Strength workouts help build muscle while burning fat. It's a must for me to add in strength every single week. Enjoy!
THE WORKOUT
Chest press + rotation
Narrow to wide press
Squat press
Mountain Climbers
Single bent over row
Push up shuffle
Lateral arm shuffle
Curl to press
hammer curl to press
Curl to squat
Upright Row
Lateral Raise
Walk out to push up
Mountain Climbers
FULL WORKOUT
Hip Circles
Air Squat
Lunges
Squat Pulses
Lunges
Side Squat Jump
Squat Jump
Mountain Climbers
Forward to reverse lunge
High Knees
Lateral Lunge
Squat to curtsey
Split Jumps
Burpees
Squat Jacks
Pivot Squat
In n' Out abs
Russian Twist
Plank
Stretch
Grab a light to medium set of dumbbells and join me on the mat and let's get after it!
This one will sneak up on you! Grab your dumbbells and have at it!
I like 10lb dumbbells for this one so I can easily transition from lower body to upper body, but you do you!
THE WORKOUT
Lunges + add twist
Squats
High knees
Butt kicks
Squats with weights on shoulders
Squat walks
Squat to lunge to squat to lunge
Single leg dead lift
Dead lift
Glute bridges
Kneeling Childs pose thrust
Wide squat side reach
Jump squats to finish
THE WORKOUT
1 dumbbell - marches
Overhead circles
Power jacks
Reach out and in / bicep curls / rotate / pulses
Renegade rows / into push ups X3
Seated overhead press work
Kneeling tricep kickbacks
X3
1/2 Tabata push ups to finish
THE WORKOUT
Shoulder rolls
Reach out
Bicep curls/pulsesX2
Hammer head V curls/pulses X2
Overhead press 10/10/10
Bent over rows
Forward lift/pull back/lower alt.X10 sets
Burpees
THE WORKOUT
Walk Outs
Box Steps
Goblet Squats / Lef Lifts / Goblet Squats / Leg Lifts
Overhead Press / Bicep Curls
Core: Roll Downs / Russian Twists
Split Jumps
THE WORKOUT
Reach out
Circles
Power jacks
Renegade rows 1 min
F’d up burpees 1 min
X2
Lateral lunge 3x lift
Grande plie with twist
X2
Mountain climbers
Crunches with arms overhead
X2
Stretch
THE WORKOUT
Band walks
Squats
Thigh bones press out
Stay low in n out jumps
1st round:
Side leg lifts
Skaters
Side leg lifts
Skaters
X2
2nd round:
Renegade rows
Weighted squats (weights at shoulders)
X3
3rd round:
Kickstand rdl
Split jumps
Kickstand rdl
Split jumps
X2
4th round:
Curled up cru...
THE WORKOUT
Arm reach straight out
90 degree bicep curl / pulses
In n out + twist
Reverse alt lunge with leg lifts
Other side
Split jumps
Half roll backs with twist
C curve single arm press
Seated overhead press
Plank rows
High knees with weight to finish
THE WORKOUT
Warm up
Jumping jacks
Squats
Reverse lunge
High knees
Mountain climbers
Strength
Single leg deadlift into reverse lunge (1 min) pulses
Other side
Weights on shoulder - squat
Curl to press
Weighted sprawls
Core
Roll ups
Plank row/lunge row/flipped row (1 min)
Mountain climbers
Russia...
THE WORKOUT
Arms
Push ups
Entended core planks
All fours kick backs / pulses X2
Diva donkey kicks
1/2 roll back twists / Russian twists
All fours kick backs / pulses X2
Diva donkey kicks
Ab series with pulses
Tricep dips
Side plank / forearm plank hip dips / side plank / forearm plank hip dips
THE WORKOUT
Marches
Reach Forward
Power Jacks
Squats - Jump in n' Out
Core - Single leg taps
Chest press
Single Leg Bridges
Skull Crushers
Roll up with weights
Lower Body Work
Power Jacks
THE WORKOUT
Arm circles
Dance reach
Side lunges
Walk Outs
All Fours Tricep Kick Backs / Flys
Mountain Climbers
Other Side
Half Roll Back - Reaches, Overhead, Twist
Reverse Lunge
RDL
Side Lunge
Repeat X10
Overhead press + rotation X10
Swings
Single leg suitcases Alt.
Plie Squat with overhead tric...
THE WORKOUT
Cat/Cow
Bidr/Dog
Half roll back with twist
Core arms upLower lift/scissors
Wood chops
Lunge twist at chest, forward, overhead
Side plank presses
High Plank arm reaches (no weights)\
Side plank presses
Frog crunches
Toe taps with weights
Scissor twists
Mountain Climbers with obliques
THE WORKOUT
Side lunges
Good mornings
Standing Hip Circles
Sumo squat leg lifts
Single leg RDL Kickstand into Leg Lifted
Reverse Lunge + Pulses
Curtsey + center/pulses
Lowering Lunge with twist 30 seconds
OTHER SIDE
Shoulder Bridge with weights overhead
Prison Squats
Spilt Jumps
THE WORKOUT
Shoulder Rolls
Reach out and in + twist
Overhead with step
Power Jacks
Seated Press starting at chest
Goal post pulses
Core arms upLower lift/scissors
Fly into tricep kick back
Bicep curl into v’s
Renegade Rows
Mountain Climbers
Burpees to finish 45 1 min.