Female Bench Press Workout

You are not a body, you are a soul with a body.

It's not about what you look like, it's about making the best use of your body while you are here. Break FREE from the body chains and develop your physical being to be the best vessel to (positively) impact the world.

PBC5X7® was created for the busy woman who wants to create her best body with limited time. Strength, conditioning and Pilates are the staples in each PBC5X7® training session.

Here’s a great workout you can do at the gym (be sure to get a spotter if you can’t control the weight of the bar on bench press) or in your garage gym. **Always, always check with your doctor before trying this or any exercise program** This is my workout I am inviting you to watch, what’s good for me may not necessarily be good for you!**





Warm Up:

SMR (self myofascial release) on legs and upper back

1/2 lifting kneeling breathing with hip and shoulder girdle lock

Heel sit kneeling thoracic spine rotation with opposite arm extended

Standing single leg ankle stretch

Wall “Y” slide

Upper extremity Egyptian
Wrist circles

Lift:

Close grip bench press 3 sets of 3 reps, today’s working weight was 100 pounds

Conditioning:

10 minutes, as many rounds as possible

5 each side, single arm rows (53lb kettlebell)

5 push-ups

5 chin-ups (assisted)



Pilates:

Criss Cross

Mermaid

Side Kick

Side Bend

Twist

Saw

Spine Twist

Did you like this workout? Share with your friends, tweet with the birds and join the conversation http://pilatesbarbellclub.com/freedom-friday-womens-bench-press-workout/ at by commenting on our blog!

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A Simple But Effective Plan To Lose Fat After 30, 40, 50 ,60
Some people find it nerve-wracking to start an exercise routine. They may not know where to start, or may lack the motivation to actually begin. The best way to get started is to have fun with it. The following tips may help you begin.


Turn on your favorite music while you are exercising. Your body will not be able to resist the rhythm of the music. This is a unique way to get motivated to exercise, because you can have fun picking out your music for a workout. You can make your workout more rewarding and fun if you pick music that will make you feel like you are dancing. Doing this dance will be so much fun that you will completely forget about feeling tired. Music is an excellent way to increase your workout time without even realizing you are exercising.


Ask family and friends if they are interested in working out with you. You can challenge and inspire each other, as well as enjoy having an exercise partner. The time passes much faster when you work out with a friend and engage in casual conversation. You will forget that you are exercising which will make your routine more enjoyable.


A popular way to exercise is to use a workout video game. This is another way to take take your mind off of the fatigue and discomfort that you may feel during a workout. By concentrating on the game, you will not notice that your body is actually getting a workout. It will not be a problem to keep going, since you will not feel fatigued.


If you get comfortable, fun and attractive workout clothes, you will be even more motivated to exercise. Though you might consider exercise clothes to be less attractive than other types of garments, lots of choices are now on the market. You might be amazed at the wide variety of designs that are available. If you choose workout clothes that look cute on you, you may be motivated to go to the gym just to wear them.


Do not do the same thing every day, mix up your routine. Boredom is one of the top reasons that people abandon their exercise routines and quit their fitness regimens entirely. In order to stay motivated, change your routine on a regular basis. Have multiple music options or learn a completely new routine. Always keep an eye out for a new and interesting workout to add to your exercise routine.


Rewarding yourself is one of the best ways to keep your fitness plan exciting. You can give yourself little rewards along the way instead of waiting until you have achieved your overall long-term goal. Be smart about your choice of rewards. Treating yourself to the small things you enjoy is a good idea. When choosing a reward, you should ensure it is one that has value to you and simple to get. If you stay motivated, you will accomplish more.


Exercising does not have to be a drag. Look for ways to make your exercise routine so much fun that you look forward to doing it. The information you've read will help make exercising less tedious and more enjoyable for you.



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