In this post I’m sharing one of my favourite workouts that I’ve come up with to help create a feminine strong physique, whilst still keeping in my my current injury (slap tear in the shoulder). I make sure I warm up with some cardio, followed by a gentle stretch and foam rolling. Then I’ll really get the body warm with a short HIIT round. Here’s what I’m doing for warm up:
WARMUP 3 ROUNDS
20 Jumping Jacks
20 Squats
20 Mountain Climbers
20 Frogger Hip Thrusts
20 Sit Ups
NO REST -> REPEAT x3
WORKOUT OVERVIEW
WORKOUT EXPLAINED IN DETAIL
SUPERSET 1: 3 ROUNDS
- 15 Sumo Squat with dumbbell (or with kettlebell)
- 15 Stiff Legged Deadlift (barbell or dumbbells)
- 20 Hypers + 20 Froggies on bench
HOW TO: perform 15 reps of sumo squat (which is squat in wide stance, toes slightly pointed outwards) holding a dumbbell or kettlebell. Without rest, perform 15 reps of a stiff legged deadlift either holding a barbell, or holding 2 dumbbells.
SUPERSET 2: 3 ROUNDS
- 15 Kettlebell Swings (with Kettlebell or dumbbell)
- 15 Box Jump (focus on “soft landing” without making noise when you land on the box)
HOW TO: Perform 15 kettlebell swings (you can do it with a dumbbell if you don’t have a kettlebell) and then without rest, perform 15 box jumps. Make sure you jump onto a box that is the appropriate height for you. I performed this on a 60cms box jump that is firm yet soft in case I trip. When you land on the box after you jump, focus on making as little noise as possible – in other words, LAND SOFTLY!
SUPERSET 3: 3 ROUNDS
12 Seated Cable Rows (v grip)
12 Dumbbell Seated Trap Raises
HOW TO: Perform 12 seated cable rows on the machine. If you don’t have access to a machine you can easily do this exercise by getting seated on the ground and wrapping a resistance band around your toes. The idea with this exercise is to perform it with elbows in, and perform slow and controlled movement. At the top of the movement, focus on squeezing shoulder blades together but down towards hips, not towards neck /skull.
Then without rest, immediately perform 12 trap raises, seated slightly forward on a bench, making a small movement with the trapezius only (keep arms still and stiff). Perform this superset 3 times. Rest between each completed superset.
FINAL SUPERSET: 3 ROUNDS
12 Seated Bicep Curls
12 Bicep Cable Curls
15 Standing Calf Raises Narrow Stance
15 Standing Calf Raises Sumo Stance
HOW TO: Perform all 4 exercises without rest, then after the final exercise rest. Then repeat the round 2 more times until you have completed 3 rounds of 4 exercises. Start with 12 reps of seated bicep curls with a dumbbell in each arm. Make sure you only curl from the elbow, the upper arm stays still. Then move to the cable machine and perform 12 reps of cable curls, with the focus once again on only using the lower arm to move, and only move form the elbow.
Then move straight into heavy (17.5kgs is what I had in each hand) calf raises narrow stance. Then without rest (if your arms/hands aren’t cramping) move straight into 12 reps of sumos stance.
Final Thoughts
Workout should be fun and stimulating, not boring and mundane. If you’re looking for a customised workout let me know as I love putting together a fun yet functional training plan that works for you!
I believe that training should bring you closer to your desired physique whilst keeping in mind to train for longevity, not just for short term results. My goal is to still be training in the gym in my 80s, which is why I train for longevity, not for immediate gratification (although I have to say my training sessions certainly give me immediate gratification in the sense that it makes me feel amazing, accomplished and motivated).
Connect with me: @AmazonWarriorAU
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