Workouts for the ladies

I don't know how many ladies still follow the blog, so I will post some workouts that I have been do with the women I train. These days I train lots of women, some do crossfit, and some do fitness training. So, here you go ladies.

Workout 1
Manmakers- 10 reps (look these up on one of the crossfit sites)
Total Gym Pull Overs- 15 reps ( you can do these with a dumbbell or a  cable machine)
Alternate Db Shoulder Press- 10  reps
Db Rows- 10 reps
Db Shrugs- 15 reps
Db Curls- 10 reps
Abs- Rocky Sit ups- 20 reps
Try to do 3 rounds. There is no break between exercise, rest after you have done all the exercises and then try for another round.

Workout 2
Med Ball slams- 20 reps
Burpees- 10 reps
Step Ups with Db's- 10 reps
Db  Push Press- 10 reps
Push Ups- 15 reps
Abs- Knees to chest-25 reps
Try for three rounds.

Workout 3
Db Floor Bench- 10 reps
Db Flyes- 10 reps
Db Shoulder Press- 10 reps
Db French Press- 10 reps
Total Gym Tri extensions- 10 reps
Db Curls- 10 reps
Abs- Crunches- 25 reps (Denise Austin style)

These are great for over all fitness and strength. Have fun ladies

Coach George W. Phipps