5 Tips To Get A Black Panther Female Warrior Body

February 24, 2018

5 Tips To Get A Black Panther Female Warrior Body

Black Panther Workout For Women

To get ready for his role in the Black Panther movie, Michael B. Jordan lifted heavy-weights with a lot of repetitions. He also worked out several times a day. I decided to recreate his work out but more geared towards women. These are my 5 tips plus a workout to get that Black Panther Female Warrior body.

Tip 1 Workout Twice A Day

You must workout twice a day until you reach your goal. Workout number one is a basic weight training program. You must perform each exercise for one minute. When you near the end of each minute, it should feel like you cannot lift anymore. If you can get through the minute with ease, the weight is too light but if you get to 30 seconds and can't go any longer, the weight is too heavy. You have to find that sweet spot.

Workout number two is a high-intensity training program. You will need a couple of dumbbells and gliding discs or small hand towels. Each exercise is performed for 45 seconds with 15 seconds rest.

You can choose to do workout number one in the morning or evening and it is the same for workout number two, you have to see what fits into your schedule. You do workout number one and workout number two, three times a week with a day of rest between weight workouts. *See the workouts below

If you have any issues with your knees, back or shoulders do not attempt to do this workout plan. I can design a joint-friendly program for a small fee. Please send me an email at sheilafit10@gmail.com

Tip 2 Do Cardio Two or Three Times A Week

On the days you are not weight training, do cardiovascular(aerobic exercise) for 20 minutes for beginners and 30 to 45 minutes for non-beginners. Cardio workouts are biking, running, walking, rowing, stair climbing, swimming, skating, the elliptical trainer and etc.

Tip 3 Stretch After Working Out

Because you will be working out a lot, it is imperative that you do a total body stretch on your weight training days after each workout. On the cardio days, you only need to stretch your lower body but if you want, you can do a total body stretch too.

Stretching is important because it helps to keep your muscles flexible so you can maintain full range of motion in your joints. With exercise, the muscles tend to shorten and become tight. By stretching after your workout, this process helps to bring your muscles back to their resting state. Look at these following videos if you do not know how to stretch your upper or lower body.

Stretches for the upper body

Stretches for the lower body

*You don't need to all of the stretches but do one for each body part

Tip 4 Eat Clean or Eat Six Meals A Day

A nutritious and lower-calorie eating plan is a must and you CANNOT look like the women in the picture above if your diet is not on point. Michael B. Jordan ate six small meals a day in order to get ready for his movie role. I find some people do well with this plan while others do not, you have to choose a program that fits into your lifestyle. I found a program you can use if you want to try the six meal plan. Now Eat This! Diet: Lose Up to 10 Pounds in Just 2 Weeks Eating 6 Meals a Day!

I have a clean eating plan which is low in carbs 6 days a week and you have one day in which you can eat what you want if you like. It is found on Etsy and is an instant download upon purchase. The Six-Day Food Challenge. Here is a sample of the program:
1. 64 ounces(1.8L) of water daily
2. No soda
3. No bread
4. No pasta
5. No sugar except honey or agave
6. No sweets (candy, cookies, cake) unless it is a paleo dessert
7. No fried food
8. No rice except wild and brown rice and you can have 1/2 cooked rice

Tip 5 Embrace Your Rest Day

With this warrior program, you can workout five or six days a week but you MUST rest at least one day a week - that means no cardio, no weights, no yoga. If you feel tight, you can do a total body stretch but that is it. Your body needs days off too.