Women Fitness

Women Fitness is an exhaustive resource on exercise for women, workouts for women, strength training, Zumba, HIIT, weight loss, workout, fitness tips, yoga, pregnancy.

  • Member’s Login
  • 150 Countries
  • Health & Fitness
  • Celebrities
  • News
  • Digital Magazine
  • Shopping
  • Print Magazine
    • Follow
    • Subscribe

Sportswomen

Double Olympian Samantha Murray Spills Her Fitness Secrets

April 8, 2020 By Namita Nayyar (WF Team)

Namita Nayyar:

How do you train your legs? 5 exercises to complete a circuit.

Samantha Murray:

Try to hit your glutes, hips, quads, hamstring and calves to complete your leg workout. Always start with mobility and some plyometric movements to fully activate your muscles. I like to loosen the base of my foot with a golf ball before I start.  

1: Trapbar Deadlift – Aim to hit bodyweight and a half as a longterm goal. So I am 60kg, my goal is 90kg. 5 x 5 lifts with 2’ rest after each set. 

2: Bulgarian Split Squat – Holding a barbell behind your head on the shoulders and with the back leg resting on a raised platform. Start light and build as your confidence increases. This is a balance exercise too! 5 x 8 each leg with 2’ rest  

3: Romanian Deadlift (RDL) 3 x 6 with 2’ rest 

4: Barbell Hip Thruster 5 x 10 Use a pad under the bar to protect your hips. This is a great lift to add lots of weight. Add a band around your knees to make this harder and more focused on the glute mead. 

5: Calf Raise – Use a smith machine if you can. Stand on a platform and make sure to get full range of movement. I like double leg here. I focus on single leg work when skipping. 3 x 5 with 2’ rest

Namita Nayyar:

Share your preparations for future championships.

Samantha Murray:

Now I enjoy sport as a form of exercise and release. I love yoga. My goals are to stay in shape and feel proud of my physique as well as being healthy. I like to try new activities all the time.

Currently, I am picking up golf! I hope to always be able to run or walk. I’ll never stop the gym workouts: they are so vital to fat burn and a robust skeleton into later life. 

Namita Nayyar:

Share a few words about the website Womenfitness.net and message for our visitors? 

Samantha Murray:

It’s wonderful to have such a diverse platform where women can connect and share ideas while providing accessible inspiration to one another. Female fitness has transformed over the past decade. I remember when I was around 13 years old (2003) running along the pavement; men would beep horns and shout at me from their cars! It was horrible but I accepted it at the time. Women didn’t run, just men. There are many trailblazers in female sports to whom I am eternally grateful for and see now that they helped me to pursue my own fitness goals.

It was humbling years on to watch young girls in my own sport and community progress, quoting me as their role model, and some, growing to be competitive athletes later in life. It is all part of the legacy, continuity and growth of women in sport.

Follow her journey on:

  • https://www.samanthamurray.co.uk
  • https://www.instagram.com/samanthamurrayinsta/
  • https://twitter.com/_samanthamurray
  • https://www.facebook.com/OfficialSamanthaMurray/

This interview is exclusively taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.

All Written Content Copyright © 2020 Women Fitness

Pages: 1 2 3 4


Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Download Women Fitness App

Namita Nayyar
President
Women Fitness
Launches First Book

A rare insight into the life of 15 Track and Field Women World and Olympic Champions


Paperback Edition



Kindle Edition

Digital Magazine Sign-Up

NewsLetter Sign-Up

 

Available On Readly App

Available On Magzter

Advertise With Us


Categories

  • Beauty & Fashion
  • Building Strength
  • Calorie Catch
  • Celebrities
  • Diet & Optimum Nutrition
  • Disease Management
  • Exercise & fitness
  • Fertility & Pregnancy
  • Good health
  • Motivation Point
  • Weight Loss
  • Sexual Health
  • Target Abs
  • Women at 40
  • Yoga & Meditation
  • Others








Women Fitness App
Download Women Fitness App


  • facebook
  • Twitter
  • Linkedin
  • Pinterest
  • Instagram
  • Reddit
  • Tumblr

JOIN WF

  • WF Membership
  • Newsletter Signup
  • Why WF
  • Advertise With Us
  • Digital Magazine
  • Print Magazine

Absolutely Free

  • WF Categories
  • Fitness Analysis
  • Fitness Tools
  • Low Calorie Recipes
  • Calorie Catch
  • WF Entertainment

All About Us

  • About Namita
  • Team
  • Achievements
  • Testimonials
  • Contact Us

© by Womenfitness.net 1999–2021. All rights reserved.

All Categories

  • What’s New
  • Weight Loss
    • Obesity
    • Low Calorie Recipes
    • Real Weight Loss Stories
    • Fitness Tools
    • Daily Tip
    • Fitness Analysis
    • Motivation of the Day
  • Exercise
    • Body building
    • Fitness for Models
    • Target Abs
    • Women At 40
    • Motivation Point
  • Healthy Eating
    • Calorie Catch
    • Disease Management
    • Good health
    • Herbs
  • Beauty & Fashion
    • Eye Care
    • Hair Care
    • Hand & Foot Care
    • Make Up
    • Skin Care
    • Beauty Tip
  • Celebrities
    • Actresses
    • Celebrities & Fitness Trainers
    • Sportswomen
    • Celebrity List
  • Pregnancy
    • Fertility & Conception
    • Health During Pregnancy
    • Getting Back to Normal
    • Problems in Pregnancy
    • Due Date calculator
    • Sexual Health
  • Yoga
    • Beauty & Yoga
    • Yoga during Pregnancy
    • Meditation Point
    • The Yogic Diet
    • Weight loss Yoga
    • Yog – Asanas
    • Yoga & Disease Management
    • Yoga in Action
  • Contact
    • About Namita
    • Our Team
    • Advertize with Us
    • FAQ
    • Message Board
    • Contact Us
  • Shopping
    • Book & Mag. Store
    • Fitness Apparels
    • Fitness Music
    • Fitness Dvd’s
    • Maternity Store
    • Sports & Outdoors
    • Health Care Store
    • Natural Health Foods
    • Herbs & Spices
    • Beauty Shop
    • Jewelry Store
    • Flowers
    • Health Care Equip.
    • Diet & Nutrition
    • Health Mobile Apps
    • Sex Lubes Store
  • More
    • Testimonials
    • Awards
    • WF Links
    • Privacy Policy
    • Site Map
    • Disclaimer
    • News
    • Member’s Area
    • Reviews

Follow

  • facebook
  • Twitter
  • Linkedin
  • Pinterest
  • Instagram
  • Reddit
  • Tumblr