Badass Fat loss for Women

If I could have the attention of the ladies for a few minutes.


If you wanna get serious about getting lean, it’s time to get off the treadmill and pick up a barbell.

We’re coming up on the 20th anniversary of gigantic ball of awesome that is Terminator 2: Judgement Day, this might feel like a completely random thing to bring it up but trust me I’m going somewhere with this….

Well twenty years ago, when people weren’t able to pirate movies online, people walked into those theaters and completely FREAKED out when they saw the transformation that the actress playing Sarah Conner had made.  The first time you see Linda Hamilton’s character, she’s busting out chin ups in her bedroom at the mental hospital, getting prepared to battle the inevitable return of Arnie.  People hadn’t seen a woman on screen with that degree of leanness and muscle, and they all wanted to know what they could do to look like that.

Kinda like how every dude suddenly becomes obsessed with ab training after a Ryan Reynolds movie opens.

Now while you probably won’t have to worry about an angry Austrian trying to hunt you down, I’m sure a lot of you wouldn’t mind transforming your body in a way that makes people’s mouths drop.  And to do that, you’re gonna need the right exercise choices, and a solid plan to get to ass kicking status.

I screwed up…

A few months ago, i published an article that was focused on telling women that it was ok to lift weights, that they wouldn’t get all bulky from using free weights and compound movements.  Somehow when I layed out the program at the end of the article though, I really missed the mark as far as giving a program that followed that sentiment.

I don’t know if I was afraid that the BIG lifts would scare women away, or that they wouldn’t be willing to try the routine if they saw words like dead lift, push press and snatch in the workout, but it was my bad.  I just wasn’t giving them enough credit.  I’ve spent the last few months personal training eight hours a day, six days a week, with mostly female clients, and as long as they aren’t 60 years old or have issues with back,knee,shoulder,etc, then I have them using compound, explosive movements.

You want real results, you bust your ass on the money exercises, and watch the rest of the gym goers waste their time doing the same circuit of isolation exercises three times a week, month after month, without ever looking any different.

Train Like a Bad Ass: The Program

You’ll be doing a minimum of resistance work in the gym twice a week, with two additional days of high intensity sprinting on two other days. You can even repeat on the workouts if you are really serious about this transformation.  Anything else you do is only going to improve your progress.  Take a yoga or pilates class, go for a long walk, do some lower intensity cardio, the more you move, the better you’ll look.  I’ve come to think that no day should be a complete “off day”, you should get up and do something every day.

Right now though, lets just focus on what those two days in the gym will be, because, come on, you can get to the gym AT LEAST twice, if you’re able to find an excuse for not going twice, then you’re a lost cause.

Workout A


  • 1a) Front Squat – 8 reps
  • 1b) Barbell row – 8 reps
  • 1c) Barbell overhead press – 8 reps
  • Do 1 exercise after another, moving between exercises as quickly as you can, and rest for 60 seconds, then go again.  For for 5-8 rounds, depending on your conditioning level.
  • 2) Mountain Climbers – 2 minutes
  • 3a) DB curl – 8 reps
  • 3b) DB squat – 8 reps
  • 3c) DB push press – 8 reps
  • On the last repetition of the curls, hold the DBs on your shoulders and begin squats, on the last set of squats, go directly into DB push press.  Rest for 45-60 seconds, and continue for 3 rounds.
  • 4) 5 minutes of jump rope
  • Rest for only as long as it takes to reset after getting your foot caught on the rope.


Workout B


  • 1a) DB or Kettlebell Dead lift – 12 reps
  • 1b) DB or KB swing – 12 reps
  • 1c) BW squats – 12 reps
  • At the the last rep of dead lifts, transition straight into swings, then when those are done, drop the bell and go straight into bodyweight squats….. this ones a real pain in the ass. 5 rounds should be just enough to have ya cursing me.
  • This is the ONLY time I will advise using the smith machine
  • 2a)  Elevated push ups – 12 reps
  • 2b)  Bodyweight rows – 12 reps
  • 2c)  Pushup position plank – 30 seconds
  • If you can do regular style push-ups, more power to ya, otherwise, raise the bar up to a height where you can do push-ups, the higher up the bar, the easier.  Same thing for the rows, the closer to horizontal the easier.  For the planks, just hold the top position of a push up for 30 seconds, or as long as you can.
  • 3a) Jump switch lunges – 30 seconds
  • 3b) bodyweight squats – 30 seconds
  • Jump switch lunges…. these are fun, lunge down, then explode up, switching feet in mid air.  One of my clients said it looks like a funky 80’s dance move, and maybe it does, but it’s also burns the quads and gets that heart rate up like very few exercises.  And bodyweight squats, well those are just really good for giving you a nice butt.


You’ll have two workouts, an A workout, and a B workout, if you are working out twice a week, simply do each workout once, along with your additional sprint workouts.  If you want to step to the challenge of three lifting workouts, you can just alternate, so each workout is done three times in two weeks.

For example.

Week 1

  • Mon: Workout A
  • Wed: Workout B
  • Fri: Workout A

Week 2

  • Mon: Workout B
  • Wed: Workout A
  • Fri: Workout B

Rinse and Repeat.

So there we are, a workout I’d be proud to give any woman looking to completely reshape her body.  Give this a shot for six weeks, and given that you aren’t hitting up Taco Bell after getting slammed on 4 LOKO’s every weekend, I bet you see some pretty damn good results.

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3 Responses to Badass Fat loss for Women

  1. Jared says:

    Alright Ladies, Ive been getting a ton of questions via facebook and email, but I’m checking this too, so let me know if you have any questions that I can help you out with.

  2. Need to put on some muscle. Ectomorph. Lifting heavy now to failure.
    Legs hard to get big definition.
    Possably over train 35 min ployo cardio or kettlebells then specific bodyparts after
    Mon heavy legs
    Tues cardio chest/back
    Wed cardio bis/ tri’s
    Thurs cardio shoulders abs
    Fri legs
    Sat full body
    Sun rest or 60 min kettlebell
    I’m 41 4 kids full time massage business
    I’m on Fb if you want to see me. Not to many muscle pics.
    Would like to enter a figure comp in march. Thanks so much!

  3. Cledora says:

    Thanks for the workouts! Awesome blog. I am looking to tone up. I have already incorporated weights into my routine but I’m just becoming a heavy lifter and looking to switch it up! Thanks for the information you provide!

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