Spring Strength Training Plan

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Spring Strength Training Plan

As the hours of day light increase, it’s time to get serious about that summer body transformation. And a serious training plan should start (and finish) with strength training. Below ChicksLift Fitness Director Luke shares a simple workout to help even the most novice of weightlifters transition into a strength phase…

WARM UP

  • Myofascial release work, starting at calves right up to thoracic
  • Overhead squat (bar only): 2 sets of 20 reps
  • Backward Walking Alternate Lunges: 2 sets of 20 reps

ROMANIAN DEADLIFTS*

  • 4 sets of 8 reps
  • Notes: Brace your core & keep legs straight, look for hips to act as a hinge

LEG PRESS*

  • 4 sets of 8 reps
  • Notes: Brace your core & ensure your knees don’t go over your toes, distribute weight mid-foot

INCLINE BENCH PRESS*

  • 3 sets of 12 reps
  • Notes: Move the bar to nipple line, do not rest on chest, before performing full elbow extension

INVERTED ROW (SMITH MACHINE)*

  • 3 sets of 12 reps
  • Notes: Pronated grip, hips linear and perform movement on heels, decline for progression

DUMBELL ARNOLD CURLS*

  • 3 sets of 12 reps
  • Notes: Tense core, rotate dumbbells through movement

*With all these exercises, it’s important to set your ideal weight under the guidance of a qualified fitness professional.

ChicksLift trainers are highly qualified fitness experts who are committed to helping women build lean muscle mass, decrease body fat and feel empowered through strength training.

To start your journey, register your interest in ChicksLift here and one of our team will be in touch shortly!