women workout

Team Nutrition Train Approved Workouts

Here is the approved list of workouts created and approved by Team Nutrition Train’s Dustin and Christina.

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CardioandWeights.com is the official blog for Team Nutrition Train 

Beginner

Full Body Workouts: https://cardioandweights.com/2017/01/03/full-body-workouts/ 
Do it at Home Workout: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

Intermediate:

Workout for Women to Add Muscle:  https://cardioandweights.com/2017/02/17/workout-for-women-to-add-muscle/ 
3 Day Workout Split: https://cardioandweights.com/2016/09/16/3-day-workout/
5 Day Workout Split: https://cardioandweights.com/2016/09/06/sample-workout/

Advanced:

Domination Workout Plan: https://cardioandweights.com/2016/07/26/domination-workout-plan/

Thank you for reading, you now qualify for free shipping on all 1st Phorm products, just go to 1stphorm.com/nutritiontrain to activate free shipping on all orders, forever!

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Thank you,
Dustin Holston

Personal Trainer/Sports Nutritionist

Workout for Women to Add Muscle

Are you a woman looking to add muscle? This workout is for you!

This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once.  By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain 

Day #1: Chest

Dumbbell Flat Bench Press

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Sets: 5 Reps: 8-12 Increase weight if possible

 

 

 

Bosu Pushups

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Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

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Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

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Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

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Sets: 3 Reps: 8-12

Seated Cable Rows

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Sets: 3 Reps: 8-12

Lower Back Extensions

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Sets: 3 Reps: 10

21’s

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Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

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Sets: 3 Reps: 8-10

Frontal Raises

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Sets: 3 Reps: 8-10

Shoulder Press

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Sets: 3 Reps 8-12

Rear Delt Rows

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Sets: 3 Reps: 10 

Rope Triceps Extension

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Sets: 5 Reps: 10-12

Dips (Bench Dips, Regular Dips, or Assisted Dips)

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Sets: 3 Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

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Sets: 3 Reps: 10-12

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Sets: 3 Reps: 30 Seconds

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Sets: 3 Reps: 10 Steps Forward and Back

Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because t is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping:  https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain 

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Christina H. co-owner of CardioandWeights.com

 

Like the workout? Share with friends!

 

Thanks for reading,

 

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

Do it at home workout- Updated!

Do it at home workout:

Can you really gain muscle and lose fat without going to the gym?-YES! YES! YES!

90% of getting the body you want is nutrition. This means eating within your diet.

10% is the gym/working out

Dustin & Christina’s Do it at Home Workout:

We separate body parts into three different workouts so that you don’t workout every body part each day. Each workout should take no more than 20 minutes. If you cannot do a complete workout, that’s okay, work yourself up to it.You should still do cardio at least 3-5 days a week, even on workout days. If you have questions ask!

Day 1: Legs

I suggest Christina and Dustin’s famous Booty Workout:

3 sets of walking lunges (10 steps)

superset*

3 sets of wall sits (30 seconds)

superset*

3 sets of body weight or sumo squats (10 squats)

*Superset means without rest go to the next exercise. So you would do 1 set of Walking Lunges, do 1 set of Wall Sits, do 1 set of Squats. Take a minute break and repeat for 3 times.

Finish the workout with 3 sets of burpees (Try to do 10 burpees).

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Day 2: Chest/Triceps/Shoulders

3 sets of push ups/girl pushups/etc. (girl pushups are where you are on your knees doing a pushup, closer knees are to your chest the easier)

3 sets of chair dips (closer you keep your legs to the chair, the easier it is) 10 reps

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3 sets of close grip/diamond pushups (keep hands close together) 10 reps

3 sets of wide grip pushups (hands wide apart) 10 reps

3 sets of lateral raises with weight (this can be real weights, or something that weighs a few pounds, you can do it one arm at a time if you only have one weight).  10 reps

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Finish the workout with 3 sets of 10 burpees

Day 3: Back/Biceps

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Twists (hold something out in front of you, and twist slowly from left to right for 30 seconds) 3 sets

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Reverse Snow Angels: How to: Position yourself facedown on the ground with arms at your sides and palms facing down. Peel your shoulders and hands a few inches off the ground by pinching your scapula together and engaging your lats and rhomboids in your mid-back (a). Keeping your head facing down, in a slow, controlled motion, bring your arms up past your shoulders and up to your ears until your thumbs meet directly above your head (b). Then, bring your arms back to the starting position. The key here is keeping the arms straight and elbows locked through the entire movement to engage your lats and shoulders (c). Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.
Beginner modification: Move the arms only halfway so that they are even with your shoulders and then return to the original starting position.

 

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Bridges (lay down flat on back, have knees bent pivot waist to sky 10 times) 3 sets

 

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Dolphin Kicks: How to: Position yourself face down on a bench so that the crease of your hip is at the end of the bench. Your feet should be resting on the ground with your hands firmly engaged on the underside of the bench for support (a). Straighten out your legs while raising them up while engaging your abdominals, glutes, hips and spinal erectors in your low back. Your toes should be pointed away from your body and above your head at the top of the movement (b). Hold this static position for 5 seconds by firmly engaging nearly every muscle in your body, before dropping the feet slightly below the bench and contracting again for 4 additional reps (c). Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.
Beginner modification: Move the hips slightly further up the bench so the trunk is better supported.

5 sets of towel curls (Wrap towel around foot and with both hands try to pull your leg up while your leg is forcing you to try harder, this should tighten the biceps) 10 reps

Image result for towel curls

Kick butt and take names!

After you workout you should eat a lean protein and simple carb shake that will help your muscles grow and recover. I suggest the post workout stack from 1st Phorm. You can purchase and read more about it here and receive free shipping: https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain

Dustin/Christina Holston

Personal Trainer/Sports Nutritionist

teamnutritiontrain.com

cardioandweights.com

Butt and Leg Workout for Women

Get the butt and legs you want, in just 15 minutes!

HOW TO ACHIEVE THE PERFECT BUTT!

Gluteus_maximus_3D

How to achieve the perfect butt!

I’m sure almost everyone has watched Miley Cyrus twerk, or Nicki Minaj’s Anaconda video. Maybe you have seen the video for “Motherload” from Mastodon (a personal favorite)? Asses are in more than ever, but what makes up this wonderful muscle, and how do we perfect it?

What is in your butt?

Your butt is made up of three major muscles:

1. The Gluteus Maximus: One of the larges and strongest muscles in your body.

2. The Gluteus Minimus: A smaller muscle that sits on and near the hip.

3. The Glutueus Medius: Medium muscle found lying near the pelvis.

How do you get a nice gluteus?

What people need to understand, like other parts of your body, your glutes are muscles. They respond to weight training similar to all other muscle groups. This muscle group also likes to hold fat deposits over the muscle. If you have a flat booty, you can still make it more round by concentrating on weight training. If you have a booty that is too big, concentrate on training, cardio, and diet to help slim it down. Genetics are only part of the equation.

The Best Booty WORKout… ever

A lot of the females I trained were asking about a good butt/leg exercise to do once a week.

BOOTY WORKout Exercise Routine:

5 sets of Sumo Squats (10 reps) supersetted with 5 sets of 30 second wall sits.

Sumo-squat-with-kettlebell-jamie-watlingwall-sit_thumb

Tip: Keep your back straight and lower the kettle-bell until it is floor level. Use appropriate weight, and don’t be afraid to go a little heavy on the squats.

Race Track Lunges: Race Track Lunges are an exercise I invented a few years back for my wife. Take two weights of equal size and perform a standard lunge. But instead of walking straight ahead, you make a slight angle as if you are running around a race track. Perform 5 slow sets. Once you complete the first set, complete the second set in the opposite direction.  Try to increase the weight each week.

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Diet/Cardio: 

Diet is increasingly important if you are looking for a firm and lifted booty. Squat variations and lunges will help build muscle, but to get rid of the fat that covers the muscles you will have to work on your diet and cardio.

A combination of Bliss Go Pack (fat burner) with Level-1 Protein (meal replacement, replace unhealthy meals with a tasty shake)Level-1 Protein (meal replacement, replace unhealthy meals with a tasty shake) will help you burn fat and tone!

 

 

 

LIFT HEAVY MY FRIENDS,
DUSTIN HOLSTON
CERTIFIED PERSONAL TRAINER/NUTRITIONIST
TWITTER: @NUTRITIONTRAIN
INSTAGRAM: @NUTRITIONTRAIN247
FACEBOOK

Thank you for reading my article!

 

Intermediate 5 Day Workout Split

15-20 minutes of cardio daily.

Preferably 30 seconds of sprints followed by 4.5 minutes of jog/walk (repeat).

Day 1- Arms

Biceps:

4 sets of alternating Hammer Curls (8-12)

3 sets of preachers (machines or regular), squeeze for 3 seconds every 3rd rep (8-12)

3 sets of inclined bicep curls (slow, squeeze at top) (8-12)

Triceps:

4 sets of triceps rope extensions (8-12 reps)

3 sets of dips (8-12)

3 sets of  overhead extensions (8-12)

Day 2- Legs

5 sets of leg extensions (8-12)

5 sets of leg curls (8-12)

3 sets of squats (skip if needed) (8-12)

3 sets of leg press (8-12)

5 sets of calves (8-12)

Day 3- Back + Shoulders

4 sets of pull downs (8-12)

3 sets of close grip pull downs (8-12)

3 sets of lawn mowers or bent over barbell rows (8-12)

3 sets of seated cable rows or 3 sets of t bar row (8-12)

3 sets of shoulder press (8-12)

3 sets of lateral raises (8-12)

3 sets of frontal raises or 3 sets of steering wheels (8-12)

3 sets of rear delts (8-12)

Day 4 Bench

5 sets of flat bench: 15, 12, 10, 8, 6 (increasing weight each set)

3 sets of inclined bench (8-12)

3 sets of flies variety

Day 5- Pump Day*

5 sets of shrugs (20 reps)

5 sets of close grip bench (20 reps)

5 sets of pull downs (20 reps)

5 sets of leg extensions (20 reps)