Introduction to Strength Training
Michaela Bentley
This program is a gym based program designed for women who enjoy a fit lifestyle but perhaps have never lifted weights or have fallen off their routine lately. Maybe you're in your 40's and entering perimenopause , perhaps you have kids and maybe you've seen some regression in your physique or simply in your active lifestyle. This program is to get you back into rhythm and back into your strength training thats going to help you gain back that lean muscle, lose weight and boost your metabolism.
Prep
A
Full Body Warm Up
Treadmill or Bike - 5 minute warm up! Foam Roll each until you feel good! 1. Glutes 2 Hamstrings 3. Calves 4. Quads Warm Up - Pigeon Pose x 20-30 Seconds Each Side - Cat/Cows x 20-30 Seconds - Threading the needle & Thoracic rotation x 6 reps/each - Side Alternating Birddogs x 20 total - Runner Lunge x 20 Seconds Each Side - Wall angels x 12 reps - Band pull aparts x 10 reps
B1
Bodyweight Box Squat
3 x 10
B2
Pronated grip DB chest press
3 x 10
B3
Bodyweight Split Squats
3 x 10
C1
Bodyweight Step Ups
3 x 20
C2
Single Arm Rows
3 x 10
C3
Half Kneeling Single Arm Overhead Press
3 x 10
D
Deadbugs
1 x 20
E
Plank
1 x 1:00
F
Side Plank
1 x 0:30
Prep
G
Stretch
Get a good stretch in to finish the day!
Prep
A
Upper Body / Core Warmup
Rowing machine for 3-5 min Cat/Cows x 20-30 seconds Threading the needle with foam roller x 6 reps each Alternating Birddogs x 20 reps Wall Angels x 15 reps Band pull aparts x 10 reps
B1
Alternating DB Chest Press
3 x 10
B2
Seated Rows
3 x 10
B3
Deadbugs
3 x 1:00
C1
Chest Fly Machine
3 x 10
C2
Birddogs
3 x 10
D1
Reverse Fly Machine
3 x 10
D2
Arnold Press
3 x 10
E1
Bridged Pullover
1 x 10
E2
Plank
1 x 1:00
E3
Side Plank
1 x 0:30
Prep
F
Stretch
Get a good stretch in to finish the day!
Prep
A
Full Body Warmup #2
Treadmill or Bike - 5 minutes Foam Roll each until you feel good! 1. Glutes 2 Hamstrings 3. Calves 4. Quads Warm Up - Cat/Cows x 20-30 sec - Threading the needle & thoracic rotation x 6 reps/side - Alternating Birddogs x 20 reps (10/side) - Frog pose x 20 seconds - 90/90 switches x 6-10 reps - Inchworm walkouts to shoulder taps x5 reps/side - Wall angels x 12 reps - Band pull aparts x 10 reps - Lateral Band walks x 10 each direction
B1
DB RDL
3 x 12
B2
Lat Pull Down
3 x 10
B3
Bodyweight Glute Bridge
3 x 12
C1
Bodyweight Sumo Squat
3 x 12
C2
Incline DB Chest Press
3 x 10
C3
Bodyweight Hip Thrust
3 x 10
D
Clamshells
3 x 12
E
Plank
1 x 1:00
F
Side Plank
1 x 0:30
Prep
A
Upper Body Warmup #2
Rowing machine for 3-5 minutes Warm Up - Cat/cows x 20-30 seconds - Threading the needle with foam roller x 6 reps/side - Alternating Birddogs x 20 reps - Wall Angels x 15 reps - Band Pull aparts x 10 reps
B1
Incline Push Ups
3 x 12
B2
Cable Face Pull
3 x 12
C1
Incline DB Chest Press
3 x 10
C2
DB Hip Huggers
3 x 10
D1
Standing Neutral Grip DB Overhead Press
2 x 12
D2
Wide to Narrow Grip Bicep Curls
2 x 12
D3
Tricep Cable Pull Down
2 x 12
D4
Front to Lateral Raises
2 x 10
Prep
E
Stretch
Get a good stretch in to finish the day!
Michaela Bentley
Certified Personal trainer, meditation teacher and Nutrition coach specializing in coaching for women over 40, in the areas of perimenopausal and menopausal health and fitness as it pertains to strength, weight management and successful aging. I believe it's never too late to improve your health and fitness, gain strength, improve body composition and combat the challenges that come mid life!
Welcome to the beginning of your new fitness journey! With this workout you're not just purchasing a fitness program; you're investing in a new way of life, one where you feel empowered, strong, and in control.
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