Women Strength Training

Posted Feb 01, 2010 by Nia Shanks. This entry is filed under strength training, weight loss, fat loss, and exercise demonstration.

photo by queenzbaby89 via flickr. I love this picture. ; ) photo by queenzbaby89 via flickr. I love this picture. ; )

What Did You Do This Weekend? The Girls and I Headed to the Gym for Some Training. Check Out the Video and a Great Fat Burning Exercise - Plate Pushes

We finally got the snow we were predicted to get this weekend. It was beautiful, and my crazy dog and I had a blast playing in it!

On Saturday the ladies and I headed to the gym for a great training session. If you've read this blog at least once, I'm sure you know that I believe strength training is a great way for women to build the body they want, lose fat, and gain confidence.

The other two gals in the following video have lost a combined total of 53 pounds within a three month time period. And they accomplished this goal with simple and smart nutrition (check out the article Simple Nutrition for Weight Loss and Health for more information) and a healthy dose of strength training three to four days per week.

This weekend's training session consisted of deadlifts, floor presses, pull-ups, Bulgarian split squats, and some other great exercises. Check it out:

For more information on the workouts these ladies used, then make sure you check out Fat Loss Detour.

I also want to share a great fat burning interval workout with you. Many people have heard of a Prowler and how great of a tool it is for conditioning and fat loss. Well, if your gym doesn't have one, then give this workout a try - Plate Pushes.

All you need is a towel and some weight plates. Put the weight plate(s) on a towel and push it across a gym floor. Make sure you keep your back flat and your butt down.

Before you check out the demonstration video, there are a couple ways you can use this workout.

  • For fat loss and conditioning - use a light to moderate weight and push the plate as fast as possible, and keep the rest periods between 15 and 60 seconds. Depending on how long the court is and how much weight you use, you can push down one way and rest, or push down and back and rest.

  • As a lower body exercise - you can use this exercise on a lower body strength training day, or in place of a lower body exercise. Use a heavier weight and increase the rest periods.

Here's the demonstration video:

Have you ever tried plate pushes? They're tougher than they look!

 

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Comments for This Entry

Gravatar Free Strength Training Videos 05:07PM on February 01, 2010

For a mintue there I thought that plate was going to slip off the towel and scratch the floor. It was almost like watching someone get kneed in the crotch. LOL Great videos.

Gravatar Donna 02:50AM on February 02, 2010

nice looking pullups !

Gravatar Nia Shanks 08:17AM on February 02, 2010

Donna-

Thanks!

; )

Gravatar charmed1taz 09:15AM on February 02, 2010

Those plate pushes look like something i will like for strength or as a conditioning finisher. Don't get me wrong, constant tension is a nice change of pace and is good with certain exercises but for the most part speed is king and you do a good job of exploding through the lifting phase.

Gravatar Carrie 09:58AM on February 02, 2010

Nia-
Thanks so much for posting these videos - they're very helpful! I used the outline of exercises from the first video for my workout yesterday and it was great - please keep them coming!

Gravatar Nia Shanks 10:07AM on February 02, 2010

Charmed-

Yeah, those are a great exercise and very versitle depending on your goals.


Carrie-

Keep in mind that each person in the video didn't do every exercise demonstrated, and some exercises performed weren't on camera.

I was performing an upper strength day (speed bench, floor press, pull-ups, scarecrows, overhead presses), and the other two gals were doing total body workouts.

I'm glad you liked the videos, and I'll definitely record some more.

Thanks again!!!

Gravatar Jack 12:24PM on February 02, 2010

Great video! Very inspiring! Love the plate pushes. The Prowler is one my favorite training tools, but I know it's not very practical for everyone to have. So the plate pushes are a great alternative. Here are some other Prowler alternatives:

1. Weights on those stupid stepboards. Put the stepboards on a yoga mat and push!
2. Weights on those plyometric steps. Again, the same method.
3. A car! My favorite machine to train with!

Have fun!

Gravatar Nia Shanks 02:42PM on February 02, 2010

Jack-

I've done a car push before. It's especially fun when snow is involved. Ha!

I'll have to try the stepboard one; that sounds good. Thanks for the ideas!

Gravatar Lisa 05:07PM on February 02, 2010

I'm gonna try plate pushes tomorrow. It looks like a good one. what are scarecrows?
I'm kinda in a rut and need different exercises. Thanks!

regards

Gravatar Nia Shanks 05:22PM on February 02, 2010

Lisa-

You can see Scarecrows in the first video. It's the 5th exercise.

Those are great for the posterior deltoids and upper back. I've also seen people perform these with cables.

Hope that helps and let me know if you need anything else.

Gravatar comprar r4 04:56AM on February 06, 2010

wow what an idea mem!!I will sure play this dish game and just decrease my weight!!and yes nice video.Good job.

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