Women Specific Workouts for Summer

women specific workouts

Whilst we know that men and women can certainly workout at the same capacity, the reality and science is that women may not benefit from working out in the same way men do.

Simply, our hormones, anatomy and physiology all make us the wonderful beings that we are – are we need to workout accordingly to what is best for our bodies! 

Generally, women have higher estrogen which affects fat burning as we have less of a dependence on glycogen when working out.

Typically, with our hormone cycles our bodies respond differently at different stages of each month, for example some women may feel strong and energetic in the first half of the month depending on their cycle whilst the second half may be a little more lethargic and fatigued as a result of our everchanging hormones. Lastly, the way our bodies are designed means that some exercises indeed are better for us than others. 

Adala Bolto, founder of ZADI has suggested 5 exercises that are most affective for women and why women only workouts should be more widely practiced.

According to Adala, “These are some of the foundation exercises that all women should master for maximum results and if you master them, they will assist with other movements of your everyday living, so you can start to move more efficiently at any age and to add more variety into your workouts with less risk of injury or bad form.”

  1. The Squat
  2. Deadlift 
  3. The Plank
  4. Push Ups
  5. Wide Bent Over Row


A much loved favourite – the squat, comes as no surprise that this movement when done correctly can have a significant impact on your body. This movement primarily targets quadriceps, flutes, hips and hamstrings however also helps to strengthen ligaments and bones particularly in your lower body. The squat essentially strengthens every muscle in your lower body if done correctly.

The best and basic squat to master should go like this:

  • stand up straight with your head to the roof and your feet shoulder width apart
  • lower your body as far as you can by pushing your hips back and bending your knees
  • push your knees over your toes
  • push yourself back up to starting position and squeeze your glutes. 


Whilst this movement is known to be quite advanced, it should be one to practice and to never skip. To put it simply, a deadlift is to achieve lifting dead weight off the ground. This movement uses your natural grip and forearms strength however it also targets your hamstrings, glutes, lower back, upper back, arms, quadriceps and core. You can start this exercise with simply just your body however for a more advanced practice, you can include a barbell with weights or no weights depending on your strength.

To perform a deadlift should look something like this:

  • stand with your feet hip width apart from a barbell with your shoulders locked back, chest proud, hips hinging
  • grab the barbell so it glides way down the from of your quadriceps, past your knees whilst maintaining posture 
  • drive through the heels with your feet flat and squeeze your glutes into action 


This free weight exercise is designed to spe ifically target the middle back muscles whilst engaging the biceps, lats, lower back, shoulders and forearms. Barbells, kettlebells and dumbells are all great addition to performing this movement. This is a great exercise for anyone who is looking to build their upper body and toning their backs.

To perform this movement correctly it should look like this:

  • start with a barbell in a bent over position, hinged at the hips with your upper body slightly over your glutes and hips
  • grip the barbell and row in line with the ribs and elbows following a straight direction back and forth
  • do not allow shoulders to drop towards the floor  


An oldie but a goodie – the push up is a fantastic movement to gain upper body strength that can be incorporated into any workout routine or as a stand alone sequence. Whilst targeting upper strength, the push up goes beyond this and also adds benefit to the serratus anterior and midsections of our bodies.

To engage in a successful push up, follow the below:

  • hands placed under shoulders
  • bring your body up on your toes, or rest your knees on the matt for an easier movement
  • body remains straight as you push up and down
  • ensure your chest does not contact the ground 


Also known as the bridge, the plank is a go to exercise for many workout routines however is simply effective enough on its own! Benefits for females include a toned belly, core strength, flexibility, balance, posture and can even reduce back pain.

To perform a successful plank follow these steps:

  • start with elbows directly under shoulders, feet in line with hips
  • engage your glutes
  • tuck pelvis in and under, relax your shoulder blades
  • with every breath draw your belly button upwards towards your spine 
  • don’t forget to squeeze your abdominals

About Adala Bolto and ZADI Training

Adala Bolto, has been in the fitness industry for over 12 years, and she just launched launched a new fitness movement for women that’s set to be a game changer and also the first of its kind. 

In 2017, Adala co-founded ZADI Training with Diana Williams the CEO of Australia’s No 1 health and fitness club Fernwood. 

ZADI is the first ‘franchise’ network to offer female specific HIIT and functional combination programs – endorsed by exercise science, innovative technology, smaller trainer/ participant ratios and an environment which promotes targeted fitness.

ZADI uses the most effective metabolic circuit training methods, designed exclusively for women and endorsed by renowned exercise scientist Damien Kelly.

All workouts cover key elements including strength, cardio, flexibility and core. The scientifically proven approach eliminates a one-size-fits-all workout to deliver maximum results. 

Click HERE to learn more about Zadi.

Rebecca Wilkinson

Beauty Editor

Rebecca is a freelance content creator and beauty editor for Bondi Beauty. She is a pescatarian, who may yet become vegan. She loves all things beauty, health & travel, has a weakness for coffee and is obsessed with cats and yoga. If she's not answering her mobile - it's probably because she's trying out the latest beauty trend, like massaging crushed pearls into her skin for the ultimate collagen and vitamin boost to skin cells.

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