Gina Carano Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings

Workout Summary

Gina Carano is as tough as one would expect an MMA fighter to be. Her work ethic gives her the type of results she needs to succeed in all she does. The Gina Carano Workout Plan mimics the workouts she uses to stay in supreme shape and keep a dynamite figure. If you are looking for a fail-proof p... more

Gina Carano is as tough as one would expect an MMA fighter to be. Her work ethic gives her the type of results she needs to succeed in all she does. The Gina Carano Workout Plan mimics the workouts she uses to stay in supreme shape and keep a dynamite figure. If you are looking for a fail-proof program to do the same, look no further.

Working for Function

Gina Carano training is not just about getting an aesthetically pleasing physique, although this benefit is plausible. The training involved focuses on creating a functionally efficient blend of muscular strength and endurance, in addition to cardiovascular supremacy. This plan will test your might and mind to reach your full potential.

All-In-One Workouts

Each of the three Gina Carano workout days will include both resistance training and cardio conditioning. These all-inclusive workouts will harness the most effective results, while dramatically reducing the time needed to achieve them. Furthermore, because of the unique design of each workout, you will avoid lengthy and mundane cardio work.

Superset Mindset

The Endurance, Speed, and Power workouts are all heavily built on supersets – moving between exercises with little to no rest. You may be required to perform 2 – 4 exercises in a row before taking a breather. With very few breaks built in, you will quickly understand how challenging these workouts can become. The beauty of the challenge, though, is in the speed of the results you will experience.

Muscle and Metabolism

Expect the Gina Carano workout regimen to keep your strength gains maximized and your metabolism cranked. This proven method of training will have you building a lean physique and burning fat at the highest rate possible, even on your off days. Recovery is an important part of the process. You should allow at least one full day of rest between workouts to realize the maximum benefit from this routine.

Variation of Exercise

The Gina Carano training routine is anything but ordinary. Not only will each workout contain a different assortment of exercises, but also some you may have never heard of. The walking push-up, resistance sprint, backwards resistance sprint and body saw are just a few examples of unique exercises that will be necessary to learn and master. Take the time to understand how to correctly perform these and all other new moves before embarking on a workout and always use proper form on each and every exercise.

Put the Pieces Together

Training like a superstar can be futile if you do not eat like one. When you add proper nutrition to the mix of training and recovery, the whole program comes together perfectly to give you the level of fitness you desire and the body to go with it.

The Gina Carano workout is a comprehensive and proven plan for success. It is a combination of three grueling routines meant to provide extreme results in minimal time. If you are looking to take your fitness level to the comparable elite status of a legend-in-the-making, get started with this plan today!

Gina Carano Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings
Gina Carano Workout Plan

Gina Carano Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings

Workout Summary

Gina Carano is as tough as one would expect an MMA fighter to be. Her work ethic gives her the type of results she needs to succeed in all she does. The Gina Carano Workout Plan mimics the workouts she uses to stay in supreme shape and keep a dynamite figure. If you are looking for a fail-proof p... more

Gina Carano is as tough as one would expect an MMA fighter to be. Her work ethic gives her the type of results she needs to succeed in all she does. The Gina Carano Workout Plan mimics the workouts she uses to stay in supreme shape and keep a dynamite figure. If you are looking for a fail-proof program to do the same, look no further.

Working for Function

Gina Carano training is not just about getting an aesthetically pleasing physique, although this benefit is plausible. The training involved focuses on creating a functionally efficient blend of muscular strength and endurance, in addition to cardiovascular supremacy. This plan will test your might and mind to reach your full potential.

All-In-One Workouts

Each of the three Gina Carano workout days will include both resistance training and cardio conditioning. These all-inclusive workouts will harness the most effective results, while dramatically reducing the time needed to achieve them. Furthermore, because of the unique design of each workout, you will avoid lengthy and mundane cardio work.

Superset Mindset

The Endurance, Speed, and Power workouts are all heavily built on supersets – moving between exercises with little to no rest. You may be required to perform 2 – 4 exercises in a row before taking a breather. With very few breaks built in, you will quickly understand how challenging these workouts can become. The beauty of the challenge, though, is in the speed of the results you will experience.

Muscle and Metabolism

Expect the Gina Carano workout regimen to keep your strength gains maximized and your metabolism cranked. This proven method of training will have you building a lean physique and burning fat at the highest rate possible, even on your off days. Recovery is an important part of the process. You should allow at least one full day of rest between workouts to realize the maximum benefit from this routine.

Variation of Exercise

The Gina Carano training routine is anything but ordinary. Not only will each workout contain a different assortment of exercises, but also some you may have never heard of. The walking push-up, resistance sprint, backwards resistance sprint and body saw are just a few examples of unique exercises that will be necessary to learn and master. Take the time to understand how to correctly perform these and all other new moves before embarking on a workout and always use proper form on each and every exercise.

Put the Pieces Together

Training like a superstar can be futile if you do not eat like one. When you add proper nutrition to the mix of training and recovery, the whole program comes together perfectly to give you the level of fitness you desire and the body to go with it.

The Gina Carano workout is a comprehensive and proven plan for success. It is a combination of three grueling routines meant to provide extreme results in minimal time. If you are looking to take your fitness level to the comparable elite status of a legend-in-the-making, get started with this plan today!

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • BOSU Ball
  • Resistance Band
  • Rope
  • Flat Bench
  • Cable Machine
  • TRX Suspension
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Glutes / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Middle Back / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
2 sets, 00:03:00
2 -- 00:03:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Groin secondary Outer thighs secondary Traps secondary Forearms secondary Lower back secondary Obliques secondary Quads primary Chest primary Glutes primary Middle back primary Abs primary Hamstrings primary Calves primary Lats primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Calves / Intermediate
3 sets, 25 reps00:01:00
3 -- 00:01:00 25 -- --:--
Default
Calves / Intermediate
3 sets, 25 reps00:01:00
3 -- 00:01:00 25 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Middle Back / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Groin secondary Outer thighs secondary Traps secondary Forearms secondary Lower back secondary Obliques secondary Quads primary Chest primary Glutes primary Middle back primary Abs primary Hamstrings primary Calves primary Lats primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Intermediate
5 sets, 1 reps, 01:00 rest
5 -- --:--:-- 1 -- 01:00
Default
Glutes / Intermediate
5 sets, 1 reps, 01:00 rest
5 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Groin secondary Outer thighs secondary Traps secondary Forearms secondary Lower back secondary Obliques secondary Quads primary Chest primary Glutes primary Middle back primary Abs primary Hamstrings primary Calves primary Lats primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Glutes / Intermediate
3 sets, 14 reps
3 -- --:--:-- 14 -- --:--
Default
Middle Back / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
2 sets, 00:03:00
2 -- 00:03:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 22 reps
3 -- --:--:-- 22 -- --:--
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Abs / Intermediate
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Hamstrings / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Groin secondary Outer thighs secondary Traps secondary Forearms secondary Lower back secondary Obliques secondary Quads primary Chest primary Glutes primary Middle back primary Abs primary Hamstrings primary Calves primary Lats primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 14 reps
3 -- --:--:-- 14 -- --:--
Default
Calves / Intermediate
3 sets, 25 reps00:01:00
3 -- 00:01:00 25 -- --:--
Default
Calves / Intermediate
3 sets, 25 reps00:01:00
3 -- 00:01:00 25 -- --:--
Default
Quads / Intermediate
3 sets, 14 reps, 01:00 rest
3 -- --:--:-- 14 -- 01:00
Default
Quads / Intermediate
3 sets, 14 reps
3 -- --:--:-- 14 -- --:--
Default
Middle Back / Intermediate
3 sets, 14 reps
3 -- --:--:-- 14 -- --:--
Default
Glutes / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Groin secondary Outer thighs secondary Traps secondary Forearms secondary Lower back secondary Obliques secondary Quads primary Chest primary Glutes primary Middle back primary Abs primary Hamstrings primary Calves primary Lats primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Quads / Intermediate
5 sets, 1 reps, 01:00 rest
5 -- --:--:-- 1 -- 01:00
Default
Glutes / Intermediate
5 sets, 1 reps, 01:00 rest
5 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Groin secondary Outer thighs secondary Traps secondary Forearms secondary Lower back secondary Obliques secondary Quads primary Chest primary Glutes primary Middle back primary Abs primary Hamstrings primary Calves primary Lats primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:06:00
-- -- 00:06:00 -- -- --:--
Default
Glutes / Intermediate
3 sets, 16 reps
3 -- --:--:-- 16 -- --:--
Default
Middle Back / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
2 sets, 00:04:00
2 -- 00:04:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 24 reps
3 -- --:--:-- 24 -- --:--
Default
Chest / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Hamstrings / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Groin secondary Outer thighs secondary Traps secondary Forearms secondary Lower back secondary Obliques secondary Quads primary Chest primary Glutes primary Middle back primary Abs primary Hamstrings primary Calves primary Lats primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 16 reps
3 -- --:--:-- 16 -- --:--
Default
Calves / Intermediate
3 sets, 25 reps00:02:00
3 -- 00:02:00 25 -- --:--
Default
Calves / Intermediate
3 sets, 25 reps00:02:00
3 -- 00:02:00 25 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Middle Back / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Glutes / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 40 reps
3 -- --:--:-- 40 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Groin secondary Outer thighs secondary Traps secondary Forearms secondary Lower back secondary Obliques secondary Quads primary Chest primary Glutes primary Middle back primary Abs primary Hamstrings primary Calves primary Lats primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 45 reps, 01:00 rest
3 -- --:--:-- 45 -- 01:00
Default
Quads / Intermediate
6 sets, 1 reps, 01:00 rest
6 -- --:--:-- 1 -- 01:00
Default
Glutes / Intermediate
6 sets, 1 reps, 01:00 rest
6 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Groin secondary Outer thighs secondary Traps secondary Forearms secondary Lower back secondary Obliques secondary Quads primary Chest primary Glutes primary Middle back primary Abs primary Hamstrings primary Calves primary Lats primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:06:00
-- -- 00:06:00 -- -- --:--
Default
Glutes / Intermediate
3 sets, 16 reps
3 -- --:--:-- 16 -- --:--
Default
Middle Back / Expert
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
2 sets, 00:05:00
2 -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 24 reps
3 -- --:--:-- 24 -- --:--
Default
Chest / Intermediate
3 sets, 18 reps, 01:00 rest
3 -- --:--:-- 18 -- 01:00
Default
Abs / Intermediate
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Abs / Intermediate
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Hamstrings / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Groin secondary Outer thighs secondary Traps secondary Forearms secondary Lower back secondary Obliques secondary Quads primary Chest primary Glutes primary Middle back primary Abs primary Hamstrings primary Calves primary Lats primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 16 reps
3 -- --:--:-- 16 -- --:--
Default
Calves / Intermediate
3 sets, 25 reps00:03:00
3 -- 00:03:00 25 -- --:--
Default
Calves / Intermediate
3 sets, 25 reps00:02:00
3 -- 00:02:00 25 -- --:--
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps
3 -- --:--:-- 16 -- --:--
Default
Middle Back / Intermediate
3 sets, 16 reps
3 -- --:--:-- 16 -- --:--
Default
Glutes / Intermediate
3 sets, 16 reps
3 -- --:--:-- 16 -- --:--
Default
Chest / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Abs / Intermediate
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Groin secondary Outer thighs secondary Traps secondary Forearms secondary Lower back secondary Obliques secondary Quads primary Chest primary Glutes primary Middle back primary Abs primary Hamstrings primary Calves primary Lats primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Quads / Intermediate
7 sets, 1 reps, 01:00 rest
7 -- --:--:-- 1 -- 01:00
Default
Glutes / Intermediate
7 sets, 1 reps, 01:00 rest
7 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Groin secondary Outer thighs secondary Traps secondary Forearms secondary Lower back secondary Obliques secondary Quads primary Chest primary Glutes primary Middle back primary Abs primary Hamstrings primary Calves primary Lats primary Biceps primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • BOSU Ball
  • Resistance Band
  • Rope
  • Flat Bench
  • Cable Machine
  • TRX Suspension
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54 people started this plan

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Gina Carano Workout Plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • BOSU Ball
  • Resistance Band
  • Rope
  • Flat Bench
  • Cable Machine
  • TRX Suspension
Show All

54 people started this plan