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Strength

Strength

Strength workouts help build muscle while burning fat. It's a must for me to add in strength every single week. Enjoy!

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Strength
  • 21 min Upper Body and Core Strength + Dumbbells

    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

  • 33 min Lower Body + Core - Dumbbell

    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

  • Upper Body and Abs Strength 35 min

    Grab a light to medium set of dumbbells and join me on the mat and let's get after it!

  • 40 Min Full Body Strength w Dumbbells

    This one will sneak up on you! Grab your dumbbells and have at it!

  • Full Body Strength in 26

    I like 10lb dumbbells for this one so I can easily transition from lower body to upper body, but you do you!

  • Lower Body Dumbbell 20

    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

  • Upper Body Dumbbell 20

    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

  • Upper Body Dumbbells in 17

    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

  • Full Body Dumbbell in 30

    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

  • Dumbbell HIIT in 20

    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

  • HIIT & Sculpt in 45

    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...

  • Heavy Weight Strength

    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

  • Full Body Strength in 20

    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...

  • Abs + Upper Body Strength

  • Full Body Strength 30 min.

    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

  • Strength Day 5 - Full Body

    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

  • Strength Day 4 - Full Body

    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...

  • Strength Day 3 - Core

    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

  • Strength Day 2 - Lower Body

    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

  • Strength Day 1 - Upper Body

    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.