Good routine to stay toned?

V

Virv

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Tomorrow I'm bring one of my friends who is a girl to workout with me. She is in pretty good shape, so really she just wants to stay toned. I have no idea what a good workout is to stay toned for a female. Can anyone help me? Just list 5 or 6 exercises that are good for staying toned?

My FBW that I'll be doing is -

Deadlifts 2x12
Incline bench press 3x8
Chinups 2x10
Dips 2x10
Bent over rows 2x12
Hanging leg raises 2x15

Should I just have her do what I do?
 
Virv said:
Should I just have her do what I do?
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Yes, if she's at the same "level" of lifting age as you are. Or she might require more weight, more volume, etc, etc. It all depends. What she does not need is light weight/high rep training, especially if she has some experience.
 
Alright I'll have her do my routine then, thanks.

I don't know if she's really worked out before, I'm a guy and I can lift way more than her but I'll try and push her to the limit.
 
Virv said:
Alright I'll have her do my routine then, thanks.

I don't know if she's really worked out before, I'm a guy and I can lift way more than her but I'll try and push her to the limit.
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Don't have her lift to failure each set, I have to disagree with Pib here though. IF this is her first lifting session then Keep the weights fairly low with reps in the 10-15range. Mainly practice with her form. Starting her out heavy and low reps right away will be more likely to lead to injury and burn out.

Explain though that the high reps is for beginner experience, NOT for anything els.

And if she asks a question that you do not know how to answer, then don't answer it. Nothings worse then when someone gives unsure advise to a N00b.
 
If this is her first time lifting, then as silent said, keep the weight low and make sure she has the proper form. If she lifts, then I agree with what John said- allow her to actually do her work with what she can handle. But make sure you are still watching her to make sure that she has good form on her lifts.
 
(Silent) said:
Don't have her lift to failure each set, I have to disagree with Pib here though. IF this is her first lifting session then Keep the weights fairly low with reps in the 10-15range. Mainly practice with her form. Starting her out heavy and low reps right away will be more likely to lead to injury and burn out.
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Hence my first comment:
Yes, if she's at the same "level" of lifting age as you are
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Everything is dependent on her experience...and the OP said that she has a good base of fitness, so she may be experienced with weight training. The point of my post was to indicate that a female of the same lifting age and experience will be capable of using the same exercises at the same intensities that a male is at that same level. This doesn't necessarily mean the same weights (usually not), but don't forget that somewhere in the world, there's a little chinese girl warming up with your max:





Don't underestimate a woman's strength


Explain though that the high reps is for beginner experience, NOT for anything els.
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High reps (for me, this means 12-20 reps) can be used for many things, not just for training beginners. I don't use them too often, but they can be used.
 
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Having said that...
Virv said:
Alright I'll have her do my routine then, thanks.

I don't know if she's really worked out before, I'm a guy and I can lift way more than her but I'll try and push her to the limit.
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If she hasn't worked out before, then what Silent wrote is absolutely correct: your focus should be on teaching her the proper techniques (assuming that you know the proper techniques) and cueing her form. If she hasn't lifted before, don't worry about weights or intensities: anything that she does will represent an overload because she's never actually lifted before.

I was under the assumption from your original post that she did actually have some weight lifting experience.
 
I guess I don't know if she has experience lifting or not. She is in pretty good shape so I assume she's worked out before, but then again I know some of the hottest girls have never worked out.

No she didn't ask to come, we were talking and she said she wanted to join a gym but nobody will workout with her. So I told her she could use one of my guest passes and come with me. SCORE haha
 
Make sure you do your most impressive stuff around her the first day.:cool:

Also, she may look in shape, but be weak as hell. Sometimes, the only reason you see any "tone" is b/c they don't have much fat covering it up. Talk to her about her previous experience, doing your best "concerned mentor" routine.
 
Virv said:
I guess I don't know if she has experience lifting or not. She is in pretty good shape so I assume she's worked out before, but then again I know some of the hottest girls have never worked out.

No she didn't ask to come, we were talking and she said she wanted to join a gym but nobody will workout with her. So I told her she could use one of my guest passes and come with me. SCORE haha
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Not really sure on what technique you should have her use, though the whole proper form deal certainly makes perfect sense.

One piece of advice that I can offer you, is to NOT eat anything that may give you gas. I'm sure the last thing you want is to be pushing out that last rep and you bust ass right in front of her.
 
It went really well. I went through each exercise and which muscles it works and had her practice with really low weight first then added a good amount of weight. She had good form on everything but was kinda weak, I'll change that though. Her only experience weight lifting was a class she took so I didn't push her too hard. And no I wasn't nervous lol, we've been friends for a couple months.
 
Gooooaaaallllll!!!
 
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