Speak EZ Strength
The WomenZ Only workout program, brought to you by Speak EZ Strength, is a comprehensive fitness program designed to help women unleash their inner athlete. The program combines elements of strength and conditioning, bodybuilding, and mobility to improve body composition and increase lean body mass while decreasing fat mass. With a focus on lower body strength and core training, this program is ideal for those who have access to a gym or free weights and are looking to take their fitness to the next level. The program offers 6 workouts per week, including 3 strength training days, 2 cardio days, 1 high-intensity interval training (HITT) day, and an off day for recovery. Whether you're a beginner or an experienced athlete, WomenZ Only will help you achieve your fitness goals and become the best version of yourself.
Features6 sessions per week
Must use App app to view and log training
Team Training
A1
Cardio of Choice
3 x 1:00
A2
Top Plank to Down Dog
3 x 5
A3
Banded Good Morning
3 x 10
B1
DB Rev Lunge
3 x 10
B2
KB SL Hip Thrust
3 x 10
B3
Side Plank Hold
3 x 0:30
C1
KB Sumo Deadlift
3 x 12
C2
Glute Bridge Walkout
3 x 6
C3
Lateral Band Walks
3 x 10
Circuit
A
Complete 3 Rounds Cardio of your choice :30 seconds (moderate to hard) DB Squat to Press 10 reps Squat Jumps 10 reps Jump Rope 50 reps
Circuit
A
Pick Cardio of your Choice- I would recommend Bike or Treadmill 5 mIn easy pace (able to hold a conversation) 1 min rest/stretch/get your mind right 6 rounds 90sec @ 70% Effort 60sec active recovery (walk/easy pedal) Rest 2min 6 rounds 90sec @ 80% effort 60sec active recovery (walk/easy pedal)
A1
Jump Rope 2 feet
3 x 50
A2
Band Pull Apart
3 x 12
A3
Alt Dead Bug
3 x 10
B1
Lat Pull Down
3 x 10
B2
DB Bench
3 x 10
B3
Front Plank
3 x 0:30
C1
DB Prone Row 45deg
3 x 12
C2
1/2 Kneeling Shoulder Press
3 x 12
C3
Straight Leg Lowers
3 x 20
Circuit
A
Completed in a pyramid fashion 10,9,8….1 Inverted Row Push up (incline push up modification) Full Sit Up
Circuit
A
Recovery Day Here are a few options 1. Take today completely off 2. 20-45min zone 1-2 cardio (able to hold a conversation the whole time) 3. 10-15k steps throughout the day
A1
Bird Dog
3 x 5
A2
ISO Split Squat
3 x 0:30
A3
Split Jump
3 x 5
A4
Cardio of Choice
3 x 0:30
B1
DB Goblet Squat
3 x 15
B2
Seated Leg Curl
3 x 15
B3
DB Hammer Curl
3 x 15
C1
DB RDL
3 x 15
C2
Peterson Step Up
3 x 15
C3
Cable Tricep Extension
3 x 15
Circuit
A
3 rounds for completion Cardio of Choice :30sec (moderate to hard) SA Suitcase Carry (35-60lbs) 20yrds KB Swing 12 reps Hip Hiker 12/12
A1
Cardio of Choice
2 x 2:00
A2
Hollow Hold
2 x 0:30
A3
Side Plank Hold
2 x 0:30
B1
Run or Row
3 x 2:00
B2
Cross Behind Lunge
3 x 12
B3
Banded Glute Bridge
3 x 20
C1
AirDyne Bike
3 x 1:00
C2
1/2 Side Plank w/ Abduction
3 x 10
C3
Hamstring Sit Up
3 x 15
Circuit
D
3 Rounds :20 sec of work/ :10 to rest L Crunches Russian Twists Heel Taps Front Plank
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WomenZ Only
WomenZ Only
WomenZ Only
