Essential Weight Training for Women with Alice Rau
Автор: KATU Lifestyle
Загружено: 2026-01-21
Просмотров: 19
It's living well week on AM Northwest...so let's learn more about weight lifting for women! There's been a lot of talk about how important it is, so fitness trainer Alice Rau (Gunawan) joined us to share a routine to help get us started.
FUNCTIONAL HYPERTROPHY STRENGTH with Coach Alice
3-5 sets of 7 movements -- TEMPO: 2-0-2-0: 2 seconds down, no pause, 2 seconds up, no pause (good for moderate reps)
Suitcase or Goblet Squat x8-12
Elevated or Hand Release Pushup x8-12
Split stance or Single leg deadlift x8-12/ side
Quadruped Row or Plank Row
Side lunge single arm chop up 8-12/side
Side plank hold :15 to :30 / side
Jumping jacks / skips/ pogo hop
Tips on choosing Dumbbell size :
Beginner level - strength train less than once a week : BODY WEIGHT up to 10 lbs. -- Focus on: fundamentally having good range of motion, breath control and motor control
Intermediate (10-25lbs) - strength train 2-3x/ week -- Focus on: feeling the effort at the last 2-3 reps but still able to maintain control
Advanced ( 25 lb. and heavier ) - strength train 3-5x / week -- Focus on : consider the lower end of rep to maintain quality and control as heavier weights create more mechanical stress . Consider variation in tempo to build time under tension resilience .
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