A female wants to workout with me: How's this core routine?

[hashman]

Great site here! I am someone who loves fitness. I get compliments quite a bit on my physique quite a bit. A friend of mine is a female, has asked to work out with me. The girl who asked me is a distraction in the gym. Every man always stares at her. I've known her for some years, so I'm not really into her like that. She wanted a workout buddy, so I am going to work out with her on Monday. I know a lot of exercises, but I'm not very good at putting together routines. Just wanted to get your opinions on the routine I was going to do with her: J

Core
3 sets Kneeling rollout with stability ball
3 sets Plank on stability ball (hold 30 seconds each set)
3 sets Bicycle Crunches (or Brazillian Crunches)
3 sets Spiderman Lunges
3 sets Get Up Sit ups (using dumbells) or V sits (using dumbell for
extra weight)
3 sets Rusian Twists (dumbell-use for extra weight if needed)

12-15 reps each. After get up sit ups I was thinking of going into mountain climbers via the stability ball. Three sets of those, on the third said set go right into the plank on the stability ball. At the end 30 seconds with hands on the floor, mountain climbers. I want to give both her and me a kick ass core workout. If you could do my routine to make it suitable for a female could you please tell me what you would do? Sets, reps etc.....Thanks for any help.

 

[gtbmed]

What's the point?

 

[Yanick]

Do a lower body workout so you can stare at her ass using "form check" as a cover (I recommend squats, and GM's/RDL's). You'll be the gym hero if she is really as hot as you say she is.

As a side bonus it will actually be a productive workout.

 

[Built]

Core workout? Hardly. I don't see squats, deads, chins, bench or cleans.

The workout you're planning looks like a whole pile of work for no net gain.

Thank God my (male) friend who taught me how to lift all those years ago taught me how to lift like a man.

 

[DiGiTaL]

Dude scratch off all that and put some weights on her. If you love fitness you know females don`t grow a dick for lifting weights but its the best way to develop a core.

All the hot chicks in my gym use weights, all the dumb fat chicks do most of the exercises you posted.

Tell this girl if she wants to workout with you she`s gotta be serious or otherwise you`ll be just wasting your time.

 

[urbanski]

nope, sorry. dump the "stability ball" crap and really train her.

google TC's push/pull routine and follow it.

its your first post so we dont know...but i hope YOU lift weights and dont do all that "functional" crap.

 

[Gazhole]

Last time i checked, girls wanted SLIM waists, not huge blocky ones. Why the emphasis on core work? If she wants to trim down shes going to have to eat right.

If shes gonna be working out with you, why not give her the same exercises? Squats, Deadlifts, Bench, and Rows aren't exclusive to people with penises, yknow.

 

[hashman]

Hey guys, I'm sorry. This stuff is for abs mainly. She knows quite a bit of free weights, but her form is not great. I'm just showing her new stuff she can do for her abs. I'm not going to do all those exercises. That's all... Later this week shes going to do squats and all that good stuff with me. Again, this is just to show her different stuff she can do for her abs. She's in great shape, but would like to learn more exercises. Most important thing I noticed is she wants more of a variety of exercises she feels limited, and plus her form is incorrect on a lot exercises. So that's all I'm doing by helping her out. Her good looks was uncessary to post. Either or thanks for the help.

 

[Built]

We know, you said "core" and that means abs.

Look at my abs.

<-

I didn't get them from doing core-work or cardio; I got them from heavy squats, deads, chins, and a careful diet.

I know it's not what you wanted to hear, but it's the truth. I hardly do any "ab" work - the only direct ab work I do is three sets of 8 weighted crunches on a bosu ball once or twice every week or two - when I remember.

Okay, I do 'em with a 70-lb dumbbell on my chest, but still.

She doesn't need a variety of exercises - she needs to learn proper form for deads, squats, cleans, and chins. Nothing will hit her core like these.

 

[hashman]

Built- Do you mind giving me some suggestions on exercises reps and sets I could do with her? I'm rewriting the workout. I'm good at form, and variety of exercises, but creating a program is my weakness. Theirs another female at my gym who is toned as hell and she is bored with her workout ab program. She does squats and deadlifts all the time on core day. She told me shes still bored with her core stuff. So would recommend me telling her to do heavy weights for "deads, squats, cleans, and chins" each week? She has great form. I am going to check with the strength and conditioning coach of my local NFL team and see what he says to your theory. I'm interested to get his take on what your saying. I trust his judgement based on all the pro bowl athletes and females that he's personally trained.I didn't even think to ask him. I've been trying to learn as much on my own. Thanks again...

 

[Built]

Have a look at the split I published - baby got back, in my blog.
Got Built? » Baby Got Back

It's what I use for my own training.

Always lift as heavy as you can - with good form of course - given the rep range.

 

[gtbmed]

One of my favorite programs is:

Day 1
Deadlift
Bench
Row

Day 2
Squat
Overhead press
Deadlift

Day 3
Deadlift
Bench
Row

All for 5 sets of 5 with 2-3 sets of accessory work each day. There's nothing like heavy compounds if you want a fun, fast, and effective workout.

Looking back at it now, I'd probably swap presses and bench press.

 

[Merkaba]

Yea I second everyone's comments. I'm really getting tired of hearing the word core, period. Its gotten to be a marketing ploy. Ab circle, ab lounge, ab fat ball sack...etc. Always some mis-directed latest key word crap. In another year you won't hear about the core.

 

[Perdido]

I train with several women. One is my daughter and the other is a world class powerbuilder. We all train the same. No OK today we're going to train like a girl. Just focusing on compound body movements with with some accessory stuff tacked on at the end.