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Gina Carano Workout Plan
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Gina Carano Workout Plan

4 Weeks / 3 Days per Week / Expert
  • Improve Cardio
  • Get Ripped
  • Gain Strength
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Gina Carano's Endurance Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
00:05:00 None
3 12 None
3 10 01:00
2 00:03:00 None
3 20 None
3 12 01:00
3 20 None
3 20 None
3 12 01:00

Notes:

Gina Carano is an MMA fighter who has recently become popular as a female action star in the movies. She trains very hard to get the body that she has. It is more then just looks that motivate her training because she knows that when she steps in the fighting ring she is going to have to face someone else that has been training as well.

All three of these workouts are set up to incorporate both weights and cardio at the same time. There are a lot of supersets which will require your muscles to fight through the fatigue as well as get stronger. This workout is based on what Gina Carano would do in the gym. If you are just a beginner and you still want to do this workout you can simply lower the reps per exercise and work your way up as you go.

Gina Carano's Speed Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 12 None
3 25 None
3 25 None
3 12 01:00
3 12 None
3 12 None
3 10 None
3 10 01:00
3 30 None
3 12 None
3 20 01:00

Notes:

Gina has a personal trainer that she uses to help motivate her so if you can get a partner to help you out or do the workout with you that can only help you achieve your goals quicker. Make sure that you are doing your best to stick to the time limits in between each set. If you need to take a few minutes for a water break a couple times a workout that is fine. Remember your mind is going to try and tell you to quit and give up during the workout but just keep going and push yourself to give more.

Gina Carano's Power Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
00:05:00 None
3 12 None
3 12 01:00
3 12 None
3 10 None
3 10 01:00
3 10 None
3 30 01:00
5 1 01:00
5 1 01:00

Notes:

You will need a partner for the last two exercises of this workout. If you absolutely cannot find a partner then you can substitute the last two exercises for "sled sprints" and "backwards sled sprints" a partner is recommended though. For the one-arm dumbbell chest press the reps are listed per arm.

Along with this workout or any of the other workouts you can add some more cardio at the end of the workout. This is just the weight training that Gina does, it doesn't include the hours she spends practicing her fighting technique and sparring.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Traps blue Shoulders blue Biceps blue Forearms blue Lats blue Middleback blue Lowerback blue Groin blue Quads blue Glutes blue Hipflexors blue Abs blue Calves blue Hamstrings blue Outerthighs blue Triceps blue Chest blue Middleback orange Abs orange Hamstrings orange Glutes orange Quads orange Chest orange Calves orange

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