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1 Workout and 15 Body Sculpting Exercises Every Woman Should Try

Julie SlowiakThis month I’m using YOUR suggestions for my Designer Whey Workouts this month! Last week, Julie from “Reaching My Fullest Potential“, wrote “I am planning to compete for the first time in Figure next spring and am hoping to strengthen and build my upper back, shoulders, and glutes. I would like to see a workout that uses the barbell and dumbbells.” 

Before I share the workout I created for you Julie, I thought I’d share some extras with ya! First, you are plenty lean, so I’d be sure to beef up your protein intake (which I bet you are already doing!) and really lift as heavy as you can. I’d do a lot of negatives (which means push-press, split jerks & pull ups with a slow controlled downward movement would be helpful). While I wouldn’t put legs, shoulders and back in one workout, I can suggest a few exercises that are a must, along with many other staples, to help develop those areas. Here are just a few of my personal favorites!

15 Exercises Every Women Should Try!

handstandsShoulders:

  1. Barbell Press (I do 55lbs 12 reps)
  2. Push-press (I do 65-75lbs 12 reps)
  3. Split Jerks (I do 75-85lbs 8-10 reps)
  4. Snatch (you can use a dumbbell if you don’t have kettlebells)
  5. Upright Row LOVE THESE! (I do 55lbs)
  6. Handstands (Ok, I just think they are FUN – but they also really challenge your core and stabilization muscles through your shoulders & upper back). Hold each handstand for as long as you can, keeping active shoulder and core tight.

Rear Delt & Upper Back:

  1. Pull Ups (I always try to do them on my own first, and then I do assisted ones)
  2. Face Pulls – (real delts and upper back)
  3. T-Bar (flared arms, out 90 degrees from your side, to work more upper back)
  4. Bentover Barbell Row (mid back)

Glutes (Lower Body):

  1. DEEP Overhead Squat (I love this for core, glutes & inner thigh – even no weight rocks)
  2. Weighted Walking Lunges (I do 15lb or 20lb dumbbells)
  3. Runner’s Pose Stomp
  4. Slow Knee Repeater (NO weight on that back leg)
  5. Curtsy (use a light weight to add resistance)

Remember, this isn’t ALL the exercises for each body part – just a few of the ones I like! 🙂 Now for the workout dedicated to Julie!

The Julie (Curve-Building) Workout:

bikini competitorsThis Figure Athlete inspired workout is a lower-body conditioning workout that gives you more bang for your buck! I used exercises that will sculpt the legs & glutes – plus tone the shoulders, tightens the core, and burn a bunch of fat! This would be a great workout to do alone or add to your current cardio or conditioning program. OR, you can throw this workout in as an extra refresher later in the week after you have done your normal leg and shoulder days. ENJOY!

Tools: Dumbbells or Kettlebells and a barbell.

Warm- Up:

Workout:

          3 Times Through with 1 Minute Rest Between Rounds

NOTE: Remember, you’ll never see any of these curves if you don’t work as hard on your diet as you do on your workout!

The Julie Workout

Slimming Leg Workout: Less May Be More

Two isn’t always better than one. Sometimes less is best – and this is most certainly true with this workout. This workout, which was released at our club 3 weeks ago, as part of our Max Method Workouts available free to members, is an effective workout that slims your thighs, tones your legs and lifts your glutes.

The secret is in the number #1. Meaning, every exercise in this workout is done on one leg. Since single leg exercises require more balance and stability, it engages muscles that typically would not get the same workout when both legs are used at one time. Give it a try and let me know how you like it.

Try more Max Method Workouts and Gymboss Interval timers are available for free at Max Fitness in Vero Beach. Located behind Outback on US1. CLICK HERE for a free week pass.

Max Method’s Slimming Leg Workout

Warm Up

10 Minutes of Elliptical, Treadmill or Stepper

 Leg Workout

Using the Gymboss Interval Timer, set the timer for 40 seconds of work, followed by 20 seconds of rest. Do 3-4 sets each (of both left and right leg) exercise in the following order, with NO rest between sets and exercises. The strength portion of this workout should only take 20 minutes for 4 sets of each.

 • One-Leg Press Leg Press or Single Leg Squat
(Unse a orange, black or red Bodylastics band, anchored high, for assistance)  Max Fitness Members: Use #20 Plate-loaded machine or #23 selectorized machine or bands (in BCx boot camp room)

 • Walking Lunges
Use 10lb-20lbs dumbbells for women and 30-40lbs for men  

 • One-Leg Leg Extension
Max Fitness Members: Use #9 Hammer Strength Leg machine

 • One-Leg Dumbbell Straight Leg Dead Lifts
Max Fitness Members: Use Dumbbells or barbells 

 • Single Leg Curl        
Max Fitness Members: Use #10 or #11 Hammer Strength Machines

Cool Down Cardio

Do 10 minutes for a cool down or do 30-45 minutes cardio for fat burning. Doing cardio after your workout will help you burn primarily body fat.

TIP: Don’t forget to repair muscle by drinking a protein shake 30-45 minutes after your workout for the best results.

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