Exercise Programs for Women – Angela Bassett Workout

exercise programs for women angela bassett workout

Exercise Programs for Women – Angela Bassett Workout

A few weeks ago I asked everyone on my Facebook page about celebrities they wanted to see workouts for and one that was mentioned was Angela Bassett.

If you haven’t seen Angela Bassett in anything lately you will most likely remember her for her fantastic portrayal of Tina Turner in the early 90’s, but this 50 plus beauty is also going to rock you in an upcoming superhero flick by the name of Green Lantern.

Angela is known for her fantastic arms and her blazing mid-section and even though she has surpassed what many may believe are the prime years of physical beauty she is as stunning as ever. The great thing about healthy eating and regular exercise is that it is definitely one of the most important and powerful weapon against aging.

With that said I bet many of you women want to look as good as Angela no matter your age and I spent a considerable amount of time on the web researching and reading articles on her workout plan. This is a sample workout of Angela’s that I found…

Angela Bassett Workout Program

Believe it or not Angela doesn’t over do it with her workouts. Her workouts are short at 25 minutes but consistent for 5 days a week and includes circuit training and jumping rope.

As a trainer I like this workout for women because it allows you to increase your heart rate considerably and keep you in a fat burning zone while at the same time increasing your lean muscle ratio.

5 minute jumping rope warm-up
Circuit workout (do these exercises one after another 3 times in a row and aim for 15 repetitions per exercise):
Dumbbell chest press (view exercise)
Jump rope for 30 seconds
Seated cable row (view exercise)
Jump rope for 30 seconds
Seated dumbbell press (view exercise)
Jump rope for 30 seconds
Dumbbell bicep curls (view exercise)
Jump rope for 30 seconds
Triceps extension (view exercise)
Jump rope for 30 seconds
Dumbbell lunges (view exercise)
Jump rope for 30 seconds
Ab crunches on stability ball (view exercise)
Jump rope for 30 seconds
Plank on stability ball (view exercise)
Jump rope for 30 seconds
Push ups on Bosu ball (view exercise)

Natural Health Supplements for Exercise Programs for Women

Your focus on a nutrition should include 5 healthy meals a day full of lean proteins including fish and chicken as well as a large variety of veggies, and you will want to include these natural supplements for women to get the most of your efforts:

Whey Protein for Lean Muscle Production (Try: Optimum 100% Natural Whey)
Thermogenic Fat Burner for Women (Try: Magnum Nutraceuticals CLA)
Creatine for Women (Try: Kre-a-fem)
Daily Multivitamins for Women (Try: Optimum Opti-Women)

Conclusion: Exercise Programs for Women

Since this workout includes a lot of jumping I’d recommend a high quality pair of women’s running shoes such as Nike Pegasus for Women since they have a lot of cushion and support for your knees and ankles. If you are looking for a great jumping rope I’d also recommend LCD Digital Jump Rope since the digital addition will help you keep track of your progress so you can improve better over time. Give this workout a try for 6 consecutive weeks and remember to use as heavy a weight as you can so that your 15th rep is almost impossible to complete.

I welcome your questions and feedback for this Angela Bassett workout, please leave a comment below…

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Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


  1. What can you substitute the seated cable row with if you’re doing the exercise at home?

    • Attach a resistance band to the bottom of the chair and then leaf forward with one knee on the chair, then pull the band towards your chest – in essence this is the bench row.

  2. I have a difficulty jumping as my spine jell are damaged. What’s the next option to be fit like Angella Bassett ?

    • Swimming would be a fantastic alternative if you have back problems!

  3. That’s right, jumping rope will activate all the muscles in your legs and help you tone them considerably

  4. Is there a separate workout plan for your legs and abs because i only see one workout for legs and one for abs? 

  5. Lifting the heavy weights won’t bulk u up would it.? I know
    This prob sounds like a stupid question being that
    I’m a woman, but just curious.

    • No that’s a great question. To bulk up you actually need to be also eating a diet very rich in protein and carbs. Lifting heavy weights will add muscle but if you don’t have the extra calories combined it won’t bulk you up. Women also don’t have nearly as much as the hormone testosterone as men do which is needed for serious mass building.

  6. for clarification: you jump rope for thirty seconds, then perform three sets of fifteen reps consecutively of an excercise, then jump rope, then three set of fifteen of the next exercise, correct? Or is it Also, okay to jump on an exercise trampoline while you simulate jumping rope with arm movements?

    • You’ve got that right. Unfortunately you can’t substitute with a trampoline as it is not intensive enough.

  7. Is there any recovery time after the completion of each circuit? Or does the recovery come after the completion of the entire workout (after 3 complete circuit sets are done)? If there is a recovery time, no mattter where it is used, how much recovery is suggested?

    • Great question, the recovery or rest period is after each circuit and should be about 60 seconds long.


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