Get Strong for Women: Lift Heavy - Train Hard - See Results

Get Strong for Women: Lift Heavy - Train Hard - See Results

by Alex Silver-Fagan

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Overview

A streamlined exercise program uniting diet advice and step-by-step exercises for women who want to train hard and lift heavy to look and feel strong.

Women who lift know that training with weights is the best way to firm your glutes, tone your abs, and sculpt a powerful, healthy body. Forget the waif-like model: girls with muscle prove that strong is beautiful, so it's time to brave the pain for the gain to get the body you want. This fitness manifesto provides clear, step-by-step exercise instruction as well as easy-to-follow workout programs so you can enter the weight room with confidence and become your strongest self. Using strength-training, cardio, and weight-lifting exercises, Get Strong for Women gives you the tools you need to build muscle, burn fat, and get a strong, fit body.

Product Details

ISBN-13: 9781465464897
Publisher: DK
Publication date: 12/12/2017
Pages: 192
Sales rank: 738,264
Product dimensions: 7.50(w) x 9.10(h) x 0.70(d)

About the Author

Alex Silver-Fagan is an ACE-certified personal trainer as well as a Certified Functional Strength Coach (CFSC) who knows how to get results. She focuses on building strength and full-body functionality with training programs that include powerlifting, Olympic lifting, CrossFit, running, rowing, spinning, and yoga. With her passion for fitness and unique personal style, she has developed a strong social media following and inspired women all over the world to become their strongest selves. As a Nike Trainer, her hardcore workouts have reached hundreds of thousands of viewers. Alex works regularly with publications like Shape, Self, and Women's Health as a content contributor and model, and she was named as a top-five finalist in the 2016 Women's Health magazine Next Fitness Star search.

Table of Contents

Introduction 6

The Basics

Why get strong? 10

Building strength 12

Nutrition for your body 14

Nutrition when training 16

Equipment 18

Getting started 20

Following a program 22

Following a workout 24

Warm up 26

Cool down 28

The Exercises

Core

Bicycle crunch 32

Dumbbell toe touch 34

V-up 36

Butterfly sit-up 38

Single-arm kettlebell sit-up 40

Kneeling ring rollout 42

Forearm plank leg march 44

High plank shoulder tap 46

Kettlebell plank drag 48

Side plank hip drop 50

Side plank warm hug 52

Medicine ball Russian twis 54

Fast mountain climber 56

Slow cross mountain climber 58

Kettlebell farmer's walk 60

Upper Body

Staggered stance single-arm row 62

Dumbbell renegade row 64

Barbell bent-over row 66

Dumbbell upright row 68

Ring row 69

Barbell bench press 70

Single-arm half-kneeling kettlebell press 72

Standing dumbbell shoulder press 74

Lying dumbbell chest fly 76

Barbell overhead press 78

Pull-up 80

Chin-up 81

Push-up 82

T push-up 84

Triceps dip 86

Standing dual-dumbbell biceps curl 88

Lower Body

Barbell front squat 90

Barbell back squat 92

Dumbbell sumo squat 94

Kettlebell goblet squat 96

Rear-foot-elevated split squat 98

Barbell good morning 100

Barbell glute bridge 102

Dumbbell walking lunge 104

Dumbbell reverse lunge 106

Dumbbell lateral lunge 108

Dumbbell step-up 110

Conventional barbell deadlift 112

Dumbbell Romanian deadlift 114

Kettlebell single-leg deadlift 116

Power

Burpee 118

Plyo push-up 120

Box jump 122

Jump lunge 124

Dual-kettlebell push press 126

Jump squat 128

Barbell push press 130

Single-arm dumbbell snatch 132

Single-arm kettlebell clean 134

Barbell clean 136

Russian kettlebell swing 138

Kettlebell windmill 140

Wall ball 142

Standing overhead medicine ball slam 144

Dumbbell thruster 146

Barbell thruster 148

The Programs

Level 1

Weeks 1-4 152

Weeks 5-8 156

Weeks 9-12 160

Level 2

Weeks 1-4 164

Weeks 5-8 168

Weeks 9-12 172

Level 3

Weeks 1-4 176

Weeks 5-8 180

Weeks 9-12 184

Index 188

Acknowledgements 192

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Get Strong for Women: Lift Heavy - Train Hard - See Results 5 out of 5 based on 0 ratings. 1 reviews.
rkfall More than 1 year ago
This is a great reference book for targeting those areas that you want to work on and keep working on. It involves your core, upper and lower body, and building strength. It includes workout programs to take the stress off and get you started. I really enjoyed that each step is laid out really well and I could read and follow along with everything that was said. So pick up the book, gather your equipment, read up on the nutrition part, and get started on a stronger you. I received a copy of this book in exchange for my honest review.