Girls Who Lift Series (Day 1)


Intermediate Level of Difficulty (45 minute workout)

This is a 3 day per week strength program designed for the ladies that want to lift weights, get strong and become unstoppable!

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WORKOUT SERIES

This workout is part of a "multi-day" training program. You can divide up the days to fit your schedule, however; we recommend that you take a full day of rest to let your body recover between workouts. For example: If you are doing a 3 day workout program, you may choose to workout (Monday - Day 1), (Wednesday - Day 2), (Friday - Day 3).

Day 1 Day 2 Day 3

Circuit

Complete a set of front squats and then move right into the flexed arm hang before taking a rest. Complete a total of 4 rounds.

Picture of a female doing Barbell Front Squats Exercise

Barbell Front Squats

The front barbell squat is an intermediate lower body exercise that targets the quads, glutes, hamstrings and core!

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Flexed Arm Hang Exercise

Flexed Arm Hang

The flexed arm hang is a challenging upper body exercise that targets the shoulders, biceps and core.

Do this for 30 seconds then rest for 2 minutes
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another taking 15-30 rest between each. Do this entire circuit 3 times before moving on.

Picture of a female doing Goblet Squat Exercise

Goblet Squat

The goblet squat is a beginner level lower body exercise. This is a great exercise that targets the glutes, quads and hamstrings.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Split Dumbbell Lunge Exercise

Split Dumbbell Lunge

The split dumbbell lunge is a challenging lower body exercise that targets the glutes, quads and hamstrings.

Do 10 reps on each side then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Jumping Pull-Ups Exercise

Jumping Pull-Ups

The jumping pull-up is a challenging full body exercise that targets the back, legs and arms.

Do 20 reps then rest for 30 seconds
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another taking 15-30 rest between each. Do this entire circuit 3 times before moving on.

Picture of a female doing Kettlebell Swing Exercise

Kettlebell Swing

The Russian kettlebell swing is an excellent compound exercise that targets the lower body and core. This is a challenging exercise but is suitable for all fitness levels.

Do 15 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Medicine Ball Slams Exercise

Medicine Ball Slams

The medicine ball slam is a full body conditioning exercise that targets the back, shoulders and core.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Stability Ball Push-Outs Exercise

Stability Ball Push-Outs

Stability ball push outs are an intermediate core exercise that strengthens the lower back and abs. This exercise also improves balance and coordination.

Do 20 reps then rest for 30 seconds
LEARN EXERCISE

Exercise

Complete a total of 2 minutes in the plank to finish the workout.

Picture of a male doing The Plank Exercise

The Plank

This is a core exercise that targets the entire mid-section.

Do this for 30 seconds then rest for 30 seconds - Do this 4 times before moving on.
LEARN EXERCISE