HOMEUNCATEGORIZEDGym Womens UNCATEGORIZEDGym Womens Wilfredo Grahm June 14, 2017

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Surfdome’s stylish gym kit for women. ‘A new year, a new you’ seems to have been adopted as January’s tagline. For our outdoor loving Surfdome customers, starting the year with a strict detox and exercise regime probably isn’t even needed. It’s more likely a case of just continuing the already healthy lifestyle. So how about some stylish gym gear to start the new year?

We’ve stocked up on a whole host of gym kit for women to get you exercising in style as well as complete comfort. From performance enhancing base layers to loose-cut fashion tops, you can find everything you need over on our fitness section. To give you an idea of what we’ve got to offer, here’s a quick look at some of our favourite pieces of women’s gym kit. Who said gym gear couldn’t be stylish?
Would You Go to a Women-Only Gym?BY ESTHER CRAIN February 4, 2014

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At a time when even public restrooms are starting to go co-ed, the idea of a female-only gym sounds like a total throwback—a holdover from the Jane Fonda aerobics and legwarmers days. But proponents say there are advantages to breaking a sweat in a single-sex workout space. For starters, they're more likely to offer the gear and activities women prefer. A new report from the International Health, Racquet & Sportsclub Association found that though gym membership is almost evenly split between the sexes, each gravitates toward different things: women are significantly more likely to go for group classes, Pilates, stretching and yoga; dudes are more inclined to hit gym machines, handle free weights, and play sports. (Which is crazy, on a side note: Find out why you should TOTALLY grab those weights and get friendly with the weight machine in this essay, The Beauty of Lifting Heavy Weights).

Another single-sex gym benefit is the opportunity to network and mix with women—the same way men have always made connections on the golf course and ball court. Leanne Shear, cofounder of Uplift Studios, a New York City-based gym for women, hosts super popular "workout and wine" events and happy hours after classes, giving members an opportunity to bond on a professional or personal level. "It levels the playing field and creates a sense of community," says Shear. The other thing is, a gym without dudes means less gymtimidation (which is totally a thing, unfortunately). "Many women just don't feel comfortable working out around men; they feel judged or intimidated," adds Shear. That can keep you from reaching your fitness goals. (Not to mention, it means you won't have to run into any of these guys-you-meet-at-the-gym stereotypes!).
Women & The Gym: Top 10 Mistakes & Recommendations For Improvement!
Lena Boone
Lena Boone
July 27, 2014 • 6 min read
Attention ladies! I'm about to reveal common mistakes I see women make all the time in the gym. Here are 10 blunders that may look familiar and ideas to correct them. Learn more.

Attention ladies! It's time to fill you gym-going gals in on a few things. I have been a regular in gyms around the country for well over four years now, and I've seen so many errors made over and over again, and bit my tongue until it was practically bleeding.

Well, it's time to get a few things off my chest and hopefully help some of you out in the process. I'm about to reveal the most common mistakes I see women make time and time again in the gym. Take a look and see if any of
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10 Mistakes Women Make in the Gym
by TC Luoma | 08/18/17
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Tags: For Women

Here's what you need to know...
Women often end up skinny fat as a result of their workout regimen. It's a condition where they appear thin in clothes, but actually have a higher body fat percentage than they did before they started exercising.
To transform their bodies and build muscle, women need to get comfortable using heavier weights.
Most females need to cut back on the cardio, get off the BOSU ball, and find a smart workout program that keep them progressing.
Women would benefit from taking advantage of the post-workout period by fueling up with foods that will help them build muscle.
Build Curves, Avoid Skinny-Fat Syndrome
Women are often torn between what they read in Shape, what they read on some insane aerobic queen's blog, what their unqualified husband or boyfriend says, and society's conflicting expectations of what a woman should look like.

It's no wonder they can't decide between lifting weights, doing aerobics until they're thin, or practicing so much yoga that their seven angry chakras pack up their things and go to Cabo. Too often women end up blending elements of all those practices and wind up looking worse than when they began.

They sometimes develop a body that's "skinny fat," a cruel, paradoxical condition where they appear thin in clothes, but actually have a higher body fat percentage than they did before they started to exercise because they lost muscle instead of body fat.

I'm going to assume that one of the reasons women go to the gym is to look better, and looking better usually means becoming leaner or acquiring more curves.

Bodies, at least the most aesthetically pleasing ones, are a combination of convex and concave curves instead of straight lines. You're a delectable and enticing mammal, not a tree. As such, you want to build muscle to build or accentuate convex curves.

If you're already blessed with convex curves, you want to create concave curves by losing fat. You accomplish either or both by smart weight lifting. Plenty of women have accepted this wonderful reality, but I still see stuff that makes me want to wear blinders.

Here are some of the regrettable practices I see women making all the time.
GYM LEG WORKOUT FOR WOMEN
July 20, 2016

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gym leg workout for women tone tighten

Ladies – if you’re anything like my wife you’re all about shapely legs and a perfectly round booty. My beautiful bride has come to me many times in her life asking for some workout advice with these two areas. Over the years we’ve tweaked things a bit to come to what she feels to be the biggest burn for her time. Introducing an all-new gym leg workout that is sure to tone and tighten all the right things in all the right places! This one’s going to be fun!

For this workout we’ll be focusing on three of the main muscle groups in your legs – your quads, your hamstrings, and your glutes. We’ll do some of the most effective exercises to shape tight, toned muscle in these areas and help you see the gains you’ve always desired.
We’ll do 6 exercises total, broken into 2 circuits of 3 exercises each. Perform all exercises in circuit A prior to moving on to circuit B.
Alright here we go…

Circuit A

1. Barbell Squats – quads and glutes. Spread your legs slightly wider than your knees/hips for some inner thigh work as well!
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   Women's workout plan
   GYM

Strong is the new sexy! Step by step GYM workout plan for women -- build lean muscular body!
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READE BEFORE YOU START:

• before training do a warm-up to raise the temperature of the body - 20 minutes cardio.

• first two weeks, do not give the maximum and exercises just to " feel " the weight. This will avoid sore muscles!

• after first two weeks start working sets to failure in a given number of repetitions.

• when you manage to overcome the load in a given number of repetitions for two consecutive trainings you can increase weights. Increased gradually, preferably by 1kg - 2.5kg total weight. (2.5 - 5 pounds)

Do not be afraid that you will get big muscles, or become to big!

-Breaks between sets and exercises should be about a minute .

• Cardio work every time 20 min . before and 30 min after training (initially go for 15min before and after and then gradually increase the intensity and duration) .

• For days when you do one workout for the legs only do tape or the bike of cardio machines , without forcing , a walk light intensity.

• The stomach can be done every time .

• Feel free to alter and sometimes upper part of the body do 2x a week.... ( Practice 1 )

Training 1 Legs

20 minutes of cardio

1. Leg Extensions 3x15 reps.

2. Leg press 2x 15 reps. warmup, 3x15 working set.

3. The deep squat without loading first few sessions, dumbbell squat or Smith machine 3x15 reps.

4. Lying hamstring curls 2x15 warmup , 3x12 working set.

Training 2 back / chest / shoulders / arms

20 minutes of cardio

1. Dragging the lat machine in front of the head 2x12 warmup , 2x10 working set.

2. The sited cable row 1x12 warmup , 2x12 working set.

3. Bench on the machine 2x12 warmup. , 2x10 working set.

4. Lateral raises 3x12 reps

5. Triceps extensions on the cross machine 1x12 warmup , 2x10 working set.

6. Alternating dumbbell curl 1x12 warmup , 2x10 working set.

7. Hyperextension 3x15

8. Crunches 3x max

9. Raising the legs on the bench 3x max

30 minutes of cardio

Training 3 hams

20 minutes cardio

1. Adductor 3x20 reps

2. Abductors 3x20 reps

3. Lunges 3x12 reps

4. Hyperextension 3x15

5. Raise your hips 3x20 reap.

6. Chrunces 3x20 reps

7. Side chrunches 2x20

8. Straight leg raise 3x max

30 minutes of cardio

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Women's Gym Ab Workout! Chelsey Novak
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Ab Workout in the Gym with Female Fitness Model Chelsey Novak. Chelsey is showing you some of here favorite ab exercises in the gym. She's doing decline sit-ups, decline hip raises, decline hip raises with a twist, and rotating plank push-ups. These are some of the best abdominal exercises to get tight firm abs and a strong core.

Special thanks to Olympia Gym Aventura FL!
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Chelsey Novak:
https://twitter.com/chelseynovak
&& instagram: @chelseynovak
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