slightly elevate and your muscles feel less tight. Warming up has been proven to lower the risk of multiple injuries and may actually make you perform better. A comprehensive warm-up is essential to every workout, so once you get this one down, feel free to tweak it to better suit your needs, but this is a great place to start.

4 Natural Tips To Grow A Full Beard Fast

There are many cultures around the world where rugged and thick beard is the symbol of power. Growing a full beard definitely requires patience and perseverance. There are few factors that are responsible for the growth of beard such as genetics and testosterone level in any individual. While nature is one thing that plays a vital role in growing thick beards. Don’t get disappointed if you are not having a good growth just follow these simple tips on how to grow a full beard?

Take care of your health

The reason why it is imperative to take care of your health when it comes to beard growth is because facial hair is having a direct relation with the health. You should start including eggs, beans and fish in your diet. These are proteins and will help to grow a full beard. Stress is harmful so make sure that you stay away. Get a full night sleep, have a positive and happy attitude. Exercise is going to increase blood circulation and will assist in growing facial hair.

Be committed

When you are growing beard, be patient and committed to the process. One stage will come when you will feel itching resulting in frustration and this is the time many will quit the process. This discomfort is going to pay you so do not shave it off. Allow your beard to grow for at least 4 weeks. You might feel uncontrollable itching and you will have to bear that.

Include vitamins and minerals

Healthy food will help you in growing your facial hair faster like vitamins and minerals. You can easily buy good quality supplements or include green vegetables and juice fruits in your diet as they are rich in natural nourishing agents that will promote the growth of your facial hair. Without appropriate nutrition you will not get real results.

Leave the beard alone

In first month you are going to look totally wild. This is the time when you will want to trim your facial hair, but you should not. Resist the temptation of beard grooming and let it grow wild. After 6 weeks you can clean up the region and shape it up.