Monday, December 8, 2014

Lifting options for women+giveaway

Training style for women courtesy of Fitocracy! It goes over some varying styles of lifting training based on the physique desired.



Next up is a training plan that is mentioned constantly all over the place. Jamie Eason's LiveFit Trainer. It is a 12 week nutrition/lifting/cardio (I dislike cardio...) and is great for beginners, or if you're just getting back into training after a long absence. There are recipes, exercise examples linked, and each day has a specific plan outlined. You change it up every 4 weeks nutrition and intensity wise, and it's pretty fantastic! 



As someone who dislikes cardio, unless it is on my bike, I LOVE lifting complexes, especially if I know I will be short on time, or if my schedule looks crazy for the week. T Nation has some great examples of barbell complexes that will kick your butt.  

I've created some of my own complexes that are similar and I really enjoy them. A complex is a series of lifts with a barbell where you perform each exercise back to back and you don't finish until the first "set" is over. Like a really long superset! I typically perform mine as an 8x8 with no, or little weight on the bar. It gets HEAVY! 8 exercises for 8 reps each, 3 rounds.

Example of a full body complex I do:
Shoulder Press
Good Mornings
Back Squat
Straight Leg Deadlift
Rows
Front Squat
Calf Raises
Hip thrusters

I had been planning on this post anyway, and I received an email about a giveaway to win a Digital HD copy of the Arnold Schwarzenegger's Pumping Iron documentary! As someone who loves lifting, there isn't a much bigger inspiration than Arnold. Though I think my first introduction to him was watching Kindergarten Cop as a kid ha ha.





a Rafflecopter giveaway


I went ahead and added a Rafflecopter widget to make this easier. The content of this post was my own idea and was in the works prior to being asked to host a giveaway for the dvd and it happened to coincide with the post. All opinions are my own. I was approached by a marketing company on behalf of Lionsgate films and asked if I'd like to run this promotion.

1 comment:

  1. Great giveaway. I always wanted to see this movie. BWallace1980(at)hotmail(d0t)com

    ReplyDelete

Thanks for your comments as I get this started!