Get Strong for Women: Lift Heavy - Train Hard - See Results

194 Pages·2017·147.81 MB·English

G E T
S T R O N G
F O R W O M E N

GE T
S T R O N G
F O R W O M E N
LIFT HEAVY TRAIN HARD SEE RESULTS
ALEX SILVER-FAGAN
Contents
Introduction 6 High plank shoulder tap 46
Kettlebell plank drag 48
Side plank hip drop 50
THE BASICS
Side plank warm hug 52
Medicine ball Russian twist 54
Why get strong? 10 Fast mountain climber 56
Building strength 12 Slow cross mountain climber 58
Nutrition for your body 14 Kettlebell farmer’s walk 60
Nutrition when training 16
Equipment 18
UPPER BODY
Getting started 20
Following a program 22 Staggered stance single-arm row 62
Following a workout 24 Dumbbell renegade row 64
Warm up 26 Barbell bent-over row 66
Cool down 28 Dumbbell upright row 68
Ring row 69
Barbell bench press 70
THE EXERCISES
Single-arm half-kneeling kettlebell press 72
Standing dumbbell shoulder press 74
CORE
Lying dumbbell chest fly 76
Barbell overhead press 78
Bicycle crunch 32 Pull-up 80
Dumbbell toe touch 34 Chin-up 81
V-up 36 Push-up 82
Butterfly sit-up 38 T push-up 84
Single-arm kettlebell sit-up 40 Triceps dip 86
Kneeling ring rollout 42 Standing dual-dumbbell biceps curl 88
Forearm plank leg march 44
LOWER BODY
Russian kettlebell swing 138
Kettlebell windmill 140
Barbell front squat 90
Wall ball 142
Barbell back squat 92
Standing overhead medicine ball slam 144
Dumbbell sumo squat 94
Dumbbell thruster 146
Kettlebell goblet squat 96
Barbell thruster 148
Rear-foot-elevated split squat 98
Barbell good morning 100
Barbell glute bridge 102 THE PROGRAMS
Dumbbell walking lunge 104
Dumbbell reverse lunge 106
LEVEL 1
Dumbbell lateral lunge 108
Dumbbell step-up 110 Weeks 1–4 152
Conventional barbell deadlift 112 Weeks 5–8 156
Dumbbell Romanian deadlift 114 Weeks 9–12 160
Kettlebell single-leg deadlift 116
LEVEL 2
POWER
Weeks 1–4 164
Weeks 5–8 168
Burpee 118
Weeks 9–12 172
Plyo push-up 120
Box jump 122
LEVEL 3
Jump lunge 124
Dual-kettlebell push press 126 Weeks 1–4 176
Jump squat 128 Weeks 5–8 180
Barbell push press 130 Weeks 9–12 184
Single-arm dumbbell snatch 132
Single-arm kettlebell clean 134 Index 188
Barbell clean 136 Acknowledgements 192
6 INTRODUCTION
introduction
Even though more women strength train now than ever before, there is
still a myth floating around that weights will make women bulky. As for
the women who already do strength train, the majority of them simply
aren’t training properly or with enough resistance to produce an effect.
One thing we can all agree on, however, is that as women we want to feel strong,
empowered, and confident. So, I’m here to dispel the myths you hear and to help
you achieve true strength in and out of the gym.
This book is for you—to help you reap the benefits of lifting weights the right way.
Get Strong for Women will help you train with the proper exercises and with the proper
intensity. This book will help you train with confidence.
Lifting weights will make you stronger, healthier, and leaner, but the benefits go beyond
just the physical. Strength training improves your confidence, lessens your stress level,
and helps you develop overall mental toughness.
How do I know? Because I have watched my own body and my own life change, along
with the lives of my clients, by using a smart and systematic training program. As a
personal trainer, certified strength coach, and group fitness instructor, I have worked
with clients of all different levels and ages, helping them to get fit, healthy, strong, and
capable of anything.
With 61 exercises and three 12-week programs based on your fitness level, this book
provides all the information and tidbits you need to GET STRONG, regardless of
your goals or your starting point.
So let’s do this.
Let’s get strong together.
ALEX SILVER-FAGAN