• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Click here to download the  free ebook of Alberto Juantorena’s  detailed training workouts leading up to the 1976 Montreal Olympics

SpeedEndurance.com

Success in Track & Field ... and Life

  • Home
    • About
    • Contact
  • Track & Field
    • 400 meters
    • 800m & Mile
    • 1/2 & Full Marathons
    • Long & Triple Jump
    • Hurdles
  • Training
    • Weight Training
    • Abs & Core
    • Injury Prevention
    • Shoes & Spikes
    • Masters
  • Coaching
    • Freelap Friday Five
    • Interviews
    • Sports Nutrition
    • Sport Psychology
  • Archives
  • Shop
    • My account
    • Checkout
    • Basket

Ladies, Increase Your Speed And Endurance While Sculpting Great Toned Muscles

You are here: Home / Training / Abs & Core / Ladies, Increase Your Speed And Endurance While Sculpting Great Toned Muscles
0
SHARES
FacebookTwitter

September 10, 2009 by Jimson Lee 1 Comment

Last Updated on November 12, 2012 by Jimson Lee

This article is guest blogged by Taylor Ryan from The Art Of Weight Lifting.

Ladies, Increase Your Speed And Endurance While Sculpting Great Toned Muscles!

It doesn’t matter if your goal is to increase your marathon time or to just be able to walk up the stairs without getting winded… in the long run it’s the same: you’re looking to increase your endurance.

Many people have heard the old weight training rumor:  you can’t burn fat and build muscle at the same time.

For some reason a few “gurus” have put out the word that if you want to gain muscle definition than you have to eat more and that you will inevitable gain more fat at the same time. And then of course there is the opposite side as well… if you are trying to lose fat you will lose muscle mass too.

And I don’t think either of those options sound good for any women!

But the reality is that you can gain muscle and lose fat all at the same time… you just have to have the right workout. And on top of that toned muscles aren’t the only thing you will gain, increase your endurance and your speed too.

Below are the top exercises to help you do just that. You will notice a trend, these exercises are explosive moves, or plyometrics “jumping” exercises. They treat your muscles like a rubber band (think of a sling shot), you stretch the muscles and then explode up having them return to their natural state.

See also  Asafa Powell Zoom Aerofly NIKE Spikes

Athletes and coaches use plyometrics all the time because research as proven them to help get great athletic benefits and great physical results. It’s just too bad that when most women workout in the gym they don’t use these more, they would probably be a lot more satisfied with the results.

Top Endurance And Muscle Toning Exercises For Women:

  • Squat Jumps – Lower into a standard squat with the weight on the heels and jump up as quickly and as high as possible. It’s more than ok to go beyond parallel with these, I recommend squatting all the way down until your bottom is at your heels.
  • Lunge Jumps – Start in a standard lunge (knee over the front ankle) and quickly drive upward and switch which your legs. Repeat as quickly as possible for set number of reps.
  • Explosive Push-ups – From the push-up position lower the body down (chest close to the ground) and quickly and powerfully push up to jump your hands off the ground, the goal would be to clap in the middle of each push-up!
  • Box Jumps – Just like it sounds, stand next to a bench or box with feet together and jump up and down (always keeping feet together), don’t step off of the box.
  • Horizontal Jumps – This one needs some space but the goal is to jump as far as you can and as quickly as you can.
  • Burpies – Burpies are possible one of the best body weight exercises around! Start standing and jump your feet behind you so you are in a push-up position. Complete the push-up and jump your feet back into the middle of your hands and jump straight up. Repeat the move.
See also  Plyometrics 101

All 6 of these moves should be performed as quickly as possible to get the best results for endurance, fat burning and muscle toning. If you’re new to working out, I would recommend 8-10 reps of each exercise. If you’re a seasoned pro go for 15-18 reps. Move from exercise to exercise with little or no breaks.

You can do these moves as an entire workout or just add 1-2 of them to your current strength training workout to still see great results!

About the Author

Taylor Ryan is a certified trainer and the head trainer of the all women’s workout site The Art Of Weight Lifting. On top of being a trainer, Taylor is also a figure competitor and athletic trainer! Visit the blog Lifting Revolution to get great women’s workout tips and find out about current contests and events.

Category iconAbs & Core,  Health & Wellness,  Training,  Weight Loss Tag iconspeed,  Taylor Ryan

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. Marina Kamen says

    September 15, 2009 at 11:39 am

    Just keep movin’… walk or run, it doesn’t matter as long as you never stop moving.

    Reply

Leave a Reply Cancel reply

Primary Sidebar

Recommended

https://www.youtube.com/watch?v=0xbs-aWxyLk

Shop Our Store

  • Bud Winter (9)
  • Championship Productions (6)
  • Clyde Hart (2)
  • Derek Hansen (1)
  • Electrical Muscle Stimulation (2)
  • Jim Hiserman (6)
  • Jimson Lee (4)
  • Uncategorised (0)

Articles by Category

Products

  • Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes $42.99 $39.99
  • Private Coaching - Monthly Plan $600.00 $525.00
  • Jim Hiserman-Developing-Distance-Runnersv2 Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture $34.95 $29.95
  • Feed-the-Cats-Clinic-3-Pack-701 'Feed the Cats' Clinic 3-Pack $64.99
  • Tony Holler's Feed the Cats": A Complete Sprint Training Program Tony Holler's "Feed the Cats" Complete Sprint Training Program $49.99
  • Bud Winter and Speed City presents Arthur Lydiard 509x716 Bud Winter & Arthur Lydiard MP3 [Download only] $9.99

RECENT POSTS

  • Oregon22 Coaches Club now Online
  • IFAC 2022: The Return of In-Person Conferences (with Virtual option)
  • Here is our 400m Discussion Recording… over 2 Hours Long
  • The Best Free Coaching Book – post Beijing 2022 Olympics
  • The Ultimate 400m Track Webinar for Coaches & Athletes
  • NACAC Athletics Coaching Science Series 2022
  • Top Six 400m Predictor Workouts (Number 4 is my Favourite)
  • Best 6 Podcasts for 2021 (and Beyond)
  • Why Karsten Warholm’s 45.94 400mH WR is my Highlight of 2021
  • Sprinting: 10 Research Articles for Effective Sprint Training [Part 23]

Copyright © 2023. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy Policy | Cookie Policy
Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy
Manage Cookie Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behaviour or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage vendors Read more about these purposes
View preferences
{title} {title} {title}