5 simple, targeted exercises for women that actually work
After 12 years in the fitness industry helping women achieve their fitness and health goals, Adala Bolto knows a thing or five about helping us ladies get the bod of our dreams. And as she launches new female high intensity interval training, Zadi Training, with co-founder Diana Williams, Adala shares five key exercises specially for the ladies which actually get results:
Weighted barbell clean and press: This full body movement increases the heart rate whilst strengthening and toning arms, shoulders, back and core. The 'clean' is considered an advanced training move, so beginners should look up tutorials online or have a PT demonstrate correct form. For best results, commit to a minimum of 10 reps, and complete this set three times.
Barbell deadlift: Another full body movement that targets the hamstrings, core (giving toned abs) and of course tones and builds a nice firm butt. This is one of the best fat-burning exercises women can do, as deadlifts can increase lean muscles mass and metabolic rate. Over time, this helps your body become more efficient at burning calories even when you aren't working out. For best results, commit to a minimum of 12 reps and complete this set three times.
Standing chest fly: This is a great movement that targets the chest and shoulders, helping to build muscle strength and power through our upper body and can help give our breasts a slight natural lift. For best results, commit to a minimum of six-to-eight reps, and complete this set three times.
Goblet squats: This lower body movement targets quadriceps, glutes (booty), abs, shoulders, arms... again a full body movement that engages many muscles for faster results. Don't get lazy in this position. Continue increasing the weight load over time to increase strength and see results. For best results, do a minimum of 12 reps and complete this set three times.
Mountain climber and push up combo: This full body movement challenges your balance, agility and coordination whilst engaging your arms, legs, core. Benefits include cardiovascular fitness increased strength, muscle toning, flexibility and a great fat burner! For best results, commit to a minimum of 25 reps and complete this set three times.
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