Workouts for Women

Are you ready to build some sexy arms? Courtney Gardner is here with a short-but-intense biceps-and-triceps workout that'll do just that. Her combination of 10-rep sets, short rest periods, a superset, and a double dropset will have you sweating buckets. But it'll be worth it as you watch your arms become strong, sculpted, and sexy!

Jessie Hilgenberg has crafted a hardcore whole-body workout that'll help you burn fat and build muscle so your clothes drape in the most flattering way possible. You'll be working your shoulders, core, arms, glutes, and legs in this fast-paced, 8-10 rep program. And you'll finish in record time.

If you want beautiful abs, you have to do a lot of crunches, right? Well, yes and no. Crunches can help build strong abs, but you can get a really extraordinary stomach by hitting your ab muscles from lots of different angles. Katie Chung Hua's combo of exercise ball movements, modified crunches, and toe touches will carve and strengthen your midsection-all in 30 minutes of sheer, concentrated effort.

Let's get down to some serious booty building! There are weights to be lifted and bands to be stretched, but Katie Chung Hua starts you off-as you always should-with a warm-up that'll get your hips loose and ready to move some iron. She'll take you step by step through two warm-up exercises and then five more movements designed to make your glutes loud and proud.

Ask any seasoned bodybuilder and they'll agree: It's important to get your form right before you lift heavy. That's Lacey Dunn's opinion, too. Her shoulder workout is a double win: You'll develop the upper-body strength you want, and you'll make your waist look smaller! Lacey will show you how to get both-and do it without risking injury.

Whether you spend your time sitting or standing, walking or running, you need a strong back. Nikki Walter will get you there with three fast-paced, supersetted exercises designed to hit your back muscles from every angle. Don't forget to stay focused on maintaining good form!

Getting stronger isn't so much about getting big as it is about getting toned. In this series designed for women, our athletes show you how to combine proper form with attention to detail and the right weight choices to create a physique that makes you feel fit and healthy. We know how busy life can get, so we give you some fast, intense ways to sculpt your body!