MODULE 6 - TRAINING

Module 6:1 - Watch Video, Print Checklist and Read Ebook

Module 6:2 - Read 8 Benefits of Weight Training for Women

Module 6:3 - the right workout for you

Depending on your circumstances and fitness level, choose from the workouts listed below. Be sure to complete a workout log each time you train, this will help you see your progress and know how much you are able to lift.

GYM WORKOUTS

Module 6:4 - Beginner Gym Workout

The beginner gym workout is a three days a week program. You will follow each program for four weeks. Your goal is muscle endurance, building proper form and enhancing joint stability. Also improving neuromuscular efficiency such as balance, stabilization and muscular coordination. Therefore, choose a weight where you can get 15 reps with each exercise. Focus on getting the mind body connection and feeling the muscle group you are working.

To do this in a progressive, safe manner start with 2 sets of each exercise for the first 2 weeks. If you’re consistent and you’re not experiencing too much soreness, you can increase your sets to 3 sets on weeks 3 and 4. Track your weight and reps each week so you remember what you have done and can push yourself the next week. Consistency is what will make the difference so do not miss any of your training. The last 2 to 3 reps should be difficult while still holding your form. 

Module 6:5 - Intermediate Gym Workout

The intermediate gym workout is four days a week. Your goal is to challenge yourself with new exercises and and lift as heavy as you can safely with good form. Track your weight and reps each week so you can push yourself the next week. Consistency is what will make the difference so do not miss any of your training. The last 2 to 3 reps should be difficult while still holding your form.

Module 6:6 - Advanced Gym Workouts

The advanced gym workout is five days a week. Your goal is to challenge yourself with a mix of high/low reps, targeting both slow twitch and fast twitch muscle fibers. These new exercises with take your body to the next level. Lift as heavy as you can safely with good form. Track your weight and reps each week so you can push yourself the next week. Consistency is what will make the difference so do not miss any of your training. The last 2 to 3 reps should be difficult while still holding your form.

Module 6:7 - At Home Workouts

These exercise programs start at 3 days a week on month 1 and then you'll do 4 days a week on month 2 and 3. Do each workout program once a week. Preferably working out on Monday, Wednesday & Friday on the 3 day a week program and Monday, Tuesday, Thursday & Friday on the 4 day a week program. Do cardio on opposite days if possible. If you are doing cardio and workouts on the same day do your workout before cardio, unless you are doing fastest cardio first thing in the morning. Take two days off a week, preferably Wednesday and Sunday, unless you are doing yoga on one of those days. You can get your Resistant Bands here: Resistant Band Set with Door Anchor and Booty Exercise Resistance Bands. 

Module 6:8 - Travel Workouts

These circuit workouts will make traveling easy because you can do them anywhere. If you are staying at a hotel that has a gym use weights as shown in the videos. If your hotel does not have gym, take your exercise bands and do the circuits with bands. Either way you will get a great workout. You can also do the home workouts above while traveling.

Module 6:9 - Flexibility Exercises

As with all training, the importance of stretching and mobilization cannot be over emphasized. Therefore, I have attached some flexibility exercises. Always stretch 5-6 times a week to help prevent soreness, strengthen joints and prevent injury.

Before exercise it is always best to do an active warm-up (5-10 minutes on the treadmill, elliptical or bike) and after training and cardio use some of the static stretches which are shown in the video and attached document.

Benefits of warming up:

• helps prevent injuries such as muscle tears and strains

• lowers the strain on the heart as the heart rate is slowly raised into the training zone

• directs blood to the muscles so they have fuel and oxygen to work at their best

• improves flexibility

Benefits of stretching:

• decreases stiffness after exercise

• help prevent injuries such as muscle tears and strains

• improves flexibility

• allows the body to release lactic acid and other harmful waste products.

Module 6:10 - Designing your own workout sheet

Use the editable workout logs to record your training sessions. Keeping track of your weight you use and reps you perform for each exercise is important for continued improvement. The only way to to improve and get stronger is to track your process. 

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