Female Bench Press Workout
You are not a body, you are a soul with a body.
It's not about what you look like, it's about making the best use of your body while you are here. Break FREE from the body chains and develop your physical being to be the best vessel to (positively) impact the world.
PBC5X7® was created for the busy woman who wants to create her best body with limited time. Strength, conditioning and Pilates are the staples in each PBC5X7® training session.
Here’s a great workout you can do at the gym (be sure to get a spotter if you can’t control the weight of the bar on bench press) or in your garage gym. **Always, always check with your doctor before trying this or any exercise program** This is my workout I am inviting you to watch, what’s good for me may not necessarily be good for you!**
Warm Up:
SMR (self myofascial release) on legs and upper back
1/2 lifting kneeling breathing with hip and shoulder girdle lock
Heel sit kneeling thoracic spine rotation with opposite arm extended
Standing single leg ankle stretch
Wall “Y” slide
Upper extremity Egyptian
Wrist circles
Lift:
Close grip bench press 3 sets of 3 reps, today’s working weight was 100 pounds
Conditioning:
10 minutes, as many rounds as possible
5 each side, single arm rows (53lb kettlebell)
5 push-ups
5 chin-ups (assisted)
Pilates:
Criss Cross
Mermaid
Side Kick
Side Bend
Twist
Saw
Spine Twist
Did you like this workout? Share with your friends, tweet with the birds and join the conversation http://pilatesbarbellclub.com/freedom-friday-womens-bench-press-workout/ at by commenting on our blog!
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A Simple But Effective Plan To Lose Fat After 30, 40, 50 ,60
Some people find it nerve-wracking to start an exercise routine. They may not know where to start, or may lack the motivation to actually begin. The best way to get started is to have fun with it. The following tips may help you begin.
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Ask family and friends if they are interested in working out with you. You can challenge and inspire each other, as well as enjoy having an exercise partner. The time passes much faster when you work out with a friend and engage in casual conversation. You will forget that you are exercising which will make your routine more enjoyable.
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Rewarding yourself is one of the best ways to keep your fitness plan exciting. You can give yourself little rewards along the way instead of waiting until you have achieved your overall long-term goal. Be smart about your choice of rewards. Treating yourself to the small things you enjoy is a good idea. When choosing a reward, you should ensure it is one that has value to you and simple to get. If you stay motivated, you will accomplish more.
Exercising does not have to be a drag. Look for ways to make your exercise routine so much fun that you look forward to doing it. The information you've read will help make exercising less tedious and more enjoyable for you.
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