Women’s Muscle & Strength: Get Lean, Strong, and Confident

Price: $29.95 - $23.37
(as of Nov 20, 2024 07:11:29 UTC – Details)

Strength training can be intimidating. From what equipment to use to how much to lift, you are often left wondering where to start. And the constant barrage of the latest fitness trends and hacks can leave you deceived and confused. But starting a fitness journey doesn’t have to be daunting. Women’s Muscle & Strength: Get Lean, Strong, and Confident will help you cut through the noise and show the way to a stronger you.

Betina Gozo Shimonek has over a decade of experience training thousands of women from all walks of life. She has been a Nike Global Trainer since 2013 and was a featured trainer on the Apple Fitness+ team. Her science-based approach to strength training offers you realistic guidance on how to assess, plan, and execute effective strength-focused workouts.

Women’s Muscle & Strength is packed with 80 exercises that cover every area of the body. Exercises are broken down by movement type to help you better understand how and why to put them together, as well as what types of movements are associated with major muscles of the body. Full-color photos provide clear instruction for each exercise. And because each body is different, you’ll find modifications, progressions, variations, safety reminders, and tips to help choose what works best for you.

You will also have access to 12-week programs, with a total of 18 workouts, that you can immediately put into action. The programs each have a different focus: Gain strength Build sculpted muscle Get lean Improve muscle endurance Women’s Muscle & Strength is a must-have workout companion to help you reach your fitness goals and reap the benefits of strength training through every phase of life. From one woman to another, Betina will empower you to build confidence in the weight room and in daily life too!

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

From the Publisher

Effective strength-focused workouts for women

Over 80 exercises and 18 workouts for any strength training goal

Strength training can be intimidating, but starting a fitness journey doesn’t have to be. Women’s Muscle & Strength: Get Lean, Strong, and Confident will help you cut through the noise and show the way to a stronger you. Expert trainer Betina Gozo Shimonek—a Nike Global Trainer, member of the Women’s Health advisory board, and contributor to the Nike Well Collective—provides 80 exercises that cover every area of the body.

These exercises feature full-color photos and detailed instructions. Plus, get access to 12-week programs organized by goal: gaining strength, building sculpted muscle, getting lean, or improving muscle endurance. Each of the 18 workouts in these programs includes an accompanying warm-up.

KETTLEBELL RACK POSITION

Things to Keep in Mind

• Keep your wrists straight, not bent forward or back.

• This is an advanced position.

• As the weight gets heavier, the back of your wrist will take some adjustment. It

may be tender at first, but it may become less sore over time as you lift more frequently.

• Be mindful of wearable devices, watches,or jewelry, as the kettlebells can damage them

ACTIVE HANG

1. Stand on a sturdy bench or plyo box, if needed, so that you can grab onto the pull-up bar.

2. Place your hands shoulder distance apart or slightly wider, and use an overhand closed grip on the bar.

3. Keeping your arms straight, pull your shoulder blades down and pull your rib cage in so that you can feel your core engage.

4. Hold for the desired amount of time.

Things to Keep in Mind

• Make sure your hands are wrapped all the way around the bar.

• Keep your whole body engaged when hanging.

WALL SIT

1. With your back against a sturdy wall and your feet about hip-width apart, walk your feet out in front of you as you slide your back down the wall, bending your knees so that your thighs are parallel to the ground or your hips are a little lower than your knees.

2. You can rest your hands gently on your thighs or hold them straight out in front of you for an added challenge.

3. Hold for the desired amount of time.

Things to Keep in Mind

• Keep your shoulders against the wall the whole time.

• Do not allow your heels or toes to come off the ground.

Publisher ‏ : ‎ Human Kinetics; First Edition (January 12, 2024)
Language ‏ : ‎ English
Paperback ‏ : ‎ 256 pages
ISBN-10 ‏ : ‎ 1718217684
ISBN-13 ‏ : ‎ 978-1718217683
Item Weight ‏ : ‎ 1.36 pounds
Dimensions ‏ : ‎ 6.93 x 0.39 x 9.92 inches