Training a woman in Strength!!!

                             TRAINING A WOMAN. CROSSFIT

One of the objectives in the proyect #DesWhyFit was training a woman in strength. In my case, I have recorded my sister, designed some wods for her and i have edited the videos. Finally, I'm going to show you the results in here!
First of all, i'll introduce my sister. She is called Cristina, she's 25 years old and she exercises from Monday to Thursday on Zumba and Aerobic, but she doesn't do any strength exercise. That's why I decided to record her and, in addition, she offered herself as volunteer to do it when she just heard the idea.




I have recorded her for 4 weeks, 2 times a week. I used exercises that we did in class and some others from Internet. The result is 4 videos with 2 days in each one. Each day has 4 exercises.


FIRST WEEK
Day 1-> AMRAP in 18 min.
-Superman 20 reps
-Push ups 10 reps
-Single leg tricep dip 15 reps
-Jumping Jacks 20 reps
Day 2->Tabata 20" exercise and 10" of rest. 12 min.
-Squats with weight
-Isometric Plank
-Frozen squat
-Jumping Jacks

SECOND WEEK
Day 3->HIIT. 50" of exercise and 10" of rest. 12 minutes.

-Burpees
-Front lunges
-Single leg tricep dip
-Half cobra push up
Day 4-> HIIT. 50" exercise 10" rest. 12 minutes.
-Sumo squats
-Mountain climbers





-Sit ups
-Hip thrust

THIRD WEEK
Day 5-> Descendent ladder. 12 series starting with 12 reps.
-Back squats
-Squats with weight
-Shoulder press
-Hip thrust
DDay 6-> AMRAP in 15 min
-Knees to elbows. 18 reps.
--Superman. 20 reps
-Jumping Jacks. 20 reps
-Push ups. 10 reps

 

  

  

FOURTH WEEK
dDay 7-> Tabata. 16 min
-Sideways plank
--Crunches
-Sumo squats
--Jumping Jacks
Day 8-> Descendent ladder. 12 series starting with 12 reps.
-Squats
--Length jump
--Knees to elbows crunches
--Burpees