Ladies’ strength and fitness is about finding the right balance of strength and cardiovascular fitness that fit into your goals.

As a personal trainer to get the job done quick is something that some assume will just happen. Unfortunately, if getting results was “quick and easy” you would not require hiring PT services or having the need to sign up for a body challenge, group fitness and bootcamp. Or pressured into signing a long-term fixed contract. For an effective ladies’ strength and fitness plan. It all takes consistency and a committed approach. It’s not hard in getting the results you are after. However, you need to know how to go about it in a practical and realistic way.

Getting the balance right between strength and fitness will prepare you best in getting the desired effects. Whether it be managing your weight, getting stronger or having a greater fitness base. Its important to start first with an all over approach and get the body right and ready for greater workloads. This works well for sports and general health. An added benefits of been strong and fit is the confidence to stick to a nutrition plan. Proper nutrition always helps with any training regime you follow.

For my female clients there are many ways in getting them toned, lean, not too bulky and with a good nutrition plan manage their bodyweight. In addition, they have more energy to get on with what the day brings. Another key to results with any training been accountable and do what’s required. For example, with weight management you must properly control your nutritional requirements, be consistent and stick to the plan. It’s the same when working out.

Sample ladies’ strength and fitness program.

One of my favourite calories burning fitness workouts for clients who have a sound fitness base is combining kettlebells and boxing. This is a great combination for any ladies’ strength and fitness program. Kettlebells alone can work both elements. When boxing is added it ramps up the cardio burn and rewarded with an impressive calorie burn. Expect the post burn to last for several hours following.

This a typical workout and what to expect. It targets your hips, legs, core, arms, gluteus and burns a decent number of calories which is the goal.

Kettlebell Workout

Warm up 3 x 2 min round of skipping and 3 x 2 sets of light figures 8 around the legs. Depending on skill and conditioning warms you up and prepares you for the kettlebells.

Firstly, is the Two hand kettlebells swing 45 second x 5sets and Double kettlebell shoulder press 5repsx5sets combination. You can either do them in order working through the sets or superset them for a more intense response. A great start in working your hips and upper body. A classic combination that is both strength and fitness. The weight of the kettlebell will be one that allows for the completion of the workload planned.

2 min skipping. Just to break it up after you have finished the initial kettlebell sets. Let’s throw in some classic skipping to challenge the body further. Anytime you put in a few rounds of skipping you can expect the body to be disrupted and incur an elevated heart rate. This is something g you will get used to and expect as part of a working set.

To finish off we use the Double kettlebell squats 5 reps x 5 sets & Double kettlebell single leg deadlift 5 reps x 5 sets for an absolute treat to the lower limbs. Remember the posterior chain (back side) of the legs was worked with the swings. We now focus on the quad, glutes and lower back muscles with squats. Then finish the lower body with the impressive glute exercise (SLDL) single deadlift. A clear favourite for most of my female clients.

This was just a few of the combination that work well. The main approach is to work the full body. In addition, the skipping was placed in between to elicit a greater cardio response to some kettlebell strength work.

Boxing for great cardio return in an effective ladies’ strength and fitness plan.

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 session. Given that my experienced clients can utilise footwork, have solid grasp of punching techniques and can perform pad work one on one. It’s time to push the pace and smack some focus pads. This is where you move and punch making it a more dynamic activity. Anyone with a basic boxing understanding can attest to the high calorie burn. As a result, using footwork when boxing burns more energy.

This time we are only working with a 2-3 min skip x 3 repeats. From here we use equipment to push you that little bit harder. This is where I take control of your exertion and work you out.

In circuit format. We have 3 repeats on the equipment. Round 1 is 2 minutes on the Heavy bag, stop. Rest for one minute. Next round is 2 minutes on the focus pads with me. Stop rest 1 minute. Last piece of equipment is using the round shield for heavier punches. Working this piece of equipment is hard work.

We try to repeat this format 3-4 times. The idea is to get a high calorie return, get stronger and fitter. Not just adjust your effort in completing the sets. It’s about the quality you put in. I’ll do the rest. When it comes to boxing and exclude the kettlebell work, you’ll be performing many more rounds. Remember, this wasn’t exclusively a boxing session. But an effective ladies’ strength and fitness session.

Mix up the fundamentals for great variation.

In summary, a properly conducted session should not be too difficult. Just challenging up to the level you are currently at and pushing it further. A suitable format for all adjusted to suit all fitness levels. Alternatively, for more focused and personal attention, that’s where the PT comes into it. It all depends on your needs. When mixing up any strength session with a dose of cardio I recommend the strength component at the very least. Work the full body. When it comes to adding the cardio, it puts the icing on the cake.

Lastly, on this occasion. The plan was kettlebell and boxing. Delivering an effective high calorie session. This works with barbells and dumbbell. Just follow the simple rule. Alternative for a more cardio focus. We just go straight to boxing and then move onto other elements. Depending on the goals of the workout, don’t expect the same old theme for every session. Just expect result when you put in the work.

Claudefit personal training. Operating since 2007.