Truth About Workouts for Women

Metabolic workout finishers

This morning’s “tough love” post on my facebook page was this:

“If you’re drinking 4 beers every night and you’re wondering what time of day is best to work out to burn the most fat, your priorities are jacked. Mmmm, tough love. Tasty.”

Things like that drive me crazy just about as much as when women would come to me for training and be worried about “bulking up”.

There’s a couple of “tricks” up my sleeve when it comes to training women. About 90% of my 1-on-1 clients were women at my gym in Dallas, GA. I honestly enjoyed training women because let’s be honest here… women listen better than men.

Hey… they do.

That’s why I entered 5 women into Craig Ballantyne’s Transformation Contest and every single one of them either placed or won the contest. They listened.

So, listen up. I’m going to share exactly what I do with my female clients so you can do the same thing. That way, you’ll be shredded by summer… yes, summer is only a few weeks away.

You can get all the tricks and workouts to get sexy here <== Anti-bulk formula


I don’t use the leg press machine, etc. Here’s why – A leg press machine simulates a squat movement without putting strain on your back. That’s great, but…

Because the leg press machine is stable, you can lift more weight on a leg press than in a traditional squat, allowing you to build more muscle.

The Fix – Use a variety of lunges and squats… and yes, lift heavy. Because you’re not using a machine, you’re working more stabilizer muscles, giving your legs a lean, athletic look without the bulk.


I’ve had dozens of women still have the “fear” of bulking, so I would have them start out with bodyweight movements.

So instead of regular squats, you can do Bulgarian Split Squats – but do them 1-1/2 rep style. This will exhaust your muscle more burning more calories BUT with no chance of adding bulk.

Bulgarian Split Squat – 1-1/2 Rep Style

  • Stand with your feet shoulder-width apart. Hold dumbells in each hand if needed.
  • Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step.
  • Contract your glutes, brace your abs and keep your spine in a neutral position.
  • Lower your body until your front thigh is parallel to the ground.
  • Keep your upper body upright and your lower back flat.
  • Pushup yourself back up ONLY halfway, pause, and then go back down.
  • Push up to the upright position. Stay in a split-squat stance.
  • Perform all reps for one leg and then switch.
  • The extra half rep will work your muscles harder


For one thing – there are thousands of MEN in the gym begging to add muscle and they are having a tough time putting on a single pound.

So unless you’re producing a ton of testosterone and eating WELL over your maintenance calories PLUS you’re on a body-building program, you probably STILL will have a hard time gaining bulk.

But if you want a leaner, more athletic body, you need to use a variety of heavy and moderate rep ranges. So early on, I like to use a rep range of 8-12, followed by some conditioning (12-20 reps)… and then of course, a finisher.

Get all of the finishers and workouts here PLUS coaching (Less than ONE session with a trainer)

So, let’s put it all together.

Warm-up – 2X through with 30 seconds of rest between circuits:

Jumping Jacks (15)
Prisoner Squat (10)
Pushups (8) (take 2 seconds to go down and 2 to come up)
Leg Swings (15/side)

Bodyweight Exercise


1A) Goblet Lateral Lunge (8/side)
1B) DB Row (8/side)

Rest 1 minute and repeat 2 more times

Bodyweight Exercise

2A) DB Incline Chest Press (12)
2B) DB Romanian Deadlift (10)

Rest 1 minute and repeat 2 more times

Conditioning Circuit

3A) Low Box or Bench Jumps (8)
3B) Inverted Row or Strap Row (15)
3C) Close-Grip Pushups (1 rep short of failure)
3D) KB or DB Swings (20)

Rest 1 minute and repeat 2 more times

Sick 6 Metabolic Circuit Core Finisher

Note – My female clients LOVE these. You’ll combine the power of a finisher PLUS the best ab exercises to flatten your stomach and burn calories.

Do as many rounds as possible in 6 minutes, resting only when needed:

4A) Lunge Jumps (6/side)
4B) Ab Wheel or Stability Ball Rollout (6)
4C) Total Body Extensions (6)
4D) Plank to Triceps Extension (6)
4E) Spiderman Climb (6/side) 

Bodyweight Exercise

Get all the workouts and finishers here <== Anti-bulk formula

That’s how to do it,

Mikey, CTT

P.S. Tomorrow, the coaching and the Metabolic Circuit Core Finishers bonuses expire as well as the price will be going up.

Grab this system before midnight tomorrow to get sexy before summer

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