Hey Jolt
Hey Jolt

Girl Gains

Level: Beginner
Time: 20 mins
Equipment needed: None

Who runs the world? You guessed it, girl.

Get ready to conquer your living room (we all have to start somewhere) with this 20-minute workout routine designed for women to do in the comfort of home.

No equipment needed here. Just bring your bad self.

Girl Gains

Level: Beginner
Time: 20 mins
Equipment needed: None

Who runs the world? You guessed it, girl.

Get ready to conquer your living room (we all have to start somewhere) with this 20-minute workout routine designed for women to do in the comfort of home.

No equipment needed here. Just bring your bad self.


Workout Overview

Freehand Jump Squat

Freehand Jump Squat
10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Side Lunge

Bodyweight Side Lunge
10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Glute Bridge

Glute Bridge
10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up

Push Up
10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Side Lunge

Bodyweight Side Lunge
10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Glute Bridge

Glute Bridge
10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up

Push Up
10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Plank

Plank
2 sets // Duration: 45 sec // Rest 15 sec between sets // Rest 20 sec after exercise


Side Bridge

Side Bridge
2 sets // Duration: 45 sec // Rest 15 sec between sets // Rest 20 sec after exercise


Lying On Back Ab Leg Raise

Lying On Back Ab Leg Raise
2 sets // Duration: 45 sec // Rest 20 sec between sets



Workout Overview

Freehand Jump Squat
Freehand Jump Squat

10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Side Lunge
Bodyweight Side Lunge

10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Glute Bridge
Glute Bridge

10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up
Push Up

10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Side Lunge
Bodyweight Side Lunge

10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Glute Bridge
Glute Bridge

10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up
Push Up

10 reps // Rest 20 sec between sets // Rest 30 sec after exercise


Plank
Plank

2 sets // Duration: 45 sec // Rest 15 sec between sets // Rest 20 sec after exercise


Side Bridge
Side Bridge

2 sets // Duration: 45 sec // Rest 15 sec between sets // Rest 20 sec after exercise


Lying On Back Ab Leg Raise
Lying On Back Ab Leg Raise

2 sets // Duration: 45 sec // Rest 20 sec between sets


Start Workout

1. Freehand Jump Squat

Rep Count: 10 reps
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


2. Bodyweight Reverse Lunge

Rep Count: 10 reps
Rest: 20 seconds
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


3. Bodyweight Side Lunge

Rep Count: 10 reps
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


4. Glute Bridge

Rep Count: 10 reps
Rest: 20 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.


5. Push Up

Rep Count: 10 reps
Rest: 20 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


6. Freehand Jump Squat

Rep Count: 10 reps
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


7. Bodyweight Reverse Lunge

Rep Count: 10 reps
Rest: 20 seconds
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


8. Bodyweight Side Lunge

Rep Count: 10 reps
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


9. Glute Bridge

Rep Count: 10 reps
Rest: 20 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.


10. Push Up

Rep Count: 10 reps
Rest: 20 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


11. Plank

Set Count: 2
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.


12. Side Bridge

Set Count: 2
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The side bridge exercise is a great core workout to improve strength and conditioning. Steps : 1.) Start off lying on one side of your body with your legs extended out straight and your forearm perpendicular to your body. 2.) Once in position, draw your abs in and slowly raise yourself up so that you are balanced on your feet and forearm. 3.) Hold onto this position for a count, squeezing your abdominals and then return back to the starting position.


13. Lying On Back Ab Leg Raise

Set Count: 2
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The leg raise exercise helps work and strengthen your lower abs which are typically a hard muscle to target. Steps : 1.) Start off either lying on a flat bench or lying down on the floor, keeping your hands under your hips to support your back as this will be the starting position of the exercise. 2.) Once in position, keep your feet together and your toes pointed out, slowly raise your legs up towards the ceiling squeezing your ab muscles in the process. 3.) Continue on the motion upward while squeezing your lower abs then once you reach the top position, pause and hold for a count, then slowly return back to the starting position in a controlled manner. Tips : 1.) You don't have to have a large range of motion for this exercise for it to be effective.