Workouts for Women: Workout of the Day
Presented by Spartan Training®
During this week’s workouts, we are focusing on you, ladies. Welcome to this week's workout plan: Workouts for Women. We are targeting the areas that our bodies most often need. We’re talking about your glutes, and your overall total body strength.
Our body is our machine. We must continue to build it up to be our strongest self, for as long as physically possible. But as women, we face training difficulties specific to our gender. Did you know that knee injuries are more common in women? Are you familiar with your risk of osteoporosis?
A brief science lesson:
Women have wider hips than men. We have to do that whole childbirth thing. Because of this, the angle between our hips and our knees are greater thus increasing the likelihood of knee injuries.
Also, according to the National Osteroporosis Foundation, of the estimated 10 million Americans with osteoporosis, about eight million or 80% are women. To prevent osteoporosis, us Spartan Women must add an increased resistance (yes, we mean lift weights) to our body. The greater the resistance put on the body, the greater the bone strength.
Monday
Perform 3 rounds of a circuit between moving on to the next. The weight should feel challenging with each exercise.
Goblet Squat - 3x12
Incline Push Ups - 3x12
Pancake Squat and Toss - 3x12
Pancake Single Arm Overhead Press - 3x12
Forward Lunge and Rotate - 3x12
Box Jump - 3x12
Dead Bug - 3x12
Pistol Squats - 3x12
Burpees - 3x12
Tuesday
Perform 5 repetitions/ calories of each exercise, then repeat the circuit at 10 repetitions/ calories, the again for 15, 10, and 5.
5, 10, 15, 10, 5
Assault Bike (Calories)*
Burpees
If you do not have an assault bike handy, do sprints for 30, 60, 90, 60, and 30 seconds.
Wednesday
Perform 3 rounds of a circuit between moving on to the next. The weight should feel challenging with each exercise.
Pancake Deadlift - 3x12
Inverted Row - 3x12
Bear Crawl - 3x50m
Pancake Pull Over - 3x12
Pancake Single Leg Reach/ Dead Lift - 3x12
Pancake Step Ups - 3x12
Pancake Farmers Carry - 3x12
Leg Lowering - 3x12
Bicep Hang - 3x to fatigue
Thursday - Rest Day
Friday
Perform this workout at a local park. Perform each exercise in circuit, four times.
4 Rounds (Park Workout)
Hil/ Stair Sprint - 30 Seconds
Box Step Off → 2 feet (landing mechanics)
Power Step Ups - 15 reps each
Monkey Bars - Down and Back
Saturday
Each “run” interval should be performed at your 5k pace. The incline walk should be 50% of your run. This incline can be done on a hill, on stairs, or on a treadmill.
5 min warm up jog
100m Run
100m Incline Walk
200m Run
200m Incline Walk
300m Run
300m Incline Walk
400m Run
400m Incline Walk
300m Run
300m Incline Walk
200m Run
200m Incline Walk
100m Run
100m Incline Walk
2 min cool down jog
*Challenge - Add a pancake or bucket for incline walk recovery
Sunday - Rest Day
