SPITFIRE ATHLETE
Strength training plans for women who kick ass. Follow these in the gym and emerge victorious.
Strength training plans for women who kick ass. Follow these in the gym and emerge victorious.
The Hustler Workout is inspired by Amrit Dhaliwal, India's first fitness model.
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.
5 minutes
3 sets 12
3 sets 12
Squat down, sit on the box, then stand up.
3 sets 12
3 sets 12
3 sets 12
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.
5 minutes
3 sets 12
3 sets 12
3 sets 12
3 sets 12
3 sets 15
3 sets 15
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.
5 minutes
3 sets 12
3 sets 12
3 sets 12
3 sets 12
3 sets 15
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.
5 minutes
3 sets 12
3 sets 12
3 sets 12
3 sets 12
3 sets 15
3 sets 15
3 sets 15
3 sets 15
The Conqueror Workout is a three-day full-body strength building plan for the serious but time-strapped athlete.
3 sets 12
3 sets 12
Squat down, sit on the box, then stand up.
3 sets 12
3 sets 12
3 sets 12
3 sets 12
3 sets 12
3 sets of 1 minute
4 sets 15
3 sets 15
3 sets 12
3 sets 12
3 sets 12
3 sets of 1 minute
3 sets 1 minute
3 sets of 1 minute
3 sets of 1 minute
1 sets of 1 minute
1 sets of 1 minute
4 sets 12
3 sets 20
3 sets 10
3 sets 12
3 sets 12
3 sets of 12
3 sets 12
3 sets of 12
3 sets of 20
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 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!
3 sets of 8 reps
3 sets of 15 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
1 set of 100 reps
3 sets 15 reps
3 sets 15 reps
3 sets 15 reps
3 sets 15 reps
3 sets 15 reps
3 sets 15 reps
3 sets 15 reps
3 sets 15 reps
3 sets 15 reps
3 sets 15 reps
3 sets 15 reps
3 sets 15 reps
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.
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.
5 minutes
World's Greatest, Inchworms, IYTs
3 sets 15, 12, 12
3 sets 15, 12, 12
3 sets 15, 12, 12
3 sets 10
3 sets 1 minute
3 sets 1 minute each side
3 sets 15 each side