Lift Like a Man, Look Like a Goddess

A girl in my Exercise group has a book called Lift Like a Man, Look Like a Goddess. It has a full weight loss plan with 6 weeks of work outs and diet plans, and it gives all the medical reasoning for the information there. Very cool. We have been switching off 2 of the workouts every other time we go, which is exactly what the book suggests. I like the workouts so much I wanted to post them here so I could do them on the days we do something else at the group, like this morning when we did a Jillian Michaels circuit training routine.

Workout A
There is supposed to be a 60 second break between each set, but that takes a long time, so we shorten it to 30 seconds unless we really need the rest.

Dead Lifts
2 sets of 15
2 sets of 12
3 sets of 10
3 sets of 8

Alternating Shoulder Press and Seated Rows
2 sets of 15
2 sets of 12
3 sets of 10
3 sets of 8

The seated rows is a machine workout, so we mimic it as best we can without the machine.

Alternating Lunges and Abdominal Workouts
2 sets of 15 lunges per leg and 8 Abs
2 sets of 12 lunges per leg and 10 Abs
3 sets of 10 lunges per leg and 12 Abs
3 sets of 8 lunges per leg and 15 Abs

We usually start with harder ab workouts on this one since there are fewer reps. We like to switch it up each time. There is a specific workout the books says to do, but we don't have the equipment for it, so we modifiy it for our needs.


Workout B
There is supposed to be a 60 second break between each set, but that takes a long time, so we shorten it to 30 seconds unless we really need the rest.

Squats- I like to do them with a hammer curl
2 sets of 15
2 sets of 12
3 sets of 10
3 sets of 8

Alternating Pushups and Seated Rows
2 sets of 15
2 sets of 12
3 sets of 10
3 sets of 8

I could only do the first set of 15 as regular pushups when I started. This last time I did all of them regular up until the last 2 sets of 8. I am getting stronger!

Alternating Step-Ups and Abdominals
2 sets of 15 step ups and 8 Abs
2 sets of 12 step ups and 10 Abs
3 sets of 10 step ups and 12 Abs
3 sets of 8 step upse and 15 Abs

We usually start with harder ab workouts on this one since there are fewer reps. We like to switch it up each time. There is a specific workout the books says to do, but we don't have the equipment for it, so we modifiy it for our needs.