SPITFIRE ATHLETE
Strength training plans for women who kick ass. Follow these in the gym and emerge victorious.
The Hustler
The Hustler Workout
The Hustler Workout is inspired by Amrit Dhaliwal, India's first fitness model.
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
Deep Dumbbell Squats - 3 sets 30 reps
Split Squats - 3 sets 15 reps
Walking Barbell Lunges - 3 sets 40 steps
Dumbbell Jump Squats - 3 sets 15
Walking Lunges - 3 sets 50 steps
Leg Press Drop Set - 1 heavy set til failure, 5 plate changes
Seated Cable Rows - 4 sets 15 repsDumbbell Shoulder Press - 4 sets 15 reps
Dumbbell Upright Row - 4 sets 15 reps
Stability Ball Crunches - 3 sets 20 repsAlternate Dumbbell Bicep Curl - 3 sets 12 reps
EZ Bar Preacher Curls - 3 sets 12 reps
Seated Triceps Press - 3 sets 15 repsTriceps Pushdown - 3 sets 15 reps
Smith Machine Squats - 1 set 100 repsLying Leg Curls - 3 sets 30 reps
Plie Squats - 3 sets 8 repsStiff-Legged Barbell Deadlift - 3 sets 10 repsLeg Press - 3 sets 15 reps
Deep Barbell Squat - 3 sets 15 repsWalking Lunges - 3 sets 12 stepsLeg Press - 1 set 100 repsCardio - 30 minutes
Rest DayThe 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.
Seated Dumbbell Press - 3 sets 12 reps
Straight-Arm Front Raise - 3 sets 12
Side Lateral Raise - 3 sets 12 reps
Seated Bent Over Rear Delt Raise - 3 sets 12 repsExercise Ball Crunch - 3 sets 12 reps
Air Bike - 3 sets 12 reps
RestRestRestThe 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.
Pull Downs - 6 sets 12 repsLat Pull Downs - 6 sets 12 reps
Bent Arm Dumbbell Pullover - 6 sets 12 reps
Bent Over Barbell Row - 6 sets 12 reps
One Arm Dumbbell Row - 6 sets 12 reps
Cardio - 30-45mins on Stairs
Side Laterals - 6 sets 12 reps
Front Dumbbell Raise - 6 sets 12 repsCardio - 30-45 minutes on Stairs
Dumbbell Stiff Legs - 6 sets 12 repsHamstring Lying Leg Curl - 6 sets 12 reps
Step Ups - 6 sets 12 reps
Walking Lunges - 6 sets 12 reps
Hip Extensions - 6 sets 12 reps
Cable Kicks - 6 sets 12 repsCardio - 30-45 minutes on Stairs
Incline Chest Press - 6 sets 12 reps
Cable Chest Press - 6 sets 12 reps
Around The Worlds - 6 sets 12 repsCardio - 30-45 minutes on Stairs
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
Cardio - 30-45 minutes on Stairs
