Getting back to the gym after taking a little break can feel like lifting weights for the very first time. That is why if you have no time to hit the gym, you shouldn't stop working out. It's possible to maintain your muscles at home by performing home workouts. Twenty minutes of a home strength training routine three times a week can replace hours at the gym!

We would like to show you a workout routine, which will work most of the major muscles in your body. It was created by an exercise physiologist and the president of Wellness 360 from New York City, Liz Neporent. Her training routine consists of effective strength exercises such as squats, one-arm rows, modified push-ups, shoulder presses, biceps curls, kickbacks and planks. These exercises focus on strengthening your abdominals, shoulders, chest, lower back, buttocks and thighs.

First, you should perform a five-minute warmup in order to prevent bone and joint injuries and improve flexibility. Then perform one to three sets of ten reps of the moves with thirty or forty-five seconds of rest between sets, to keep this training routine challenging. If you are a beginner or if you're out of shape, you may exercise with light dumbbells or do fewer reps or sets. Do not forget to take days off between training routines to give your muscles time to rest and recover.

Are you ready to work out? Scroll down to see the instructions in order to perform these exercises correctly. It is time to sweat, ladies!

READ MORE: An intense HIIT workout to tone your whole body

#1. Squats

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#2. One-arm rows

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READ MORE: This 4 weeks challenge can help you shape well-built body

#3. Modified push-ups

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#4. Shoulder presses

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#5. Biceps curls

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#6. Kickbacks and planks

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READ MORE: Effective exercises which will help you tighten your butt and tone abs

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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