Hi, and welcome to the ultimate training method for fitness. That's right, ladies, this is all about you. This is about your body, it's about building that as quickly as possible. And it's about tone. It's about sculpting. It's about turning your workouts into a Fat Burning Furnace immediately from the get go.

So you're gonna optimize time, energy, money, and number one effort. So we've got shawntel. Today, there's going to show you exactly how hard to work for how long the specific response techniques, everything you need to know about taking your training to the next level. It's called the ultimate training method for females on purpose because that's exactly what you're getting. It's a recipe for success. So without any further ado, ladies, let's get into the next segment.

We'll see that so ladies, we really want to dispel the biggest myth going around and that is that you guys are going to get far too big too quick or accidentally grow huge muscles, just from doing squats, or just from the whites. Look, that is the most outrageous myth that we've ever heard. But we hear it all the time. And literally, every time a female comes to us and says, Look, I just, I'm keen on weight training, but I don't know much about it. And I just don't want to get too big. So getting too big from protein shakes and lifting weights is absolutely not going to happen to you at all.

And there's some real fundamental reasons why I mean, just take a look at the two of us now. So Chantel, she's really feminine, she's got good muscle tone, she's lean, she's in shape. And she looks really, really hard. So if we train together, we basically put the same energy in evidence, we are training, and I look like this. And the key factor is it's testosterone is all about hormones. So just Australia would have heard about the male master muscle building hormone.

Well, I've got a lot more of that than Shontelle. And all you guys out there, you've got a tiny amount. So your body is just not geared to grow muscle tissue and lay tissue down as quickly as a male. Same thing as the skeletal structure. You've actually got less skeletal muscle per kilo bodyweight than males do. And we just naturally grow muscle and we're naturally good mentally.

Muscle as well, we want to roll it. Whereas females want to stay more petite, more tight, more tone and sculpt the body. And that's where the training starts to vary into different, but the effort and the energy that we put in is basically the same. And you can see that the two body types are miles apart so they're gone and Bryce the whites, ladies, whites is going to burn density, it's going to improve muscle tone, it's going to speed up fat loss, it's going to make you feel great release endorphins, there's so many positive benefits to it. Absolutely a must is weight training for all you females out there and we're going to show you exactly how to do it right from the get go and make it count. So you can get the best body you can as simple as that.

Okay, so now we're about to get as an exercise. But the key thing we want you to focus on before we get started, this is what every single exercise but particularly with a squat, we're going to demonstrate the squat and the Smith machine because the Smith machine is a great place to learn how to squat. It's also a great place to put a lot of extra stress on the body. Get your phone perfectly right. And it's counterbalanced as well. So you can really correct yourself under load and make sure you've got the form, right.

And you can really put the right stress on the muscles at the right time. So what we're going to do is we're going to get shaunti to come in and just start off the squat. And this is all about posture. So as she's looking at the bar, do this every single time, position your hands about shoulder width apart, nice and comfortable, taking a stance, and then as she comes into the bar, you'll see she finds that position across the top of his shoulders. She gets herself comfortable, she sits herself she doesn't just rush under there. She's nice and strong position.

Notice the posture, posture, very important. So lower back nice and tight. She's Porter abs tight, standing up quite nice and tall, nice and strong, you're not hunched, and then you're in the right position to get the best of the exercise number one ladies of state, so there's going to be no injuries and you'll be looking after this lower back all the way through the squat. The habit, I want to run and posture, pay attention to it and now we're going to get into some serious squatting work. This is trying block number one one to five weeks it's the muscle sculpt block. Now we're going to introduce you to this system showing you this in squats.

Now off the get go, squats is the fundamental basic that we really want to get you perfecting and we really want to show you the right form the technique and everything else and let you know this is one of most powerful toning and sculpting overall body exercises you can do so we really need you to master it. And that's why we're going to show this one from the get go also, it really focuses on lower back glute hams, quads, and everything that you're looking to accentuate in your body as well and build up that lower core strength and push forces your abs to be tight as well. And overall it gets blood flying. Cardiovascular strength going squats is the one I want to change in your body in rapid time and building that type of tonality that you're looking for through lower body and quads. Okay, so now we've got Chantel, she's about to do a set of squats and this is the muscle scope work.

And this is the sequence to go through. So here she goes. nice and sturdy, nice and strong position. She's under the body. She's nice and comfortable. Low back tight, abs are tight postures really, really good.

She's standing upright. And now she's going to go for 10 to 12 reps. That's the set number one lady. So 10 to 12 reps. And this is all the way down. So two seconds down, nice negative part. And she pumps up nice and slow down. And as she comes up, that's a contraction period.

So, a little little bit of power on the way up and explosion. That's right, and all the way down to this nice technique with the form. And you can see that she's bending a little bit nice forms nice and tight and which is coming to that bottom position. She's not bouncing. Okay, really, really case. She's nice and strong.

See her Rebecca's flat and an upper body is pushing up against that bar. So here we go. Here's get into the work. And what we're showing here is how hard you have to work lady so she's just getting into early and our muscles start to get a little bit tight and below. She's squeezing up forms perfect. She's not changing her form.

She's just squeezing through that perfect form. That's all quads or glutes all our back. Nice and tight. Here we go. The last couple, push them through. breed up.

Here we go. This is finally ladies, you have to work this hard to change your body Ichigo perfect for that to sit. Awesome. So what we're going to do is we're going to strip off around about 1010 to 15% of the weight. And there's only a short recess time here for the second set restaurants around about 10 seconds. So now we're going to bring up the second set, she's going to pick up the woman, she left off the Griffin.

And now she's got the second set, she's got to pump out another 10 to 12 reps. And that means you can't get that 13th rib. So it's really important that you focus on the form, and you keep it nice and tight. And now she's getting a really good bit and I can say that now. So this second set, after 10 seconds, rest is exactly what you want to be so nice and slow down and drive up at that bottom position. So two seconds down. One second up form always can be really, really tight.

And you'll notice that her feet position is slightly forward in the squat as well. So she's in a seated position as she's coming down. So he comes to work pushing through. Big Griffin drive it up. Few more here. This is awesome.

Here we go. This is exactly what we want to show you is how hard to work from perfect pushing all the way through. That's a freakin awesome set. So that's it second set done. Now 30, you're going to be resting 30 seconds, you're going to be living to wait about the same. So you want to have a little bit of wrist on here.

This is really important. So Shawn is going to be gather her lung power, and a little bit of stretching if she wants to, but just shaking up the body a little bit and getting ready for that second bet. Sorry, that third set. So the all important one, this is the muscle burn. So we're going to get under the bar in about another probably 1015 seconds. But he's just had enough rest to recuperate.

So you can really put some strength into this one, but we're going to 15 reps now. So it's 15 reps plus so if you get 15 to 18 or 20. That's awesome. And this is called a burnout set. And that's a safe fuse. A little bit In Africa, she's had that race, and she can really pump it out.

Notice the form is perfect again, everything's got to be robotic. robeck is nice and safe and nice and strong, but she's squeezing down, you notice that she's nice and strong and that bottom position so there's no bounce, and everything's nice and slow, two seconds down, one second up, perfect form, and then pump it out. She's getting into the work now. So we will be aiming for around these 15 reps, ladies. So you want to really push this out and remember, it's nice and light. It's not gonna cause any stress in our back as long as your form is correct.

Here we go. He comes to work. Push out a few more, and drop it up. Here we go. Number one, up, up, up. Awesome.

White said, awesome job. So that is a work set. That's three sets continually sermon of 10 to 12 reps the first day, you're dropping about 15% of the way you're going to be hitting that second set after just 10 seconds or so you're going to be reloading that muscle up. risking 30 seconds for your third set so you can recuperate a little bit for burnout set and vinegary pumping out up to 15 reps net 30. And this is your squat done. So as long as you work hard enough, this is what's done in the surf machine exactly as it should be.

So if that's what it takes, that's the energy and effort need to put in. And instead of shawntel, there, she's recovering now, but she's not able to really do a third or fourth or fifth set, because she's already worked harder. That's the magic recipe. Job done squats done on the next exercise. So here we go. This is the second training block.

Ladies, this is the heart petition muscle burn one. So this is designed to really stretch you out and put a lot more reps into your exercises pushing muscles for a lot longer. And form is going to be really, really crucial as well. But the good thing is because it's lighter weights, you'll be able to really practice your form and get that down tight. So we're going to demonstrate this on the leg press. But the other thing without a leg presses.

We're going to demonstrate it in a way that it puts us all places all the emphasis on hamstrings, glutes a little bit on quads, that because your feet position is really high, so it's as high as you can possibly get on the leg, press itself, shoulder width apart. And then as you're coming down, you're going to watch this stress down to the hamstrings and the glutes more than the quads. So good use ladies, you won't be overloading the quads a little bit, you get a little bit of growth, a little bit of stimulation here, a little bit of shape. And you see how shawntel is just nice, two seconds down and push it up. And you'll notice that the knee bend there is not too deep either. So it's just about 90 degrees, you want to keep that really tight, because 90 degrees really stresses the muscles at the pinnacle of the moment.

So you get to the maximum stress, and you're getting maximum control as well. So she's going to pump out about 25 reps of the first set. That's 25 reps, ladies. So you squeeze all the way through 25 reps, you really get that muscle burning and that muscle starts screaming at 25 reps. And that's really build that shape into the quads into the hamstrings, into the glutes. And it's a really really, really great exercise. To do all this really well, but remember, foot placement is key for placement determines the different parts of the muscle that you're going to be working.

That's right, push it through, push it through, and she's starting to file now. So here a couple more reps. And you'll see the stresses going into that. And again, that's it. So this set number one, so that's it number one out the way, she just burnt those chords. Hey, feeling Shanti good burn. Yeah.

So you can see it's dramatically different from the first set, which is a lot heavier, and a lot more focused on the heavier weight of a shorter low period of time. So second set, we're going to risk 30 seconds, we're going to load her up and increase the weight very slowly, so he can put on 10 kilos aside, there's no problem with that. And she's going to risk these 30 seconds out. So recovery time really important, but don't risk too long. 45 seconds is too long. 15 to 20 seconds is too little 30 seconds, just get it right and where you go for the second set, and you've got some gas in the tank, but now we're concentrating on 20 reps.

So form nice and slow two seconds down. And one second up and a little bit slower on the form down. One, two and push it up. There we go. Perfect. There we go.

Perfect. So as you can see, she's got the form really, really tight. And you've got to keep this exactly the same lady, she just copy this form perfectly and you can't go wrong. And as we proceed through, coming up around about 10 reps, we've got 10 more to go. So keep driving it through. Perfect, perfect.

And as you can see, the stress is coming on to the hamstring and the and the back of the glutes and the quads. So the chords are not getting as much work as the hamstrings or the glutes, and that's also the foot positioning. So it's a great exercise combined with that Smith restraint squat we just demonstrated. Here we go pushing through a few more. Draw that through, and you can see how hard she's working. She's starting to blow she's starting to really get the lung power going.

She's working really hard and this is the type of energy and effort you need to put into Ladies, get yourself going. So here she is second set, bang done. Now, she's just done a huge amount of reps. So that's 25 reps, 20 reps. So now we're going to increase the weight just slightly again. So now we've loaded up for the third set because this is a third and final set of as high rep block.

Shanties rested around about 20 seconds, she's got another 10 seconds to go. So and what we've done is we've increased the weight very slightly again, because remember 25 reps, increase the weight, slightly 20 reps, increase the weight, slightly 15 reps, increase the weight slightly, not too much, because you want to be really into that sweet spot of the high reps. You don't want to fail at 10 or 12. You want to get this third set just right, so here she goes. Once again, the form is perfect, nice big breath in and expel that breath. And as you're pushing out, blow out, breath in and blow out positions the same and now she's really starting to burn these hamstrings are in the hamstrings and the glutes and the quads are getting a bit of work but they're not getting as much work as hamstrings and glutes really key ladies to focus on that.

So don't think you're going to get too big in the quads from doing this exercise, right. And the key is now she's just driving through. This is all about mind power now. Here we go. Last few reps. Big breath in, push it up. Big breath in and push it up.

Let's get another two out. Good work, push out. And we'll get another two on top of that. If we can get him we can get him. One more. Push it up.

There we go. likes it. Awesome. Great job. Perfect. So that's how hard you should be working and you notice Chantel she's really had a hard workout.

Don't think you're gonna get too big too quick to work out hard ladies. You just got to increase the amount of muscle tone you're gonna get, you're gonna feel tighter. You're gonna work your ears correctly. And the form is gonna be perfect. So you got to be maximizing your time and his labor is really really well so that's the second sculpting block out the waste. Hope of First, what was five weeks of sick of office for five weeks.

So all your exercises across upper body and lower body as the ultimate training method for a woman shows you, you employ this pirate strategy because it shows you that in the ultimate training method, so it's an absolute recipe you can't go wrong, but this is just demonstrate exactly how to work and how to use the lake right. Okay, so now we're going to get into another key exercise, we're going to show you some techniques here that the simple hamstring curl, it's a line licking machine can turn your lower body, particularly glutes and hamstrings, really get the shape going in and really make those areas pop on your body and as a couple of key differences that we're going to be doing. So what we're going to do is demonstrate this and high rep training block. So we've got plenty of reps to show you through the whole movement.

And Shawn is going to kick this off now just 25 reps she's going for. And she'll say she's nice and slow and she's squeezing for a whole second here. Nice and slow in the negative and pull it up as you read. Fighting that hamstring and pulling the glutes tight, really, really key so that once they can hold his light in and really full strength on that hole, and really bite it, and he can see she's really pulling it tight as two seconds nice and slow for the negative one second positive, and she's holding for a full second. So you try 25 reps like this, you're going to be absolutely burning ladies burning, I'm telling you, and it's really going to accentuate this area and cause massive stimulation to that tissue, the look in shaping that area. So it's really going to shape up as hamstring area, especially if you're going to be lengthening it down, which is the key.

So she's showing now the full length, full movement of the hamstrings as Laurie and it is it's coming up, she's squeezing that whole second. And she's really pulling hard. So that's the thing we want to get across is how hard she was working now to get this area to really really pop. And she's coming up to the end of the ribs. Now she's hitting up towards the end of 25 reps. So she's really starting to burn and the form is perfect all the way through.

So sticking to the exercise, the key is form. And he's only pulling into the low back too tightly concentrating all into this hamstring and into this glute area. Ladies, this is the magic recipe, this one second hold is the difference between doing hamstring curls like everybody else are doing hamstring curls, and getting results that you're going to be absolutely proud of. So there's the first sit done. Awesome, she's going to risk 30 seconds, as we've already been through this high rep bar, shake it out, make sure you're gonna be hitting it 30 seconds rest of the match because you're going to need it for the next set. So we're going to increase the weight, just one plate, so it's just a little bit of an increase.

And the reason for that is because we want to get 20 good quality reps want to get these perfect reps. And this one second whole trade is these are killer. So this next 20 rep set is really going to sort you out. But make sure you rest another 1015 seconds that shot is going to rest here so you can gather your thoughts. Gather your breath, and you're going to be resting those glutes and hams as this next 20 reps is really going to get muscle building and you've got another set after that lady. So here she goes. Perform nice and slow, two seconds down once again, and that hole is for a full second.

So she crunches up, squeeze. And once again, squeeze. So this magic little one second hold is what's going to separate, really these hamstrings and glutes and give you the shape that you're looking for. And it accelerates your gains plus it gets your mind in the game. It's something different, you know, you're not just ripping ripping site, you're actually squeezing and holding the muscle tissue. And this just takes it up to a whole nother level.

So here we go. Another quality Rep. Building on top of another quality Rep. She's working really hard. See, because it's lighter. You can do more reps for each rep. It's getting harder and harder and harder as she's going through. And look at the effort that she's putting in.

She's really really busting herself here. Here we go. Perfect forms. It's even a three second egg Get over the stage. So she's really concentrating, she's really slowing that rep down. This is the perfect form ways.

Absolutely duplicate this because this is really going to give you some awesome results. That's one second hold killer, pump out. Great set, awesome set. So this second set now job could be done to be over. No worries at all. That's awesome amount of work.

But guess what, she's got one more set to go because this is all about taking results to the next level. So we're going to do a slight increase in weight, just one point again. So don't get cocky and think you can do two or three plates and you'll fall at 10 to 12 reps, we want to get that 15 reps squeezers one second holds, and this was going to take results in the next level. So once again, she's resting really key, make sure you rest. Don't shorten your rest periods. Don't lengthen them either.

Just make sure they stay on 30 seconds. It's so easy. It's so simple. That is once you know the recipe and you can just lock down focus on the reps that you need to do follow their muscles got blocked all the way through, follow the high rep training block through. It's a recipe for Magic results in rapid time because the one thing we've got in common is we're spinning our time and energy in the gym. We want to optimize that.

And that's what this training is all about. optimizing your energy and effort so you know exactly what to do no guessing, not messing around, straight to the business. Here we go. Final set. So this is a goal of 15 reps. That's true. This is three.

Here we go. See there's that nice, slow negative, that leisure really control that long part of the white and then that awesome positive, and he's she's coming out for another positive and then squeeze it one second hold. It's getting harder to hold it now. You can see she's really starting to work. Awesome work. Key reps drive it and this is the home straight so the last set home strike nice and slow and drive it up and you can really see The stress that's going into those hamstrings and glutes area, just exactly what he wouldn't be focused on ladies.

Here we go drive it in. Just over halfway. We're getting there now, coming up, pull it up. Good work. Job done. She's actually failed a little bit earlier than 15.

And this is what we want to show you. That's how hard this heart rate training rockers diamond lightweights for you ladies, because she's just absolutely burnt out on that last set. Job done. So as you can see, it's a combination of perform, and energy and effort. So she's gone to the absolute last last Rep. It's exactly how I would work I would work that hard.

But as you can see, the results are very different property types. So there you go. That's how you shape those hamstrings and glutes. We've shown you the squats in the Smith machine. We've shown you the the hybrid foot positions in the leg press and now we've shown you some very simple basic technique that takes your line hamstring curl and turns it into an absolute Monster, and it's gonna be grabbing those hamstrings and glutes, making them pop. Alright, that's it for now.

We'll see you on the next segment. So there you go, ladies, that's the ultimate training method for women covered off. And when you do download us remember, you're gonna be getting so much more information, we've ended up capturing these videos to keeping with the videos is to show you how hard to work. And that's embrace weight training, really get a hold of it and demonstrate it well, like Shawn tells us and work your ass off. Remember, it's all about the energy and the effort that you bring to it, nothing's going to work if you don't really put the energy in evidence. Just because you're going to do 12 reps, it doesn't mean those 12 reps are going to really count, you've got to do the 12th rip, so you can't do 13 that transfer, it's got to be all you have same as the 25th rip in the high rip muscle burn sets.

So remember, keep all this in mind when you're going through the training book and you're gonna get better and better and better over these blocks as well. So first block the sculpt lockers for five weeks, and that's five weeks with all these exercises built in. It's got add training in there. It's got a Monday to Friday. schedule as well. It's about optimizing your time and energy plus we've got the cardio chapter that goes on top.

So that's optimizing and taking your results in cardio up to the next level as well. So this is how the pros to us is how you get the body fat burning at the fastest rate possible. It's the perfect one, two punch, cardio and weights is key. Remember, it's got the recipe in there. So follow those routes. It's all about having the confidence to drill down and know what you're doing counting every single time.

So what we're showing you the videos, combine that with what you've learned in the UTM and you're going to have your results going out to the next level. So you're going to be far more time Thumbelina. Come this time, five week block, next five week block and rotate that back over again. So all different exercises and it teaches you that in the ultimate training method, it shows you all the different exercise options. And then the second way block, the second block switches it right up. So you've got all different exercises as well.

So you're going to go through the gym and not just stick with the fibers. Key is variety. So all these exercise you don't do we haven't tried. We encourage you to put them in your program and try And then you see a lot of them the UTM and others that we haven't included that you might find in your gym as well. So all we need to do is to bring your A game, you bring the energy in the effort, the intensity, and drive your results up to the next level, every single exercise in Britain count your progress every time you come to the gym, you have a wonderful time doing it. And you're sculpting and shaping your body and burning body fat at the fastest rate possible.

Remember, this is how the pros do it. This is how all the bodies that you see on the internet. That's how they get in shape. So we're so excited to share this with you. We can't wait to get you started. So download this UTM and get your results tracking immediately from the get go and we'll see you on the next edition