Badass Status Benchmarks for Women

I encourage my clients to make goals. Goal setting is so important to progress, in the gym and in our lives. This week a student of mine hit her goal of 8 consecutive strict (chest to ground on your toes) push ups. I was of course super proud and told she was well on her way to “Badass” status. This got me thinking of what some of the athletic benchmarks for women I consider important.  Here’s my list. It’s a little random - but I hope it gives you an idea of goals to make - any goal is a good one, as long as it is challenging and realistic! A goal list should be a dynamic list. Always updating it when you achieve a new accomplishment:)

Lil’ Badass

1. 1 Strict Push up

2. 1 Strict Pull up

3. Tabata Thai Kick Score of 15 or more

4. A technically perfect air squat

5. Can do crosses and double unders with the jump rope

Badass

1. 10 Strict Push Ups

2. 5 Strict Pull ups

3. Can do 5x3min Thai Pad rounds w/ 30 sec breaks with out gassing

4. Body weight dead-lift

5. 5k in under 25 minutes

Superstar Badass

1. 20 Strict Push Ups

2. 10 Strict Pull ups

3. 50 Consecutive Double unders

4. Body weight squat (back or front squat)

5. 6 minute mile

6. 95lb Clean & Jerk

7. Is up to full sparring level in Muay Thai.

P.S. I only have 5 of 7 of the superstar badass ones… and when i make them all (6 min mile and 10 strict pull ups still left) I’ll make more goals!

Here’s a pic of me and some of my RoxyFit badasses ;)

19 May 2010 ·

• Tags
• roxyfit challenge
• goals
• fitness

RoxyFit Tip: FighterFit Interval Cardio

Try this Muay Thai treadmill workout:

Warm up: 5 min walk on incline 2.0-6.0 (then set incline to 1.0-2.0 for duration of workout).

Run/Sprint: 3 min (I use speeds 7.0-10.0, but you can use any speed that feels challenging to you. It should feel medium hard-very hard)

Walk 1min

Repeat 4 more times.

This workout mimics the intervals of a 5 round Pro Muay Thai Fight.

Total time= 25 min

Average calorie burn 250-350 (estimate based on an average body weight and average speed), you could burn more or less.

But the real awesome part is Interval Training, especially High Intensity Interval Training (HIT) has been shown to have a greater postexercise oxygen consumption (EPOC) than steady, medium paced cardio. Therefore you burn more fat throughout the day in less time! Can’t beat that!

24 April 2010 ·

• Tags
• cardio,
• fitness
• workout
• interval training
• running