Fierce Women Strength Training Workout Challenge

Can you handle the Fierce Women Strength Training Workout Challenge?

Are you tough enough? Are you strong enough? Are you ready to finally take control of your health? Are you willing to commit?

Well Are You??

Welcome To The Fierce Women Strength Training Challenge!

First things first- the basics:

Let’s get started with the Fierce Women Strength Training Workout!

Fierce Women Strength Training Workout Rules

Rule 1) You must be safe at all times. Our golden law is “Do What You Can, When You Can.”

Rule 2) You must commit to this 28-Day challenge. No, you cannot drop out! I will be watching through the computer monitor. I’ll know “when you’ve been bad or good, so be good for goodness sake!” [ahem, sorry for that holiday tune… back to the rules.]

Rule 3) Have a flipping good time!

The Program

Here is your Fierce Women Strength Training Workout Challenge. It is broken down into a 28-day routine. Day 1 does not have to necessarily be a Monday. Play around with your schedule and see what works best for you.

I have included cardio in with the Fierce Women Strength Training Workout Challenge because it is an integral part of fitness. However as the challenge name implies, this is primarily a strength training routine.

I have decided not to add a nutrition part because of the massive effort that would require. You are going to have a totally different menu than another challenger. It would be impossible for me to list a menu suitable for you and for others.

That does not mean nutrition is un-important. Nutrition is half the battle. I know you already know this, but it’s worth repeating.

You should consider adding a nutrition plan to this Fierce Women Strength Training Workout Challenge for optimal results.

The Days

  1. Lower Body and Abs
  2. 30 Minutes Cardio
  3. Upper Body and 15 minutes Cardio
  4. 15 Minutes HIIT
  5. Rest
  6. Lower Body and Abs
  7. Rest
  8. Upper Body and 15 Minutes Cardio
  9. 30 Minutes Cardio
  10. Lower Body and Abs
  11. Rest
  12. 15-20 Minutes HIIT
  13. Upper Body and 15 Minutes Cardio
  14. Rest
  15. Lower Body and Abs
  16. 30 Minutes Cardio
  17. Upper Body and 15 minutes Cardio
  18. 15 Minutes HIIT
  19. Rest
  20. Lower Body and Abs
  21. Rest
  22. Upper Body and 15 Minutes Cardio
  23. 30 Minutes Cardio
  24. Lower Body and Abs
  25. Rest
  26. 15-20 Minutes HIIT
  27. Upper Body and 15 Minutes Cardio
  28. Rest

Now that you have a monthly schedule let’s take a look at some specifics for the Fierce Women Strength Training Workout Challenge!

The Cardio.

HIIT- This stands for High Intensity Interval Training. I won’t go into a lot of detail about this right now. The only thing you need to know is that it goes a little something like this:

  • 30 seconds jogging, 30 seconds sprinting
  • 30 seconds jogging, 30 seconds sprinting
  • … until you reach 15 minutes

This is a biggie. HIIT is not something to laugh at. There is a reason I only recommend you do this for 15 minutes. Jog on the jogging part, but sprint on the sprinting part.

Do what you can, when you can. Ok?

The other cardio days are traditional days. No HIIT necessary. I don’t recommend it. Your regular cardio days can be anything that gets your heart rate jumping. Use that cool jump rope I recommended!

The Fierce Women Strength Training Workout Challenge is all about getting you to workout and have a blast. So make your cardio fun!

Jump rope, hike, jog, bike, swim, dance, hit the treadmill, boxing, cardio classes, chase the dog, play kickball with your kids…

You can switch up your cardio as often as you’d like. If the thought of doing 30 minutes on a treadmill sounds as fun as spending the night naked in Alaska, then don’t do the treadmill for 30 minutes.

Do the bike for 10 minutes, then the elliptical for 10 minutes and then give me some full-court drills for 10 minutes. You are in control of your Fierce Women Strength Training Workout. Liven it up, keep things fresh and interesting.

The Strength Training.

If you have a favorite method of training then go with that. If you have no preference, then I suggest you stick with a basic method of 3 sets of 12 reps.

So on your upper body days, you need to select an exercise for your biceps, triceps, shoulders, chest and back.

On your lower body and ab days, you need to select an exercise for your quads, hams & glutes, calves and abs.

You can write all this on your free strength training log. Use the tools :)

You can choose one exercise per muscle or you can choose two. You decide what’s best for you.

Lift a weight that you can lift 8-12 times with perfect form. On the very last rep your muscles should feel fatigued, but you should still have proper form. If you can do 12 reps without any problem, then move up a weight size. If you can’t make it to 8 reps without losing form then drop down in weight size.

It’s not quantity…it’s quality :)

Your general strength training program will be something like this:

  1. Lift 1st set for one muscle group.
  2. Rest for 30 seconds.
  3. Lift 2nd set for same muscle group.
  4. Rest for 30 seconds.
  5. Lift 3rd set for same muscle group.
  6. Rest for 30 seconds.
  7. Lift 1st set for next muscle group.
  8. Rest for 30 seconds.
  9. …and so on.

So you will complete all three sets for one muscle group before moving on to the next muscle.

You will notice that all of those exercises can be done at your home or in your gym. You will also notice that they all include the use of a stability ball, free weights, and an exercise mat.

Fierce Women Strength Training Workout Recap and Roll

You have an opportunity to seize. You have been presented with a fantastic program. The Fierce Women Strength Training Workout Challenge is designed for you.

It removes all of the barriers to getting started. I provide a monthly schedule. I give the 5 tools you need to start (free fitness log, free progress chart, stability ball, free weights, and a mat). I even provide a few nutrition programs that will enhance your results.

It’s really your call now. The ball is in your court. You have the challenge. You have the tools. You have the ability to excel!

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Comments

  1. Long Haul says:

    So I’m on day 3 of the challenge and I’m wondering, is it normal to still be sore after day 1 of the lower body workout?

    Do I need eat something different or strech more? Or do i need to maybe go lighter weights? I want to use something heavy enough to do just the 3 sets of 12 reps for each exercise but I am still very sore. Sore like painful to walk up stairs etc.

    Any suggestions? Thanks,

    • Hi, Long Haul.

      First… CONGRATS on taking the challenge! It’s okay to be sore but not be in pain like an injury. The “omg, I worked out hardcore” feeling is okay but not “omg, I think I need a doctor”

      You can try decreasing weights for the next go-around and make sure your form is absolutely perfect on each rep. Also make sure you’re stretching afterwards to help drain out as much lactic acid as possible. That is part of what contributes to the “pain” after an intense workout.

  2. Motivation! says:

    Hi! I’m doing a challenge right now on a different website, but after that is over I wanted to try yours. The schedule looks amazing and definitely doable. I just had a question. I’m not sure if this will make me sound silly, but is there a place on your website where you give us specific exercises to do on each day? If not, do you have any suggestions? Thanks!

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