Strong Lady – Print Workout Here
I find whenever I personally use weights or work them into my client’s routine that the workout is always wrapped up with a feeling of strong and powerful. I hope this one does just that for you. Today I only need 33 minutes of your time. Let’s do this!
What you will need:
Dumbbells (1-12lbs each). As always, you can do this without weights, just move along with me!
Warm-Up
- 300 reps of jump rope
Workout
Complete each of the exercises below for 30 reps each, for a total of 4 sets.
- Alternating backwards runners lunges with back rows – Alternating your legs back into a deep runner’s lunge (which means that your back leg is straight and you’re leaning over your top leg that’s bent 90 degrees) complete a back row using the weights by squeezing your shoulder blades together in the center of your back while you lift your elbows.
- Side to side squat with kettlebell swing – Start with your feet together and the weight resting in front of your body, step over to the side allowing the weight to drop in-between your legs while you do a squat. Lift your body up, step your feet together, and swing the weight up towards your chest level. Repeat on next side.
Note: Keep your back straight, look forward and move with momentum. - Lunge hold with small weight twists in front of your chest – Only doing one leg at a time for each set (completing this workout you’ll do each leg twice) hold your body in a lunge position while you twist the weight in front of your chest, moving through the ribcage, to work your abs. Complete 30 twists.
- Chest press while doing alternating straight leg lifts – Lying flat on your back with your feet up in the air towards the ceiling, start with your hands together over your chest, and as you drop your arms to do a chest press, lower your legs at the same time. Do your best to keep your lower back on the ground and your hands in line with your chest – not your shoulders!
Modification: If this pulls on your lower back, bend your knees more, or, you can keep your feet on the ground.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
One of my favorite video’s, will be doing this one again for sure….amazing sweat session!! Feeling stronger, even double the weight of my hand weights this time.
Wow that’s awesome Lisa! I guess it left you feeling strong and powerful like I mentioned, which is perfect. When you come back to do it again, you could even try putting the weights up a little heavier.
wow what a great workout. All my muscles are shaking. Thanks Ash for another wonderful and sweaty workout you rock
More like YOU rock Dawn!
Ok – I couldn’t stop myself lol I did this workout this morning :) 6 workouts in 6 days — ps I’ve lost 6 inches total so far!
OMG you are incredible! You’re a freaking machine Kaitlin! Way to go. Now take tomorrow off so you don’t burn your body out and you can wake up to start again on Monday
Done!
??
Done! Happy hump day!!
Right back at you Jillian!!
Back at it!! Thanks for this kick ass workout!
Nice work!! Love the early morning workout. Enjoy your day Leah!
Loved that workout! I feel so strong..I loved working out my arms like that!!!
It does feel good, and we need them strong to carry the babies around!!
Done… Finally! Little dude woke up 3/4 the way through and I did the last 1/4 with him using me like a jungle gym. Haha.
Loved the picture you posted yesterday ;)
Loved it….feeling strong and sweaty
So pumped to see you got this in!
Done! Been MIA for a while, but am promising to be here 100% more.. My kids are trying to kill me lol. This was not my best workout but I did it, think I haven’t eaten enough for the energy.
Welcome back Mommma!! The fact that you gave this one a shot, even if ‘not your best’, is still amazing! You’ll get there!
Wow, that felt great! I replaced the last exercise with plank…I didn’t feel confident lying on my back this far along in the pregnancy.
Even be careful with plank too! If you feel any pulling in your abdomen, do some belly breathing to work the core and kegels instead ;)
Wowzers
Yup!!
two in a row. I really liked that one!
Wow had a ton of fun with this with my 3 year old. And when we were laying down stretching at the end she tells me “Mom your face is wet” which translates to we slayed that momma! Yeeew
That one kicked my ass! Loved it! Thank you!
That one was killer total sweaty. Happy hump day. Off to walk the dog. Ty Ash
Really enjoyed that one- love giving my upper body some love! Thanks, Ash!
So happy you liked it, and I’m always so amazed at how you ladies are committed in the evening. You rock!
Feel Awesome, Liked that one! Thanks, Ash
So pumped you enjoyed it Becky! Hope your arms were feeling it today ;)
Good one!
Lovely!!!
I feel fan-f’ing-tastic! Thanks Ash!:)
I LOOOOOVE hearing this!!
Felt great .. so sweaty
What a start to your day! Hope the rest of it was awesome ;)
Done. Did some shoulder in place of the chest press one but I liked that I could do most of the exercises still :) Thanks for the good sweat!
I bet that still felt fantastic!!
So sweaty! That was great and it flew by! ?
Amazing!!
Done. Good one. Thanks Ash.
You’re welcome Ashley!!
Loved this one!
You would!! You like the tough weighted ones ;)
That was tough but needed!!! Thanks Ash!!!!
You’re welcome Ray!!
This one was tough for me BUT I kept moving and got sweaty for 30 mins!
Good for you April!!
Good way to start my Sunday morning :)
I would have to agree hehehe
Done and I think I’ll be feeling my lower abs for days!!
Perfect!! Now to get giggling so you really feel it!!!
That was my sweatiest workout yet! Holy crap, I feel amazing!!
Isn’t that just the best feeling!? Love sweat everywhere. So rewarding!!
So sweaty. So awesome!
So pumped!!
Done! Loved the stretch at the end. Merci!
You’re most welcome, friend!!
So sweaty and feeling amaze! 33 minutes flew right by!
That’s perfect! You know you’re focus game is on when it flies by!!
*your
that was a tough one! thank you!!
Anytime Lisa!!!
Woo! That was awesome! Thanks Ash?
Your pain is my pleasure Tracy!!!
Done. I needed that!
You weren’t kidding about the SWEAT!!! My body is beyond sweating….it’s raining!
Finally got a workout in and definitely sweating!! Just what I needed – Thanks!
Trying to get back on track. Perfect work out for it. Sweating like crazy.
Welcome back, friend! Keep up the sweat! See you soon!
Love this one- definitely a fave! Thanks Ash!
You’re most welcome! Awesome way to start your week Amber! ?
Cut the stretching sort to head back to work but happy to report I’m nice and sweaty! A treat for all my coworkers this aft!
You can tell them all we said “you’re welcome!” Hahahaha
Dripping sweat! Feels good as I kind of celebrated Chad’s birthday like my birthday today – and there was a lot of bad eats!
As you should! Tell Chad I said happy birthday!!
W/O #3 had to really push myself to do this…but now no regrets. good one as always Ash
Well done Kim!! I’m proud of you!!
One of my fav sweat fest workouts. Thanks Ash
Anytime lady!! Happy to see you commenting!