SPITFIRE ATHLETE

Strength training plans for women who kick ass. Follow these in the gym and emerge victorious.

The Hustler

The Hustler Workout

The Hustler Workout is inspired by Amrit Dhaliwal, India's first fitness model.

Upper Body

Upper Body

Warm up for 5 minutes, jog until you're hot and sweaty. This loosens up the connective tissue and muscle fascia. Rest for 1 minute between sets and for 2 minutes between exercises.

Upper Body

Lower Body

Warm up for 5 minutes, jog until you're hot and sweaty. This loosens up the connective tissue and muscle fascia. Rest for 1 minute between sets and for 2 minutes between exercises.

Upper Body

Upper Body

Warm up for 5 minutes, jog until you're hot and sweaty. This loosens up the connective tissue and muscle fascia. Rest for 1 minute between sets and for 2 minutes between exercises.

Lower Body

Upper Body

Warm up for 5 minutes, jog until you're hot and sweaty. This loosens up the connective tissue and muscle fascia. Rest for 1 minute between sets and for 2 minutes between exercises.

The Conqueror

The Conqueror Workout

The Conqueror Workout is a three-day full-body strength building plan for the serious but time-strapped athlete.

Leg Day

Leg Day

Upper Body

Upper Body - Back, Chest, Abs

Upper Body

Upper Body - Triceps, Biceps, Shoulders

The Champion

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The Champion Workout

The Champion Workout, a training plan for competitors, will be coming soon. You'll be able to upload a weekly progress picture of yourself, send it to a physique coach, and receive a personalized workout and nutrition plan every week based on the current state of your physique.

To request early access to this feature, send me a tweet @neverbendeasy.

The Gladiator

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The Gladiator Workout

The Gladiator Workout is inspired by Jen Rankin, an IFBB Bikini Pro, Optimum Nutrition and American Bodybuilding Sponsored Athlete. This is Jen's complete leaning-out program and will challenge even the most experienced athletes. Dangerous curves ahead. Go get 'em!

Monday - Legs

Stiff Legged Barbell Deadlift

Stiff-Legged Barbell Deadlift

3 sets of 8 reps

Leg Press

Leg Press

3 sets of 15 reps

Lying Leg Curls

Lying Leg Curls

3 sets of 10 reps

Seated Leg Curls

Seated Leg Curls

3 sets of 10 reps

Leg Extensions

Leg Extensions

3 sets of 10 reps

Dumbbell Squats

Dumbbell Squats

1 set of 100 reps

Tuesday - Upper Body

Wednesday - Plyometrics

Thursday - Upper Body

Friday - Lower Body

Saturday - Cardio

Sunday - Rest

The Warrior

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The Warrior

The Warrior is a one-week training plan inspired by Jamie Middleton Eason, who turned her life around in 2005 after an early encounter with breast cancer. Now, she is one of the fitness industry's most recognized spokesmodels. It's never too late to turn your life around - start with Jamie's Warrior Plan and start fighting and building your legacy.

Monday - Chest and Triceps

Tuesday - Back and Biceps

Wednesday - Legs and Calves

Thursday - Shoulders and Abs

Friday - Rest

Saturday - Rest

Sunday - Rest

The Heroine

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The Heroine

The Heroine workout is inspired by Alex Zerega, a fierce professional fitness model who was the 2010 FLEX Bikini Model Search Champion. Get ready, bikini body straight ahead with this heavy lifting program.

Monday - Back and Triceps

Tuesday - Shoulders

Wednesday - Legs / Glutes

Thursday - Chest

Friday - Chest, Biceps, Abs

Saturday - Full Body Pump

Sunday - Rest