Strength Builder – Print here
Grab your weights and set your timer to 50/10, because this baby is going to build your strength like no other. The last weighted workout got so much great feedback that I thought I would quickly do another. These compound movements are meant to define your whole body, increase your strength, challenge your cardio, and leave you with workout euphoria. Have fun with this one, but be sure to watch your form! PS – I used 10lbs dumbbells, but anything ranging from 1-10lbs would work. I wouldn’t recommend much more though!
Warm-Up
- 3 minutes of jump rope.
Workout
- Walking side to side “Kettlebell” swing – Holding one weight in both hands, start in a standing position with your feet together. Step right into a squat and drop the weight between your legs, step your feet back together and swing the weight up to shoulder level. Now repeat this on the left side, and move back and forth between both sides while keeping your eyes up, with a nice straight back.
Modification: If you feel any discomfort in your back you can do a stationary kettlebell swing, or you could eliminate the weight altogether. - Squat and bicep curl – Standing with your feet directly underneath your hips, keep your heels on the ground while you do a nice low squat. Move back up to a standing position and complete biceps curls with both arms simultaneously. Repeat.
- Wide leg squat and elevated back row – Standing with your feet much further than hip distance apart, turn your toes slightly out, and allow both weights to rest in-between your legs. Keep your eyes up and your back straight while you drop down into a squat. When you come back up do an elevated back row by squeezing your shoulder blades together.
Note: While doing the elevated back row, try to keep shoulders down, your elbows in-line with your middle back, and your arms wide. Palms will be facing down during this exercise. - Push-up with weighted back rows – In a plank position with your hands a little wider than your shoulder width, complete one push-up as low as you can followed by a single arm back row. Complete another push-up and do a back row on the next side. Alternate back and forth with your back rows after each push-up.
Modification: Please focus on your form here and don’t compromise your back health by trying to push through when you know your body is asking you not to. If you cannot keep your hips down while completing this exercise, simply drop down to your knees for this exercise to add some support. As you gain strength you can try this workout again in the high plank position! - Boat pose & shoulder presses – While sitting on your bum, and holding one weight in front of your chest, lean back into a “Boat Pose” so that you can feel your abs contract. From here you want to lift the weight above your head while you also pull your body up into a more erected sitting position. Repeat this while moving from position one, to position two.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
great workout!!
Yay!! Happy to hear you’re still getting your sweat on with them Nicole!
one word – holyyyyyyyyyyyyyyyyyyyyyyy!
LOL – You’re so harcore right now Kim! I love it.
Doing two videos back to back is a terrible idea. My legs are shaking.
Haha yes! It looks like you made up for the couple days lost with lots of eating Chantal. Good work!
Wowzers!
Hehe that’s a good thing right?!
Oh ya. Totally kicked my butt during the first set!
Nice!
Was feeling like crap this morning and debated skipping today’s workout but so glad I did it! Feeling great! Thank you!
You’re awesome Patricia! I’m feeling the same so you’ve actually motivated me to get moving this time!
Whew!!
Pow!
Wow , been out of it for a while and now I’m back and this was good
Nice to have you back! Always hard but feels so good!
all done
💪
Sweaty
Purrrfect!
Wowzers that was a sweaty one!
Sweaty success!!
HIIT workouts are my favourite!! An exhausted sweaty mess but feel so much stronger!!
Amazing! Good work lady!
WOW! my arm are feeling that one.
Makes you feel strong I’m sure!
Ouch! In a mostly good way!
Haha awesome, I agree!
love anything weights! :)
Yes you always did! Glad you enjoyed it!
Weighted workouts are my fav :)
You’re my fav. Good work lady!
Good one
👍
Think this was the most challenging all around muscle workout, still got some good sweat and cardio going with the movement but my muscles definitely feel good after that baby
Oh yeah you’ll be feeling that over the weekend too! Toned arms!
All done!
Good stuff April!
Ouch! Great workout!
👍
Okay first day back after a three day migraine and I’m soaked. Great workout.
Three day migraine! That sounds awful. Happy you’re back at it!
Yahoo sweaty. Needed that after today. Now I can enjoy glass of vino. Ty Ash
I bet that wine was worth every drip of sweat 🍷
Awesome. Now off to a 7 hour volleyball tourney.
So glad I can do these things for me online!!
Glad you could fit it in before that! That’s a long one. Have fun!
Great weight workout!! I’m soooo sweaty!
Nice!
Bad day to increase my weights!
Haha or perhaps a good day?!
Finally got this one done . ..
Nice!
Sweaty . Good one!
Nice!