Girls Who Lift Series (Day 3)


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 thrusters and then move right into the seated lat pull down before taking a rest. Complete a total of 4 rounds.

Picture of a male doing Dumbbell Thrusters Exercise

Dumbbell Thrusters

The dumbbell thruster is a challenging multi-joint exercise that targets the legs, shoulders and arms.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a female doing Seated Lat Pull Down Exercise

Seated Lat Pull Down

The seated lat pull down is an isolation exercise that trains the muscles in the mid back.

Do 10 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 TRX T-Bar Row Exercise

TRX T-Bar Row

The TRX t-bar row is an intermediate upper body exercise. This is a challenging exercise that targets the back and arms and requires a fair amount of core strength.

Do 10 reps on each side then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Cable Woodchop Exercise

Cable Woodchop

The cable woodchop is an excellent core exercise that also engages muscles in the back, shoulders and legs. This exercise can be done by beginners or advanced athletes and would be a great addition to any program.

Do 15 reps on each side then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Plank to Push Up Exercise

Plank to Push Up

The plank to push-up is a challenging exercise that targets the shoulders, arms and core.

Do 10 reps on each side 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 male doing Burpees Exercise

Burpees

The burpee is a challenging full body exercise that targets the shoulders, legs, chest, arms and core.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a female doing Stability Ball Dolphin on Bench Exercise

Stability Ball Dolphin on Bench

The stability ball dolphin is an intermediate lower body exercise that uses the bench to add an element of instability. This exercise trains both the buttocks and the lower back.

Do 30 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a female doing Side Plank Hip Raise Exercise

Side Plank Hip Raise

The side plank hip raise is a beginner core exercise. This exercise strengthens the muscles of the core with most of the body weight placed on the underside obliques.

Do 15 reps on each side then rest for 30 seconds
LEARN EXERCISE