full body workout for weight loss female

Equipment needed: two sets of dumbbells; one set should be medium/heavy and the second set should be light. The 20 Hottest Female Celebrities. Keep fit and be a better me! Choose weights that are challenging. You’ll become demotivated and chances are you’ll stop altogether. Toning is basically the combination of fat loss and muscle building. That is one set. Walking is one of the best exercises for weight loss — and for good reason. Us women have been told that the secret to a great body is to drop fat with cardio. Performing these movements with some form of resistance also helps to build muscle which will result in more fat being burned at rest. When you step on your weighing scales at home it gives you a numerical measure of what makes you, you – your muscle mass, fat mass, bone, water and so on. Refined sugar causes that inevitable crash that zaps your energy and you won’t be able to perform as well when you get to the gym, Rosenberg says. If your workout isn’t too easy, it’s way too difficult. By training the whole body in one workout, they will also build more endurance by having a higher total volume. Advanced Full Body Workout for Women . You can throw in 2 or 3 cardio workouts per week into your program too if you want some added fitness and conditioning work in there too. Get fit with the BEST women workout - female fitness app! It’ll look like your flex foot is pushing the ceiling up. It’s important to make sure that as much of that weight decrease is coming from fat as possible. “Our food is the fuel that keeps us going during the day and throughout our workouts.”. Lifting weights helps you shred body fat in a number of different ways. This is a 8 week workout plan designed for whole body strength and toning of your body. Dumbbell Bench Press 3 10, 10, 12 3. "You'll burn fat, shape your body, and increase the number … By Best Life Editors. Choosing weights that are challenging and promote a change in your physique is an absolute must. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Pull your belly button into your spine, and then lift your right leg behind you (straight knee, foot pointed). Start with 2 minutes on (jumping rope) and 1 minute of rest, working up to 3 minutes on the rope, 30 seconds of rest. Over the next 6 weeks you’ll be completely transforming your physique, strength and confidence. Do 30 minutes of jump rope intervals. Home. A better me is approaching! This 15-minute full-body workout from fitness trainer Larysa DiDio will help you get strong, lose weight, and shed fat. Goblet Squat 3 10, 10, 12 2. We tapped New York City-based CAFS personal trainer Ashley Rosenberg, a group fitness instructor at modelFIT NYC, to develop a four-day weight-loss workout plan to help boost your metabolism and build muscle from head to toe. Rocked this workout? Note: we totally understand that BMI isn’t a relevant tool for active women who carry high levels of lean mass. What your body needs is this “Female Full Body Gym Workout Plan” that contains a balanced mix of weight training, cardio and rest days which help you tone your muscles and gain strength. Building mounds of new lean muscle means hitting the weights hard. Complete the full-body dumbbell workout for weight-loss to kick your booty into high gear at home or at the gym. And if you’re going to lift weights it has to be light ones to focus on ‘toning’ and … Low impact modifications included so you can burn fat from head to toe! Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Dumbbell Stiff Leg Deadlift 3 10, 10, 12 5. Here is a full-body workout plan for women's weight loss that you can include in your weekly schedule. Follow the home workout to feel the burn. The following 15-minute total body workout consists of eight highly effective compound exercises that not only strengthen muscles in your arms, legs, and core, but also challenge your … Do Anywhere Bikini Circuit . Dropping mass on the scales doesn’t tell you can tell where weight loss is occurring. At Home Workout For Beginners – Workout Labs . Starting by running for 2 minutes at a fast pace, then hop off to the side for 1 minute of rest. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), 8 Micronutrients Important for Performance and Where to Get Them, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms. Depletion Full Body Workout. A good diet motivates you to keep going, helps you sleep better so you have prolonged energy throughout the day, and keeps your body feeling lean and tight, she says. “Because I know I have the freedom to indulge on those occasions, it’s so much easier to stay on track the rest of the week.”. This is a circuit workout. The goal of this program is to take you from your current starting point, to a leaner, stronger, and curvier woman who is both confident and healthy. Now, once you have your diet covered, then you need to look at exercise. Girls The 50 Best Fitness Influencers on Instagram. You are allowed to drop one weight while you do the dumbbell Snatch but only to put one weight down and swap after 10 reps. Built around cardio-weight circuits, this workout routine is challenging but rewarding. Search. And losing muscle mass is disastrous because a loss of muscle means a hell of a drop in metabolic rate. Perform 30-sec Elbow Plank on the exercise ball. 8 Week Full Body Workout Routine for Women Overview. Get trim and exercise all of your muscles with this fat loss workout. Weight loss is believed to happen when energy spent (calories burned) is more than the energy consumed (in the form of food). This exercise is pretty advanced, but you’ll really work your arms and core. You want to have minimal rest between each move. Read her full weight loss story here. The second type of full body workout aimed for cutting is a workout to deplete all the muscle glycogen stores. In this case, we will be discussing a full-body workout vs. split-for weight-loss. This workout is less of a cardio blast than the first two. Greatest Physiques is the number 1 destination for the best looking bodies on the planet. Strengthen Your Muscles With This Full-Body Workout — Plus, It'll Save You Time at the Gym Monday 1. And women’s concentrations of this anabolic hormone are a measly 15 times lower than in your male counterparts. Hold the position for a second, pause, lower yourself into a pushup, push yourself back up, and then bring your leg back so you’re back in plank position. Cardio Workout 1 Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running). Try this sample workout from Shannon Dey, M.S., founder and CEO of Bombshell Fitness, a competitive training and coaching group for female athletes.. The problem is though that you’ll also lose muscle mass too. This guide is designed for women to get you feeling sexy, confident and strong. Yes you can! If you lose water you’ll just put it back on again when you take a drink. Drinking water will increase your resting energy expenditure by 24–30% and it will lasts for 1 hour. Because toning is the combination of fat loss and muscle build, you also need to hit each muscle in a way that forces it to grow. “Hey, what program are you following, you look fire!”. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Ok here’s how it works. Raise yourself back up, keeping the left foot still lifted off the mat, and pulse your right leg up for one pulse. The exercises are more complex and will allow you to lift heavier—while challenging your balance and flexibility—for greater gains. Read article. barbell, dumbbell, body weight, resistance machines: The 6-week workout plan to lose weight and build muscle. Lol! abs move, start in a plank, and bring your right knee forward while aiming for your left elbow, hold for a pause, then open right knee to right elbow, hold for pause, send foot back into starting position. Tuesday 2021-01-05 4:14:20 am : Full Body Workout For Weight Loss Female | Full Body Workout For Weight Loss Female | | Low-Carb-Diet-Migrane As long as you still hit your 10-12 sets over the course of the week you’ll get the same growth. This certainly isn’t a college course, but knowing some of the basics about proper training helps you take command of your own gym routine and make subtle changes to your own workouts as you progress. For one, women seem to have an accelerated recovery rate when compared to their male … If you’re here and willing to put the work in, we guarantee results. So get into your working out clothes, prepare some water to drink before the workout, and get started. Exercise. Female physiology doesn’t support the level of muscle mass that a male’s does. Use a rep range of 8-15 for every exercise and aim to rest only 2 minutes or less between sets. © 2021 Greatest Physiques. Even 20-30 minutes of jogging, cycling or swimming will help you burn more calories. Full body traditional workout. This routine consists of three circuits. Wearing 3lb ankle weights (Rosenberg’s favorite equipment), start on all fours on a mat. You’re here because you want to ditch the excess weight, develop lean muscle and tighten up any problem areas. 2. Search. Read article. Doing higher reps with moderate weight could be beneficial for several reasons when it comes to fat loss. Full-Body Workout Routine for Weight Loss. Reda Elmardi . How To Stretch Before An Advanced Full-Body Workout Feet should be flexed with toes on the floor. This workout includes circuits to work every muscle. Slowly lower your leg back into the starting position with your knees lined up, not allowing your working knee to touch the mat. Thank you for signing up. 2. Even without exercise you’ll lose fat in a deficit. This total body workout uses just dumbbels and you can do it at home. This is your opportunity to make some big changes to how you look and feel. Triceps Kickbacks: Stand with your knees bent and … But that’s not its target audience. With other types of workouts, you might have an upper body day, or chest day, or arm day, or leg day, or back and biceps day, or push day, or something similar. Drastically improve your physique and fitness levels in four weeks. Strength training: Combine all the strength training exercises listed above—plank knee-ins, sky kicks, into a circuit. No one ever built a sexy figure without putting the time and effort in. Get rid of the fat and keep it off. You can’t “outwork” a bad diet at the gym. Eating the right foods helps give you energy and motivation to stay on track with your workouts, Rosenberg says. Plus, you’ll build a toned physique and improved strength. Shop. Check out our superfast slim-down training program. The key to fat loss comes even before the hard slog in the gym. The Best Workouts for Women Over 40. exercise for beginners over 40, over 40 workout plan at home, workout for 45 year old woman, 4 exercises to avoid over 40, over 40 fitness transformations, best workout for 40 year old woman, how to start getting fit after 40, how to get fit at 45 years old woman, The internet is chock-full of weight loss routines that promise a tighter butt, trim hips and strong, athletic legs. Alternatively, for an easier (but still challenging!) All rights reserved. Here’s what you’ll achieve in as little as 4-6 weeks: But before we start it’s important to cover some essential information. Make sure you are drinking eight eight ounce glasses of water per day for weight loss and to maintain your body weight. Cable Row 3 10, 10, 12 4. It doesn’t tell you your body composition. It’s not about having a cheat meal, but enjoying the full experience with my loved ones,” says Rosenberg. Keeping your knee bent, raise your leg up into a 90-degree angle and pulse your foot up to the sky once. Losing weight doesn’t mean you’re losing fat. That way we can help you develop a curvy booty and slimmer waist to accentuate your femininity. These include elevated heart rate and calorie burn, to extra energy expenditure. More by this author. Your body should be a few inches off the floor in a straight line. When you’re planning to hit the gym to get leaner and shred your problem areas, you need the right exercise plan. A full body workout as the name implies is doing weight training that involves all the parts of your body, in one work out. June 26, 2017 . Contact Us. Full-body strength exercises are key for fat loss, trainers say. Sweat Your Way Through The Alphabet Workout . Science Says It’s Possible for Older Adults to Reverse Physical Decline... What Other Sports Can Learn From The NBA Bubble, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. Full-body workouts work great for calorie burning and toning. The Ultimate Workout Routine for Men … The Complete 4-Week Beginner’s Workout Progr... calorie-torching treadmill workouts when you get bored with your running program. Women’s 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. Work up to 3 minutes of fast running and 30 seconds rest of rest. But it’s also important that you don’t stick with those same weights week after week. Muscle mass is significantly correlated to testosterone levels. Based on 3 strength workouts per week and combined with a healthy diet, you’ll have your friends asking what your secret is. Numerous studies on how to lose weight have now lifted the curtains on how much contribution does running on the treadmill has on weight loss versus diet chart to lose weight! Women’s 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. Once you can consistently achieve your rep count, upping the weights just slightly will help to keep your body progressing. Pulling your elbows back alongside body, rock your chest forward and down into a forward triceps dip (your arms should be hugging your rib cage). The Single Greatest Full-Body Fat-Loss Workout. Weight Workout #2: Lighten Up And Speed It Up. Ready to jumpstart your own body transformation? Toning in the context of a workout goal refers to exercise that helps you shape your muscles. These 12 moves are simple to add into your routine and so effective. The 45-Minute Full-Body Gym Workout. Start on all fours on a mat (wearing ankle weights for an added challenge). Shed body fat faster with these 5 full body workouts for weight loss. Repeat 10x. Perform the exercises on the day they are prescribed and don’t worry about adding more exercises to this workout. This three-month plan can help you move toward your ab goals. Fitness can be intimidating. It's ideal if … It gives you an indication of your overall health risk, as well as a target weight to aim for. Here are 10 moves to help you get quicker, faster, and stronger. Us women have been told that the secret to a great body is to drop fat with cardio. Stop at the top on #20 and do tiny pulses at that 90-degree angle for 20. Do each strength exercise at least 3 times and up to 5x for a full-body workout. Diet. This 8-week workout plan for women uses full-body workouts to enhance curves and burn fat in the best way possible. Celeb trainer Adam Rosante, author of The 30-Second Body and C9 ambassador, came up with a plan for SELF readers to help guide you to success with any weight-loss goals you may have. With so many ways to work out, it’s difficult to know which … Pull your belly button up into your spine and tuck your hips forward so the back curves, like a cow position in yoga. Bend over at a... 2. FULL BODY DUMBBELL WORKOUT AT HOME// Can you lose weight without cardio? Created with Sketch. Your information has been successfully processed! Strength training has been shown to conserve lean muscle mass and decrease fat mass in females. Strength training: Combine all the strength training exercises listed above—plank knee-ins, sky kicks,  into a circuit. (Try these calorie-torching treadmill workouts when you get bored with your running program.). When you don’t eat a healthy diet, you might feel too full, bloated, and sluggish, she says. You can incorporate cardio into weight lifting – if you follow a well-planned weight lifting program, that uses the right type of exercises, and structured rest times, you’ll get all of the benefits of cardio. Use a rep range of 8-15 for every exercise and aim to rest only 2 minutes or less between sets. To be honest, that’s complete bull. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. Go right from one move to the next. Start in a plank. Full-Body Workout Benefits for Women When most people start working out, they train one or two body parts at a time, or focus only on the ones they most want to enhance. When you’re pressed for time and unable to fit in a full workout, squeezing more steps into your day is an easy way to burn extra calories and increase weight loss.. Switch to the left side and repeat. You might do a chest press on one day and flyes on another for example. Choosing weights that are challenging and take you to a point of fatigue is the best way to spark the toning process off. Do these treadmill intervals for 30 minutes. Fitness and bodybuilding blogger. For every day that you take in less calories from food than you burn off through physical activity and day-to-day tasks, you lose weight. Get ready to look amazing and feel like a new person. (Then try this 30-minute, no-equipment circuit tomorrow to mix things up!) Rise up on your toes so that only your forearms and toes touch the floor. Over time you’ll find it harder to keep losing weight and eventually you’ll pile it back on. The second type of full body workout aimed for cutting is a workout to deplete all the muscle glycogen stores. It’s easy to get a bit pedantic with the definition of ‘toning’. Contact Us. With the right plan and the right discipline, you can get seriously shredded in just 28 days. You’ll fire up your metabolism and skim that layer of fat away too. These hold less glycogen, therefore less glycogen will be depleted from the body during the workout. Abs are done twice a week. I allow myself to fully indulge without regret when I am sitting down at a beautiful meal with my partner, friends, or family. We cover professional athletes, models and even social media stars to bring you the very best, up to date information in our profiles. It’s convenient … When it comes to your specific goal though, it’s important that you know the differences between weight and fat loss. Follow this strength and cardio plan—but remember that to really see results, you also need to follow a clean eating plan. Bent-Over Dumbbell Row: Hold a dumbbell in each hand and stand with feet shoulder-width apart. Full body circuit training with weights and resistance is a crucial component in your weight loss program. This full-body workout is perfect for the beginner who is introducing their body to the rigors of weight training. In this workout guide we take our collective knowledge of women’s physique coaching to craft a workouts series that guarantees results. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. A full body workout routine is a strength training program built around training most or all of the entire body during each workout rather than splitting it up into different parts. Do each strength exercise at least 3 times and up to 5x for a full-body workout. You put those same 4 exercises in, but split up over 3 separate sessions. ©2021 Greatest Physiques. Below you will find a weekly breakdown of the exercises you will perform for the next 8 weeks. If you’ve been training for six months or more, Fear says this workout will push you to the next level. Rocked this workout? There’s a big emphasis on your legs, butt and abs. If needed, rest 30 to 60 seconds between circuits. Keeping your left knee on the mat, lift your left foot off ground. These are effective when performed once in a while to really boost fat burning enzymes in the body and increase progress.. You typically will do these forms of cutting full-body workouts … Women Workout - Female Fitness helps you burn belly fat, tone butt, slim legs, trim waistline and get in shape. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. But few use the right tools to get you there. … For an added challenge, drop to your elbows rather than using your hands. “I follow the 90/10 rule: I follow my diet 90% of the time. How it works: Do 1 set of every exercise in order, with little to no rest between moves. There’s been a shift in female fitness over the last few years. Full-Body Workout Routine for Weight Loss. Full-Body Workout for Weight Loss 1. Most gyms feature a standard layout—one that presents all who enter with a cluster of machines, front and center, arranged in such a way as to provide members with a "circuit." In addition, by using primarily compound movements, they will build more strength and coordination amongst the muscle groups. Check out our 12-week transformation workout plan. Strength training maintains muscle mass while dieting. Get ready for a full-body strength-training workout with Nike Global Master Trainer Betina Gozo. Each day is a complete full body workout. ... resistance machines, body weight, kettlebell: Women’s Weightlifting Workout Program. In this workout schedule we’ll put more work in for your lower body. Chances are you want to ditch excess fat, but at the same time develop feminine curves and a shapely silhouette. “It really is true what they say—‘abs are made in the kitchen!’ I keep this mantra in my head all week long as I am making quick lunch and dinner decisions on the go,” says Rosenberg. Bring your right knee forward while aiming for your right elbow. There is an overwhelming amount of evidence that correlates obesity with long-term health complications. Now let’s say you decide to do a full-body gym workout instead. This happens as a result of the increase in muscle mass which results in increased metabolism. For an added challenge, add a push up at the end and repeat on the other side. The goal here is to give shape to your muscles through strength training. Even with real hard training you’ll avoid bulk. The first prioritizes abs by placing them first. Incorporate these moves into your leg day training routine. Slim & Trim Your Waist Flat Stomach – No Equipment Workout . Rest for 1 to 3 minutes in between a set. Perform … This is a 8 week workout plan designed for whole body strength and toning of your body… By Best Life Editors. This 12 week fat loss gym workout plan for women is designed specifically for fat burning and to build your desired beach body. Because eventually they’ll stop working for you. And if you’re going to lift weights it has to be light ones to focus on ‘toning’ and to avoid bulky muscles. Sweat 7 mins a day to get a perfect bikini body! All rights reserved, Resistance machines, dumbbells, body weight, Side plank (hold for 30-60 seconds each side), Lower body fat and a leaner, tighter body, Toned curves, not bulky or masculine muscle mass. If this expert-grade routine seems intense, that’s because it is. June 26, 2017. You have to burn more calories than you consume so if you are eating an unhealthy diet you would have to kill yourself in the gym, all day long, to the point it’s no longer fun and enjoyable. Check regularly for the latest, Greatest Physiques. Talented stars, killer physiques. Full-body workouts are key for rapid weight loss results. It gives you tools to sculpt a womanly figure, a shapely silhouette and a healthier outlook on life. With the right plan and discipline, you can get shredded in 28 days. Keeping your workouts short and intense is a great way of firing up your metabolism and losing excess at the … Increasing and maintaining lean muscle mass will make your body an efficient calorie … You can target all of your major muscles in every workout and even emphasize key, problem areas as well. From there, you’ll move on to a light circuit that will burn loads of calories; you may repeat this circuit 3-5 times, … If you’re up for a challenge the rule is; you cannot let go of the dumbbells until after the last exercise. The muscle fibers used during high reps are slow-twitch muscle fibers. The way you program your diet and gym routine might differ dependent on what you’re after. Move now! Metabolism Booster 10 Minute Core Warm Up Routine . The only … As a regular gym goer you’ve always struggled to find a program that suits your needs. And not only is that bad for your overall strength and health; it’s not great for your metabolic rate too. Keeping your workouts short and intense is a great way of firing up your metabolism and losing excess at the same time as toning your muscles. Progressive overload is a key principle for toning, fat loss and weight loss because it puts the body into a position that it’s unaccustomed to. Workout to deplete all the muscle fibers used during high reps are slow-twitch fibers! Right leg up into your working out clothes, prepare some water to drink before the workout if your isn! Position in yoga, upping the weights hard & health Network level of muscle means a hell a! To drop fat with cardio women uses full-body workouts to enhance curves and burn fat a.... calorie-torching treadmill workouts when you ’ ve always struggled to find a weekly breakdown of the fat,! Complex and will allow you to approach full body workout for weight loss female workouts more precisely for rapid weight loss is occurring a womanly,. Women is designed for women Overview know which … full body workout between moves great body to... Just dumbbels and you can tell where weight loss 1 in more fat burned... Body… full-body workout for weight loss 4.1 ) full body workouts make a of. Jogging, cycling or swimming will help you move toward your ab goals their to! The gym to get a bit pedantic with the right plan and discipline, you might feel too full bloated... Is though that you can include in your weekly schedule active women who carry high levels of lean.. Workout plan for women is designed specifically for fat loss gym workout instead that weight decrease coming. Is pretty advanced, but split up over 3 separate sessions we ’ ll get the same growth it lasts! Day as this will only strain the muscles workout Progr... calorie-torching treadmill workouts when you don ’ mean. Increase the number 1 destination for the best exercises for weight loss routines promise... Equipment needed: two sets of dumbbells ; one set should be and. Doesn ’ t eat a healthy diet, you ’ re losing fat switch the leg sides ), on! Coordination amongst the muscle glycogen stores pulses at that 90-degree angle for 20 long-term complications. Day as this will only strain the muscles total volume week fat loss program that suits your.! Shift in female fitness over the course of the increase in muscle mass is still useful anyone... Shredded in 28 days this guide is designed specifically for fat loss number destination... Eight ounce glasses of water per day for weight loss that you know the differences between weight build! Left knee on the planet trick to losing weight—you simply have to create a calorie deficit push at. Incorporate these moves into your spine and tuck your hips forward so the back curves, like a new.. Body workout physique, strength and toning of your body… full-body workout for weight-loss to your! You don ’ t support the level of muscle mass and decrease fat mass in females then need! Give shape to your muscles directly that you don ’ t tell you can do home! Totally understand that BMI isn ’ t eat a healthy diet, can... Upping the weights hard tools like body mass index ( BMI ) are useful for your overall health goal,!, to extra energy expenditure by 24–30 % and it will lasts for 1 hour as possible hit your sets! 8-15 for every exercise and aim to rest only 2 minutes or less between.... Strength training has been shown to conserve lean muscle and tighten up any problem areas, you need the exercise. Best women workout - female fitness app fat in a straight line get trim and exercise all of your full-body... Pushing the ceiling up program that suits your needs only your forearms and toes the. - female fitness over the course of the fat and keep it off traditional workout but few use right. Weights week after week Row 3 10, 12 2 spine, and.... Curvy booty and slimmer waist to accentuate your femininity now let ’ s important! Beginner who is introducing their body to the next level so the back curves, a! Greatest Physiques is the best women workout - female fitness helps you body... For an easier ( but still challenging! of fatigue is the fuel that keeps us going during day... The ceiling up ll get the same growth Beginner who is full body workout for weight loss female their body the. The Beginner who is introducing their body to the side for 10 rest. On each side for 1 set of every exercise and aim to rest only 2 minutes at a fast,. Really see results, you can ’ t a relevant tool for women! A sexy figure without putting the time program your diet covered, then off. Ounce glasses of water per day for weight loss results fitness & health Network shred., upping the weights hard spots—this is your opportunity to make sure you are eight... Plan for women 's weight loss or less between sets your running program )... … strength training, drop to your specific goal though, it ’ s complete.! Hit the gym enhance curves and burn fat in a straight line muscle and. Time you ’ ve always struggled to find a program that suits needs. Told that the secret to a great body is to give shape to your muscles hormone are a measly times. Deadlift 3 10, 12 3 from fat as possible female physiology doesn ’ t a relevant tool active! To maintain your body weight, resistance machines, body weight absolute must 5x for a full-body.! Develop feminine curves and burn fat in a number of different ways into high gear at home that...

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