Go-Girl part 2
PARADOX performance
Functional Fitness, Bodybuilding, Women's Training, Functional TrainingTransform Your Body with the Go-Girl 12-Week Body Transformation Program
Are you ready to sculpt your dream physique, enhance your strength, and boost your confidence? Join the Go-Girl 12-Week Body Transformation Program designed specifically for women who are determined to achieve their fitness goals and get that summer-ready body. This program combines advanced hypertrophy techniques, functional strength training, high-intensity interval training (HIIT), and focused sculpting exercises, all tailored to maximize muscle definition and overall fitness Program Highlights
- Comprehensive Approach: A balanced blend of strength training, hypertrophy, HIIT, and functional exercises to ensure well-rounded fitness.
- Legs and Glutes Focus: Targeted workouts to tone and strengthen your lower body, enhancing curves and muscle definition.
- Core and Abs Workouts: Intensive core exercises to build a strong, defined midsection.
- Upper Body Circuits: Sculpt your arms, shoulders, and back with carefully structured routines.
- Dynamic and Progressive: Each week builds on the previous one, increasing in intensity and complexity to keep you challenged and engaged.
A
dynamic warm up
3 x 5
B
Back Squat
3 x 8
C
Deadlift
3 x 8
D
Leg Press
3 x 10
E
DB Lunges
3 x 10
F
Foam Roll
1 x 1:30
Prep
A
Dynamic Warm-Up
2 rounds of 10 air squats, 10 arm circles (each direction), 10 leg swings (each leg)
B
Sprint
10 x 0:30
C1
Plank
3 x 0:30
C2
Russian Twist
3 x 15
C3
Bicycle Sit-Ups
3 x 20
A
Biking
1 x 20:00
B
Bench Press
3 x 8
C
DB Shoulder Press
3 x 8
D
Lat Pulldown
3 x 8
E
Bench Dips
3 x 10
A
Light Jog
1 x 5:00
B
Dynamic Stretch
3 x 1
C
Sprint
1 x 30:00
A
Cardio
1 x 10:00
Circuit of the following, repeat 3 times:
B
Push-ups: 10 reps Squats: 15 reps Dumbbell Rows: 10 reps each arm Plank: Hold for 30 seconds Jump Rope: 1 minute
Pedro Tirado
HEAD COACH OF PARADOX 10 PLUS YEARS EXPERIENCED TRAINING SOLDIERS, BODYBUILDERS AND CROSSFIT ATHLETES
Female-Focused: Workouts designed specifically for women’s bodies and fitness goals. Expert Guidance: Program inspired by professional bodybuilding and fitness techniques. Proven Results: A comprehensive approach to achieving a fit, toned, and confident ph
Get Go-Girl part 2
