This women’s weights workout by trainer Alice Jane targets every muscle group, improving your strength and muscle tone to sculpt your body.
This program targets every major muscle group. You’re going to burn lots of calories while training your entire body, making this workout perfect for losing fat, growing lean muscle and improving your strength.
If you’re a woman, it’s important to include strength training in your workout routine, even if your goal is just to lose weight. Muscle mass helps your body to burn more fat. Strength training will also increase your heart rate, shape your body and help prevent injuries in all areas of your life.
This workout includes compound lifts that are effective for full body strengthening (for a lean body). The level of difficulty will depend on the load, rest break and tempo/control of your movement. Don’t be fooled if this workout seems easy — even simple exercises can be effective when done correctly.
The program is designed for anyone to try, however it’s important to be confident in your barbell squat and deadlift technique. If you’re new to strength training, I highly recommend getting a qualified trainer to coach you through the technique basics.
And for the cardio addicts, this workout ends with a blast of high intensity. This will give you the opportunity to get your heart rate and adrenaline up, pushing your limits before cooling down.
1A 1 & ¼ BB sumo squats
Stand with feet slightly wider than your normal squat stance with toes pointing 45° outwards. Your focus in a sumo squat is to push your bum back and drive your knees out wide over your toes. Start by descending into a deep squat, then bounce ¼ of the way back up, pausing for a second to maintain tension and control. Descend back down into your deep squat and rebound to standing.
1B BB supinated grip bent over row
Grip the bar with a supinated grip (hands under the bar) with hands shoulder-width apart. Keep your back in a neutral position from the top of your head to the base of your spine. When pulling the bar up and in towards your rib cage, keep your shoulders down and squeeze your shoulder blades together to engage your lats, traps and rhomboids.
2A Trap bar deadlift
Stand with your feet hip-width apart and toes parallel or slightly turned out. It’s important to keep a neutral spine throughout the movement. Push your hips back to sink into the bottom of the movement and drive your shoulders down, engage your lats and brace your core before lifting the weight straight up. Your hips will move from a seated position to standing. Squeeze your glutes at the top and take a moment to stabilise your position before controlling the bar back down.
2B Alternating arm DB bench press
Lie on a flat bench and pull your shoulder blades together. Hold both dumbbells up. Slowly lower one dumbbell, controlling the movement down for 3 counts before rebounding straight back up to start position. Repeat with the other hand. Inhale at the top of the movement and exhale as you rebound up.
3A Supinated grip eccentric pull ups
Use a bench or step close to your pull up bar so you can jump to the top position of the pull up easily. Have your hands slightly wider than shoulder-width. In the top position of your pull up, keep your chest open and shoulders back and down. Hold the top position for 1 second and lower slowly for 4 counts. Use your step to jump back up and repeat.
3B BB hip thrust
Position yourself with feet hip-width apart and toes slightly pointed out. Keep your knees out, a slight posterior tilt in your pelvis and your core engaged. Thrust up as fast as possible, making sure you pause to stabilise at the top before controlling the bar back down.
4A Heavy Sled push
The sled should be loaded heavy enough so you can take off fast, but your legs start to fatigue before the end of your lap. Keep a neutral spine and focus on getting a strong drive through your legs. One lap should be approximately 20m, which may be closer to one lap up and back.
4B Double arm rope slam
Push your hips back and bend your knees slightly, like you’re sitting in a 1/2 squat. Maintain this position, keeping your chest up and core switched on. Avoid moving your hips back and forth while slamming, instead use your legs to squat up and down for extra momentum.
4C Weighted plank
You may need assistance to help place the plate on your back. Keep your spine neutral, elbows under your shoulders, pelvis slightly tucked and a straight line through your entire body, from head to feet.
Alice Jane is a personal trainer at Fitness First Bondi Platinum. To get in contact or for more information, you can send her an email at Alicejanefit@gmail.com, follow her on Instagram @Aliceejane and check out her website aliceejane.com.