beginner strength training routine for women

Confused by the overload of fitness programs and information online? Follow the exact program that took me from 155lbs of fat to 125lbs of lean muscle! Hey, I’m Allison Green! You may know me from my band Millionaires or from the TV show, Bad Girls Club. Now I want to guide YOU through your fitness journey! After living a hard partying, always on the road, musician's lifestyle with my band Millionaires, it started to take a toll on me inside and out... I constantly felt sick, had no energy, and at my heaviest I weighed 155lbs! When it got to the point where I couldn’t even button my pants, I knew I needed to transform myself... First I tried experimenting with a ton of different workout routines including Circuit Training, Bodybuilding, Yoga, and Strength Training... After bouncing around between these workouts, I decided that I needed to come up with ONE program and commit to it in order to transform my body. So I worked with my fitness team to combine what I liked from these other workouts in order to develop a unique Diet and Exercise program for myself. Now I want to give you the EXACT...


Now you can.. and you can do it from home, in weeks not years without wasting money, time and effort on traditional dancing schools. “ Highly recommended! A great way to exercise and have fun while learning pole dancing, all from the privacy of your home! ” As you know, pole dancing is one of the fastest growing sports and fitness trends in the world. It is also the most effective way to look and feel awesome. It may look difficult, but don't be intimidated. Pole dancing is amazingly easy for beginners given the right training. The problem is, I often see new students get self-conscious and frazzled in live classes. What's more, many quit due to the inconvenience of travel or a hectic lifestyle that leaves them with no time. So here's what I realized: Wouldn't it be great if there is a complete jam-packed INTENSIVE course that teaches students the basics to advanced techniques of pole dancing...from home? The good news is, over the past 5 years, through a long process of trial, error and experimentation, I have developed the most comprehensive ALL-IN-ONE course that teaches you EVERYTHING you ever need to know...


Dumbbell Domination includes 18 intense workouts that improve conditioning, boost strength, and burn body fat — all in 25 minutes or less per session. Dumbbell Domination gives you the freedom to choose when and where you want to work out so that you can enjoy adventures, moments with your family, and traveling while you work or build your business. Each workout comes with 3 levels of intensity that give you the flexibility to choose your own adventure every day. Use these workouts as a 6-week program to start your fitness journey or as finishers to ice off one of your strength training sessions. It’s your life, I created Dumbbell Domination because you deserve to choose how and when you want to work out. It’s for everyone who wants a workout program that fits their life — not a program that puts you in a box. Whether you’re just starting your fitness journey or far along the path, a mom who has to work out while the kids nap, or a traveling entrepreneur, Dumbbell Domination has workouts and intensity you’ll love. You don’t need a gym full of equipment and loud noises to get an intense workout...


Unfortunately, you see very few women banging out pull-ups, as many women have been falsely led to believe that they are not capable of performing them. Many others are not training for pull-ups in a way that is conducive to success. Most of the females you tend to see thriving at pull-ups are elite athletes in their twenties or early thirties. Not Evelyn, though. She happens to be in her late fifties, and can routinely perform a minimum of six pull-ups on a dime. At a time when most people attribute their lack of ability to aging, Evelyn is putting them to shame. Life certainly wasn’t easy for her. Forget doing pull-ups. Getting groceries, walking her dog, and performing regular daily tasks were, quite literally, a pain in the neck. So, when Evelyn and I started working together, not only did I have the challenge of helping her reach her goal—the ability to do a pull-up—but I was also on a mission to help her rebuild her body so that she could properly achieve this goal for the first time in her life. Evelyn accomplished her goal, and we did so...


Here are the books and materials that I, Aaron McCloud, have put together to help people get stronger, get in shape, and get ripped. I've written and put all of them together myself, and I am 100% confident that if you're determined to achieve your goals for your body, these materials will show you how to get there. You get killer instruction for the first 5 days of your weight training program – the critical “make or break” period that either insures a resounding success or dooms you to failure or mediocrity. See why 5 days of really good advice makes a tremendous difference. Read more... Do you want 6-pack Abs? Then don’t do another sit up until you know the secret why crunches alone will never get you ripped Abs. Learn more….


This program includes 2 tracks depending on your goal: 1) LEAN-ONLY: 6 weeks of programming for fat loss, requires a 5 days/week commitment, all 20 minutes or less. 2) STRONG + LEAN: 12 weeks of finishers programming to supplement your traditional strength training program, maintain muscle, lose fat. Delivered via PDFs for print-and-go, exercise tutorial videos for each individual workout and information on how to adjust to your fitness level – everything housed in an online membership portal you log into with a username and password. You have access forever! I'm the founder of JillFit Physiques, creator of the #Moderation365 movement, and a certified personal trainer with a BS in Exercise Science and an MS in Clinical Nutrition. Over my last 20 years in the fitness industry, I've done everything from compete in figure competitions, to run triathlons and half-marathons, to write hundreds of articles on fitness and nutrition for publications like Women’s Health, Prevention, OnFitness and others, as well as on my own site at JillFit.com, to personal train thousands of clients using the techniques included in #PhysiqueFinishers to get clients results in less time. It's possible to reach a point of diminishing returns...


Hello, My name is Sean Kelly. 20 years ago, I quickly lost over 40 pounds of fat and became lean, strong and healthier than I had ever been. I was so shocked with the simplicity and ease of my transformation that I began to research and discover exactly why the unusual methods I used worked so well. In my early 20’s in my desperate effort to get into shape I did hours of “cardio” exercise and bodybuilding at my local gym. I was always on some new diet and I often starved myself trying to get lean. Still, I got nowhere. Any small gains I did make seemed impossible to hold onto and were quickly lost. I began to wonder “why on earth is it so impossibly difficult to lose some fat and keep it off?” Upon discovering the principles in this book, my problems quickly ended for good. The underlying truth behind why we are becoming so increasingly fat and unhealthy continues to be hidden from the vast majority of us. The simple, elegant solutions delivering permanent fat loss and health are equally unknown. Yet, these proven methods will work for anyone. The Eco-Diet isn’t some...


I hope you enjoyed the above video presentation where I introduced the 5 fat loss facts about how to shed your body fat fast and reclaim a fit, youthful body. These are the same techniques that I personally used to shrink my midsection, reveal my abs, and get in the best shape of my life in my 40’s! If you want to turn back the clock, lose fat as quickly as possible and keep it off forever using basic effective workouts and nutrition guidelines, then this is the only fitness and nutrition program you will ever need. (And you won’t need endless hours of cardio or expensive supplements). It may also shock you to learn how Government Food Guides as well as many fitness professionals have been lying to you! Read on to learn more… Get Lean: Permanent Physique Transformation is the only training and nutrition program you will ever need to burn off fat and develop a lean, sculpted physique. If you’re like me I bet you’re experiencing the same frustrations I had when I first started getting serious about getting lean. It’s confusing and frustrating with all the conflicting information on how to...


Sculpted arms, popping shoulders, and bootylicious booties aren't made by working them off - they're built by the age–old art of bodybuilding. The source of my tears are a group of 40 women. Well, plus one: their coach, Kourtney Thomas. This is all her fault, really. I’m crying because I’m watching a flexathon of bursting biceps and big grins; hands sliding over rounder, higher haunches as they describe more booty developing and increasingly defined quads; gleefully celebrating new muscle striations in their shoulders. The new ripples look like 3D tiger stripes. These women are rejoicing because they feel bigger, inside and out. The crew was selected last fall to embark on a special resistance-training endeavor called The Bigness Project. Over the course of the 14-week program, they were to try to pack as much muscle as possible onto their frames during that time. Obviously I’m joking—everyone knows women don’t want to get muscular (or worse, the dreaded “bulky)! But [whispering]: What if that assumption is incorrect? What if some of us really do want to look like we lift? What if we stopped pretending otherwise, and admitted that yes, we WOULD like to...