Female and Fit is designed exclusively for females that want to take control of their overall health and fitness goals experiencing all the benefits of being female, fit and healthy. We will help you take your fitness to new levels by incorporating expertise, knowledge and experience. Our cutting edge training enables you to achieve endless realistic goals!
Wednesday, June 13, 2012
Monday, June 11, 2012
W.O.W. 6/11/2012
2 Rounds of 12 Repetitions Each Exercise:
Let me know what you think about the workout. I'd love to hear from you:)
- Chest Press
- Chest Flyes
- Jumping Jax (20 reps)
- Crunches (20 reps)
- Single Arm Dumbbell Rows (12 each side)
- Lat Pulldowns
- Jumping Jax (20 reps)
- Bicycles (10 each leg)
- Dumbbell Over Head Press
- Jumping Jax (20 reps)
- Plank (30-60 seconds)
- Dumbbell Bicep Curls
- Cable Curls
- Single Dumbbell Tricep Extension
- Cable Tricep Pushdowns
- Jumping Jax (20 reps)
- Reverse Crunches (lay with feet on the ground, knees bent 90 degrees, bring your knees to your chest and back down so that your feet touch the ground, repeat)
- Squats
- Leg Press
- Leg Extension
- Leg Curl
 | |
| The correct form for the "Squat". |
Let me know what you think about the workout. I'd love to hear from you:)
Tuesday, June 5, 2012
W.O.W. (Workout of the Week)
Lower Body
 |
| Swing |
- Squats
- Leg Extensions (each leg)
- Leg Curls (each leg)
- Forward Lunges (each leg)
- Swings
- Plank (30 seconds- 1 minute)
Upper Body
*3 Rounds of 12
 | |
| Swing |
- Bench Press
- Flyes
- Dumbell Single Rows
- Lat Pull Downs
- Swings
- Bicep Curls
- Tricep Extensions
- Plank (30 seconds-1 minute)
Tuesday, May 29, 2012
W.O.W. Interval Training 5/29/2012
5 Rounds: 45 Seconds Work Period/15 Seconds Rest Period
 | |
| Mountain Climbers |
- Swings
- Push Ups
- Sit Ups
- Burpees
- Dumb Bell Rows
- Seated Twists
- Mountain Climbers
- Dumb Bell Overhead Press
- Lunge Jumps
- Plank
Monday, May 28, 2012
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