Strong and Mighty
Print Workout Here
I know you ladies love weights and I hope to felt as strong as I did when I finished this bad boy. We target the whole body here and it’s done in just 24 minutes of hard sweaty work!
What you will need:
- Just yo’ sexy self and weights
Warm-Up:
- 1 min jump rope + 1 min squat with arm swings + 1 min leg lift and twist
Workout: 50/10, 4 times through for the first 5 exercises, the second set 50/10, 1 time through
- Set 1: Around The World Lunges – Right – Grab your weights and hold them by your shoulders. Lunge back with your right leg step up and into a squat then forward into a front lunge. Rotate through these 3 moves. Be sure not to follow momentum in your squat and front lunge. In your squat drop in the middle not out to the side and make sure your front knee doesn’t extend over your toe when you lunge forward. Plant your feet and then get into the proper form. You can also bring your arms up over your head with the weights to make it more challenging.
Modification: If you have bad knees front lunges can be challenging on them. Skip the front lunge and just do a back lunge and squat. - Set 1: Around The World Lunges – Left – Same as above but left leg.
- Set 1: Bicep Curls, Hammer Style – Stand with one foot in front of the other for back support and to ensure you don’t swing your hips as you raise the weights. Make sure your elbows stay at your sides, you don’t want them to come forward or back as you curl. Turn your wrists so they face each other, the weights should be up and down. Be sure to not swing your arms. Slow and controlled bring the weights up to your shoulders and back down.
- Set 1: Tricep Kickbacks – With your feet shoulder width apart and knees slightly bent for back support hinge through your hips slightly. Keep your chest tall. Bring your elbows just behind your hips/back and slightly bend your elbows. Bring your arms back until they are straight, you don’t have to lock your elbows. Once extended bring your arms back to the starting position so the weights are just in front of your hips. You don’t need to go into a full bicep curl on the way back.
- Set 1: Crunch Scissor Legs – Laying on your back bring your legs straight up. Support your neck/head with your hands behind your head and bring those shoulders up off the floor. Drop one leg at a time. These don’t need to be big and all the way to the floor. Small movements work well.
Modification: If your hip flexors don’t like this move still keep your legs up and shoulders off the floor and hold it here in a hollow hold. Your abs should shake.
- Set 2: Side Plank – Right – With your right elbow on the ground get into a side plank with your right knee on the ground. Be sure it is on an angle so your glute med is engaged (side bum). To make it more challenging come up on your feet. You can either stack them one on top of the other or staggered with your top leg forward. Make sure your hips stay facing forward.
- Set 2: Side Plank – Left – same on the other side
- Set 2: Dead Bug/Inverted Chair – Do this twice! Push your back into the ground and bring your arms up. Do this for 50 seconds, rest for 10 then hold it again. Make sure that back does NOT come up off the ground.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Done! Thanks, Nicole!
Boom! Nice work!
Thanks Nicole! Great way to start the week… I can’t believe I got up this early on a Monday. I feel great!:)
It’s a wicked way to start your week! Great job!
Done! Happy Monday!
Happy Monday chicka!
Done..trying to sweat out this cold!
Hopefully this one helped! way to not let it keep ya down!
done!
Rockin!
Done ..
Atta girl!
Back in the saddle after a march break hiatus. No I didn’t go anywhere beautiful, but my kids seem to be a full-time job. Thank you!
I don’t doubt girl! I know you were busy with them and burning calories :)
Great workout ! I really liked this one!
Amazing Antonia!!
Done
right on!
Great workout, thanks!
way to kill it girlly!
Sweaty betty! Thanks Nicole!
Woohoo!! Killin it Kait!
All done :)
Boom!
Done. Great Monday workout. Pumped to start the week. Ty Nicole
Amazing Pat!!! You always start the week strong!
I haven’t been able to work out in two weeks because of the flu…this was a good one to start back up again! Didn’t do the side planks because I was tired and didn’t want to push it. So I took a quick break and then did the inverted chair. Thanks!
Great modification and listening to your body! There’s no fail in that, I see it as a win! Glad to have you back!
All done didn’t have time for last set of ab but still felt it
No problem girl! I know you went hard in the first set anyways!
Had a totally shit day – this put me in a much better mood.
Thanks!!
Amaze-balls! I love those turn around days! I’m happy I was on the happy side on it!
Done! Good one … I’m a sweaty mess!
Unreal! Great work girl!
This was a good weighted push for the day wrapped up with some core!
Love the drive lady! Amazing work!
Great workout! Thanks Nicole!!
nailed it Mich!
I’ve had an anything but positive week since shortly after I completed my Saturday workout. Picked myself up and still need to take care of me. Thank you.
❤
But look at you! You didn’t let the negative week keep you from looking after you! That’s a win my dear!
Wowee those triceps!!
nice job lady!!!
Thanks for kicking my ass after a craptastic week with a sick child, sleepless nights and pure exhaustion…can’t let life be a road block!
You nailed it girl! It was just a little bump in the road which you got over with sweaty times! Great job lady!
Done. Awesome workout…I’m a sweaty mess.
Wooohooo!! Atta girl!
I was not prepared for the Bonus but powered through….legs still dying from Wednesday.
Look at you go! Nice work Danielle, keep power housing!
Love it! You’re killing it this week! And you know I’m always full of surprises silly :)
Awesome! Couldn’t do the bunny butt one yet….restrictions for our daughter didn’t like the word butt on youtube lol…so rather then spending time changing them I did this one that I didn’t do last week:) I will come back to the bunny one :) Thanks Nicole
OH my! I love that you’re taking precautions on your internet with her though. I can send it in the word doc via email if that’s easier lady just let me know!