top of page
  • Writer's pictureAngela Johnson

Strength Gain - Week 3 - Workout 1

This week is all about Super Sets! We're focusing on stronger muscles including your heart. Moving weight around will get your heart pumping. This week, keep track of the weight used for your lift during both of our Strength sessions. We'll use that to show your progress over the next 8 weeks. We're focusing on 2 lifts that will strengthen your back and legs: Squat & Deadlift. Here we go:

The Warm up:

  • Walk/jog/bike for at least 5 minutes

  • Mini-bands for Shoulders (15 reps at 3 positions)

  • :20 Hollow Hold to :20 Superman (2x)

  • Banded Glute Bridge (1x10-15 with 2-count hold)

Strength 1:



  • Deadlift

  • Dumbbell Chest Press

Strength 2:



  • Sumo or Front Squat with Dumbbell

  • Dumbbell Overhead Press or Front Raise

Muscular Endurance / Balance:

3 Rounds:

  • 12 Renegade Rows or 6 Point Row

  • 12 Hollow Hold Dumbbell Chest Fly

  • 40 Heel Taps

  • 20 Unilateral Balance / Bounce

Don't forget to stretch. Ex. quad pull, hamstring stretch, chest stretch and child's pose.

Now pat yourself on the back!

29 views0 comments

Recent Posts

See All


bottom of page