Tag Archives: weight lifting for women

05.05.16
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Clifta’s Glutes and Calf Workout May 4, 2016- Reno Personal Fitness Trainer

Hi Everyone,

This was my workout from yesterday, May 4th…. AND… my glutes are soooooo sore today… yay! Calves and Hammies a little sore too.

I got a really good butt pump!!!

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First up was…

Standing abductor machine supersetted with Seated abductor machine

140 lbs. x 15 reps……………………………………………….35 lbs. x 15 reps

155 lbs. x 15 reps……………………………………………….50 lbs. x 15 reps

170 lbs. x 12 reps……………………………………………….65 lbs. x 12 reps

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High Step Ups

BW x 30 reps    (BW= BodyWeight)

10 lb. DB’s x 10 reps

10 lb. DB’s x 10 reps

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Barbell Glute Bridge on Bench

20 lbs. x 25 reps

30 lbs. x 20 reps

30 lbs. x 20 reps

20160504_103357

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Single Leg Deadlifts (2 sets back and forth non-stop until done)

10 lbs. x 12

10 lbs. x 10

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Single Calf Raise (3 sets back and forth non-stop until done)

BW x 20 reps

BW x 20 reps

BW x 20 reps

20160504_104701

04.28.16
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Ask Clifta #1- Pyramiding for Women- How do you Pyramid if You don’t feel Strong?

Published on Apr 26, 2016
This video is for women and women over 40 that exercise and lift weights to tone up and gain lean muscle mass.

If you’d like to join Clifta’s support group on Facebook… please go to Facebook and look up Clifta’s Corner

This video is for women who were wondering about pyramiding and if they are strong enough to add weight during their workout… and do they even need to add weight? The exercise used for this video is the flat bench press.

Please subscribe to CliftaFit on Youtube so you don’t miss any of Clifta’s videos on Health, Fitness, Nutrition, Exercise, Weight Lifting, and MUCH MORE!!!

This video is for women and women over 40 that exercise and lift weights to tone up and gain lean muscle mass.