Girls Who Lift Series (Day 2)


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 bench press and then move right into the TRX body row before taking a rest. Complete a total of 4 rounds.

Picture of a male doing Bench Press Exercise

Bench Press

The bench press is a beginner upper body exercise. This is a great compound chest exercise that is suitable for any fitness level.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing TRX Body Weight Row Exercise

TRX Body Weight Row

The TRX body weight row is a beginner upper body exercise. This is an excellent exercise that targets the back and arms and is suitable for any fitness level.

Do 15 reps then rest for 1 minute
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 male doing Single Arm Dumbbell Row Exercise

Single Arm Dumbbell Row

The single arm bent over row targets the mid back and is a great beginner strength exercise.

Do 10 reps on each side then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Incline Alternating Press Exercise

Incline Alternating Press

The incline alternating chest press is great exercise for the chest and triceps.

Do 15 reps on each side then rest for 30 seconds
LEARN EXERCISE
Picture of a female doing Band Pull Aparts Exercise

Band Pull Aparts

The band pull apart is an excellent warm-up exercise that targets the rear deltoids and upper back. This exercise is suitable for all ages and all fitness levels.

Do 20 reps then rest for 1 minute
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 Stability Ball Skull Crushers Exercise

Stability Ball Skull Crushers

This stablity ball exercise is an excellent isolation exercise for the tricep muscles. This exercise utilizes the stability ball to practice balance and strengthen the core at the same time.

Do 15 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Push-Up Exercise

Push-Up

The push-up is a basic upper body exercise. This is a great exercise for any fitness level because it targets the chest, shoulders, arms and core.

Do 5 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Dumbbell Sit-Ups Exercise

Dumbbell Sit-Ups

The dumbbell sit-up is a challenging core exercise that targets the abs.

Do 15 reps then rest for 1 minute
LEARN EXERCISE