These workouts are GREAT for women. Women train just as hard (if not harder!) than men and can use the exact same training protocols.
And don't worry about looking masculine from these workouts...most women simply DO NOT have the hormonal capability to develop big, thick, manly muscles...it's just not going to happen.
The harder you crank on these workouts, the better you're going to LOOK and the STRONGER you're going to be.
There are definite similarities, however the differences are the KEY...
You will be performing a variety of exercises in a circuit fashion, without any rest in between them. You'll be doing unique, functional exercises and challenges to target a variety of movement patterns and conditioning goals. You WON'T be on the clock, trying to beat a certain time, however. This is training, not competition. Each workout takes as long as it takes to do.
Honestly, it's going to be a battle even just to FINISH some of these workouts at all, much less try and think about doing them as fast as you can!
If you're a CrossFit athlete, you are going to LOVE these workouts...they'll help you perform your WODs faster and prepare you for the competitive aspects of CrossFit.
Your muscles don't know how old they are, however they DO know how effective your workouts are at burning fat and stimulating growth and strength.
While recovery is a consideration as you get older, as long as you listen to your body, you can do ANY of these workouts without any problems.
The primary things you need to be aware of are any physical limitations you have in terms of past injuries or health issues, just like anybody else of ANY age.
I'll tell you straight up...these workouts were NOT designed with beginners in mind. These are intermediate to advanced-level workouts. That being said, some of them CAN be used safely by beginners by adjusting resistance levels appropriately.
Overall, though, there are a number of workouts (and exercises) that I would definitely NOT recommend beginners perform. It takes time to develop the underlying physiological structures (i.e. connective tissue, core strength, nervous system efficiency) necessary to perform these workouts without injury.
Not at all!
The focus of these workouts is on free weight exercises and workouts...most can be done with just barbells, dumbbells, kettlebells, a power rack, and a bench. No machines needed...unless you count your car as an exercise machine...
My goal is give you as many practical and effective options as possible to help you get the most out of your training.
And while I did include a few workouts that require special equipment, the VAST majority just use common pieces of equipment found in any gym.
You can very easily substitute them DIRECTLY into your regular training, whenever you feel like it. You can even use a few of these circuits as "finishers," to be done after your regular workout to boost fat-loss and conditioning.
I've also included a very effective training and eating schedule that you can follow to use these workouts as a program, 2 days on, 1 day off.
Weight training is actually VERY effective for developing cardio capacity. The key is that it has to be done in a very specific way, i.e. circuits or training with short rest periods.
That's exactly what we're doing in these workouts.
In addition, you'll get workouts that specifically develop long-duration aeorobic capacity WHILE improving your strength and endurance.
For example, that picture below is me finishing up a long-distance loaded carry walk...2 miles with a 140 lb sandbag on my back.
This kind of training develops INCREDIBLE mental toughness in addition to amazing cardio/aerobic capacity.
It also teaches you how to breathe, relax and PERFORM while under load for long periods of time...which is a skill that will turn you into a WORKHORSE in every aspect of your physical life.
That's me in most of the pictures on this page. I will never ask you to do something I haven't fully tested on myself first...this is my idea of fun..
And yeah, it is true...I am a bit "mad." In addition to this controlled insanity, I take a very scientific approach to solving "training problems", creating new movements, techniques, workouts and programs to fix what's not working for you.
I have a degree in Physical Education (covering advanced biomechanics, physiology, anatomy and kinesiology) and plenty of natural-born creativity and crazy to work with.
One of my great passions in life is helping people just like you get more out of their training...and that's exactly why I want to help YOU put these workouts into practice in your own training!