Lean & Cut for Women

Strength Training For The Modern Woman.
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576 students enrolled
Instructed by Juan Lugo Health & Fitness / Fitness
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  • Lectures 39
  • Length 1.5 hours
  • Skill Level Beginner Level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 9/2015 English

Course Description

The key to getting lean and cut requires smart training, having a plan and being consistent.

I've taken the same approach I use with my female clients and placed it in this course.

The whole purpose of this program is to make your life easier and to give you structure on how to approach your strength training. I'm going to give you a little secret:

THE QUICKER YOU REALIZE THAT STRENGTH TRAINING IS THE MOST EFFECTIVE WAY TO APPROACH FAT LOSS, THE QUICKER YOU WILL GET THE RESULTS YOU ARE AFTER.

Every exercise in this course has a purpose, there's no fluff here. You're NOT going to see me prescribe an exercise where you stand single leg as you do bicep curls on top of a Bosu.

You will not BULK UP with the exercises and the formats I will prescribe in this course.

When you lift weights, blood TEMPORARILY flows into muscles and pumps them up. You see that in a gym mirror. It makes you think that you are bigger than you actually are. It is truly psychological.

Get 5 workout programs to help you BURN FAT, GET LEAN and BOOST YOUR METABOLISM for sustainable fat loss.

  • "The Bridal Workout"
  • "The Butt Kicker"
  • "The Alpha Female"
  • "The Spartan Woman"
  • "Done in 26"

Most of the workouts laid out in this course are total body workouts. Why total body? The more muscles you use in one session, the better hormonal response you will elicit post workout. Hormones that are responsible for muscle growth and fat loss. Targeting one muscle or muscle group at a time isn't as efficient as training your whole body as a whole. You will burn more calories this way and you will make better use of your time.

Having more muscle mass on your body will accelerate your metabolic rate. Meaning you will burn more calories at rest by simply having more muscle!

Talking about time, some of these workouts in this course are no longer than 30 minutes, not including your warm ups. You don't have to train for two hours. More is not better. Quality is what we are aiming for, not quantity. If you go to the gym and you don't have a plan and you are winging it then of course you might take longer. But not when you have a system laid out for you.

You are NOT going to use machines in this course. You are going to use dumbbells, kettlebells (if you have access to them), a swiss ball and a mat.

CAN YOU LOSE FAT BY JUST EATING RIGHT? SURE YOU CAN. I'VE SEEN THIS HAPPENS TONS OF TIMES. BUT YOU ARE NOT GOING TO MOLD YOUR BODY.

You want:

  • Sexy legs
  • Firm butt
  • Thin waste
  • Lean arms

You are not going to get that from JUST running or JUST doing dance or by JUST taking a barre class. These training modalities can help, yes of course. I have nothing against this forms of training and I believe it is extremely important to participate in something that you enjoy. But tackling your fitness goals by prioritizing strength training FIRST can help you get the body you are looking for a lot quicker.

Through out the course I go over correct form, common training mistakes, different variations of exercises, proper warm ups and even how to use a kettlebell correctly.

The weight you choose should require some effort to move. You don't have to go super heavy, but don't pick up light weight either. Get comfortable with the idea that you will have to get uncomfortable picking up heavier weight to see change in your body, true change.

I am excited to share my experience and knowledge with you, enroll in my course today and start training smart.


What are the requirements?

  • A yoga mat.
  • A swiss ball.
  • Access to a gym or the use of dumbbells or kettlebells at home.

What am I going to get from this course?

  • You will learn what exercises you shouldn't be doing.
  • You will learn which exercises target your entire body.
  • You will learn new workouts, and techniques to effectively burn fat, build muscle and that will save you time.

What is the target audience?

  • This course is for women who have no clue on how to approach and plan their strength training.
  • Women who want to know what the best way to target their lower bodies.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Introduction
Welcome to the course.
Preview
00:50
Section 2: Warm Ups
Downward Dogs
Preview
00:46
Leg Swings
Preview
01:22
Cat Dog
00:39
Scorpion Reach
02:49
Crab Reach
01:13
Bonus: Wake up your hips prior to exercising.
01:31
Section 3: Lower Body Exercises
Learn how to modify your body weight squats with these 3 simple tricks.
03:38
How to get into lunges.
03:08
Side lunges for you inner thighs.
02:01
Using weight with your lunges.
02:27
The one exercise that challenges your entire body.
Preview
03:26
Sumo Squats for your inner thighs, quads and glutes.
Preview
01:55
Hip Thrusters- The exercise to shape your butt.
Preview
02:52
Bench Hop Overs
01:15
Swiss Ball Leg Curls
03:07
Single Leg Deadlifts
02:23
Section 4: Kettlebell Swings For Fat Loss and Strong Hips
Kettlebell Swings
04:54
kettlebell Drill
01:14
Section 5: Upper Body Exercises
Bench Supported Dumbbell Rows
01:01
Dumbbell Row Variations
Preview
01:25
Lat Pull Overs for your back, triceps, abs and butt.
01:14
Bench Push Ups
00:53
Shoulder Press
01:08
Section 6: Combo Exercises
Squat to Bicep Curls
00:43
Squat to Press
02:08
Straight Legged Deadlifts to Rows
00:50
Section 7: Core Exercises
Core Talk
01:13
Single Leg Side Plank for Stong Hips and Obliques
02:18
Swiss Ball Roll Outs
00:59
Swiss Ball Knee Tucks
00:51
Single Leg Rollouts
Preview
00:51
Suitcase Deadlifts
01:58
Mountain Climbers
01:00
Plank Variations
01:23
Back Extensions
01:14
Section 8: Try to stay away from these exercises.
Stop doing this tricep exercise.
02:10
Don't ruin your shoulders with this triceps exercise.
01:31
Section 9: Workout Programs
Workout Templates
30 pages

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Instructor Biography

Juan Lugo, Fitness Trainer

My name is Juan Lugo and I'm a fitness trainer and Reebok brand ambassador from Miami, Fl. I've been in the fitness industry for over 7 years. I believe fitness should be fun, purposeful, structured and challenging. I've practiced karate, breakdancing, football, volleyball, cross country running and baseball just to name a few. I've been active my entire life and engaging in so many different activities has given me tremendous insight in what it means to be fit and healthy.

Fitness though, is not my passion. That's right. People are my passion. I love to help others, to motivate, to push and to teach. There's tons of ways to get fit. But more importantly than what you do to get fit is how you do it.

Fitness is not something you do two months before summer. Fitness is a way of life. My job as a fitness trainer has been to cut corners for my clients by giving them the best, and latest developments in the health and fitness industry.

I'm also passionate about technology and design. I love to create, to learn online and to read.

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