Strength Training for Woman

Old School New Body (The F4X protocol) by Steve and Becky Holman

This page is not official Old School New Body page. To get to the official platform CLICK HERE

It is very much true that after 40 our health tries to go down to the hospital road. Muscles disappear, fat appears! We cannot stop the aging process, but we can significantly slow it down. Why not be fit and healthy one or maybe even two decades more if we can. Many will say: “But you will eventually get old and weak anyway”. It is about the quality of life that you will have! There a people that have 50 years and they feel and look like they have 80. Laziness? Genetics? Stress? Maybe, but not necessary. Misinformation is more likely to be the case. When you think that you are old, and you cannot do anything about it, you surely won’t try. Don’t be afraid; you don’t need to spend two hours in the gym every day.

The most productive way to shape your body, no matter if your goal is to build muscle or lose fat, is the resistance training! F4X or Focus-4 Exercises is a simple and effective program, but it is not easy. It contains four basic multi-joint exercises: Squats, Incline presses, Bent-over rows and Upright rows. Personally, I think that it is a great choice because it covers all your body. It can easily be other combinations like Squats, Dips, Chin-ups and Standing press, or Front Squat, Partial Deadlift, Bench press and Bent-over rows, but it is a valid combination. Some people are not genetically suited for some exercises so different combinations can be helpful. This is basically a moderate bodybuilding method that guys before “steroid era” like Steve Reeves used to get muscular, strong and well-shaped in a natural way. For example, you choose a weight you can lift about 15 reps, and doing four sets of 10 reps each. When you can complete all four sets of 10 reps, you add the weight on the bar.

You rest 35 seconds between sets which gives you building muscle and cardio effect at the same time. Vince Gironda was famous for short rest periods between sets like that. The program requires a bit of discipline and desire to improve your physique and health. There are three different workout plans which focus on different goals. If you want to do the program at home, all you’ll need is an adjustable dumbbells or barbell, and the adjustable bench. It will save you much time than going to the gym if time is an issue.


Steve Holman has written several books and many articles on training and nutrition and was the editor for famous Iron Man magazine. Becky Holman is also a fitness writer, and her success story is popular by implementing methods of F4X programs. They created this program to reveal their secret to others of how they are looking 15 years younger than they actually are.


F4X Lean is more for beginners and people with the minimal amount of time for training. You train three times a week for about 30 minutes each session. Don’t think that is easy because is short. There are four big exercises to handle in those 30 minutes. No chatting with your buddies, no checking your phone, just hard work. F4X Shape is more intense option with also three times per week and 45 minutes per training session. Here the work gets more serious. In F4X Build you go a big step further and add another day to your training. You train four times a week with 60 minutes per training. This workout will maximize your results, but the intensity is high, and many will probably return to F4X Shape program after a couple of weeks. There is also a lot of motivational info and detailed nutrition plans. You also get a couple of audio interviews with well-known fitness gurus when you purchase this course.

Buying the course, you get five gifts that are essentially tips and clues about best foods and supplements that will help you in your journey.

  1. Quick Start Workout Guide – How to start right NOW! This is a short guide with the absolute essentials, and it covers all 3 Phases: LEAN, SHAPE, and BUILD.
  2. Ultimate Fat-Burning Secrets – How to speed fat burning, and what nutrients and foods can get you ripped.
  3. Ultimate Muscle-Building Secrets – How to build more muscle naturally with food which stimulates muscle growth the most.
  4. Ultimate Sex and Anti-Aging Secrets – How to stay young and fresh with many anti-aging natural remedies, clues, and forgotten secrets. Boost your energy and heighten your sex drive.
  5. Ultimate Health & Happiness Secrets – How to improve your mood and release your feel-good hormone.

Old School, New Body is essentially a strength program geared more to 40 + man and woman, but not exclusively. You can implement those strategies even if you are twenty, but the fact is that if you are 20 and men, you just want to train until you drop and eat everything, and care about your health when you get older. That is not a wise decision, but it is what it is. I have noticed that train more than four times a week is counterproductive and potentially harmful to joints and tendons, unless you have ideal recovery and training is your only job, so I recommend people to give this product a try.


Bikini Body Workouts by Jen Ferruggia

This page is not official Bikini Body Workouts page. To get to the official platform CLICK HERE

Bikini Body Workouts is a beginner strength training program for woman, that was designed to help a woman get a “bikini body” without useless diet regime and starving yourself to death with minimal or no results. Workouts can be performed at the comfort of your home or in the gym. The workout plan has been designed to be done four days a week, each workout lasting about 45 minutes, and promises to get you a bikini body in 60 days. Is this possible? Yes, if you want to lose 10-20 pounds and if you ready to be disciplined and stick with everything in the program. No, if you are largely overweight and think that you will lose 50-60 pound in 60 days. Don’t get me wrong, if you repeat the program couple of times, or it becomes your lifestyle you can eventually lose 100 pounds, but not in 60 days. There are always extremes, but losing too much weight in short period of time is not that healthy. That being said, this program works like any other well-designed muscle building and fat loss program, but you must be realistic. You can definitely lose 20 pounds and more in those 60 days. Don’t be afraid of statements that you will build muscle. You will build muscles, but it doesn’t mean that you will look like a bodybuilder or along those lines. When you put a little muscle on your body, your body looks more “curvy” and not flat like when there is a lot of fat on the body. Many a wondering: “how can I eat more and still lose fat, that doesn’t make any sense?” The thing is that when you build muscles your metabolism start to run faster and you burn more calories. So, you can still maintain your weight if you want, eat more, but be much leaner and have that famous “bikini-look”.

Bikini Body Workouts system includes:

Online Instructional Exercise Videos

In this compilation of videos, Jen teaches you how to perform every exercise in the program with the emphasis on the technique which is the most important part of beginning any strength program. Video lessons are a very important tool because you can see and remember the actual movement of the exercise. It can be very helpful when you are a beginner to take your smartphone or tablet in your workout place and when you are not sure about the correct technique, just watch the video.

Workout Guide

It is a step-by-step workout guide that lays out every exercise, set, rep, and rest period. A detailed instruction for exercise performance. This guide is crafted for the average woman, who has minimal to zero experience in training so that the exercises are really easy to perform. It gives the chance to see the exercise in detail at your own pace and to really study the movement of the exercise. It is a great tool to use with the video guide.

Nutrition Guide

This guide helps you to choose healthy and delicious foods for the fat loss and muscle building. It explains when is the best time and what to eat for the best results. You don’t need to eat all that is in this guide lists, but you can certainly choose what you prefer from it.

Supplement List

In today’s sea of supplements, finding the right one can be a bit tricky. In this booklet, you can learn which supplements are effective and which ones are the waste of money. Your food has to be always a foundation of your diet. Supplements can help you but they need to be a secondary tool in your diet. We need to be very picky when choosing the supplement because fitness industry is a big business and the quality is not always in the first place.

Comprehensive Shopping List

In this one, Jen explains how to make best choices when shopping for food. This could seem unnecessary at the first look, but it is a very helpful tool, especially in the beginner stages.

21-Day Booty Blast

This is a bonus program with 10-minute workouts for glutes. It doesn’t mean that your booty will be huge, but can be well shaped and in proportion to the rest of your body.

About the author

Jen Ferruggia is a former NPC Fitness and Figure competitor and a college-educated specialist in the exercise movement. She has built and sculpted her body into a beautiful example of what exercise, diet and a proper lifestyle can do. Jen has worked with thousands of women to help them burn fat and lose weight. With her workout guide, women maintain a feminine, fit and strong physique they can be proud of – on the beach or in everyday life. As long as you can dedicate 30 to 45 minutes a day, four times a week, there is no reason why you should not benefit from this program.

This page is not official Bikini Body Workouts page. To get to the official platform CLICK HERE