Ladies workout
As a personal trainer the ability to get the job done quick is something that people assume will just happen. Unfortunately if getting results was “quick and easy” you would not require hiring the services of a personal trainer or having the need to sign up for that body challenge, skinny jeans fitting group fitness class and sadly being pressured into signing a long term fixed contract with a global commercial gym. Nor would you have the need to purchase the variety of expensive supplement out there in the hope of looking/feeling great. It’s not hard in getting the results you are after. You just need to know how to go about it in a practical and realistic way.
It all takes hard and committed work. So you might as well come to terms with it and find a suitable trainer that knows how to put it all together.
For my lady clients I have several ways in getting them toned, lean, not too bulky and to drop weight. In addition they will feel they have more energy to burn for other pursuits. All I ask is that you do what’s required. That you manage your nutritional requirements, commit to yourself and do the work. This is where I teach you what to do as you require. It is the reason you will hire me right?
One of my favourite fat burning workouts for the ladies who have a sound fitness base and can now be pushed a little harder or my ladies group classes. The following is a typical workout and what you expect to get. It targets your hips, legs, core, arms, gluteus and burns a lot of calories which my female clients enjoy.
Warm up
- 3 x 2 minute round of skipping
- Bear crawls for time
Kettlebell Workout
- Two hand Kettlebell swing 30 second x 5
- Double Kettlebell Military press 5 x5
- Double Kettlebell clean 5×5
- 2 minute skipping
- Double Kettlebell squats 5 x5
- Double Kettlebell single leg Deadlift 5 x5
At this stage the whole body has been worked and the heat rate is going to be elevated so expect to have already burned a few calories in just the first part of the program. After a brief rest we wrap up and put the gloves on and change the theme over to a Boxing protocol. Given that my experienced client are able to utilise footwork , have solid grasp of punching techniques and can perform pad work one on one, it time to push the pace and smack some focus pads. This is where you simply move and punch. Given a basic boxing understanding it fair to say the calorie burn is up there.
A bit of Boxing
- 2 minute skip
- In circuit format . One on the Heavy bag, one on the focus pads with me, one on the medicine ball and the fourth member doing core work. Basically two repeats of 2 minute rounds are done and by now all ladies are fully worked and thinking dry clothing and the comforts of home. Well done to all!
The simplicity of it all for the above program should not be confused with easy. At Claudefit it’s never hard, just challenging to the level you are currently at. This particular format is suitable for all as not everyone is at the same level. For more focused and personal attention, that’s where the PT comes into it. It all depends on you and your particular needs.
On this occasion this program was clearly Kettlebell focused with the Boxing at the end complimenting the previous work done. Some nights we just go straight to boxing and then move onto other elements in complementing the workout in getting you results. So don’t expect the same old theme for every class. Just expect result if you put in the work.
I have been running both one on one and small group fitness for the ladies for 8 years so has heard many times what you want.
Quite happy to hear about what your need s are
Claude Castro has been operating as a full time personal trainer since 2006 and currently operated his own premises Claudefit Personal Training
