These workouts are designed by strength coach and author Nia Shanks. The workouts are posted three days a week and will help you get strong and learn how to really ‘lift like a girl.’ Learn more about Nia and her approach to training here.
Strength & Conditioning Workouts – Nia Shanks
For the next four weeks you’ll perform a total of three workouts per week on non-consecutive days. Don’t forget how to Lift Like a Girl. Focus entirely on your performance when you’re at the gym. Follow the provided guidelines for improving your performance each week.
Week 2, Day 3
1. Rack Pull (2-3 inches below the knee): 4×5 (Add 5 – 10 pounds to the weight you used in Week 1)
2A. Close Grip Push Up: 4×9 – 10
2B. Inverted Row: 4×9 – 10
3A. Walking Dumbbell Lunge (Substitute reverse lunge if you have achy knees): 3×13 – 15 (Same weight as Week 1)
3B. Dumbbell Curl: 3×13 – 15 (Same weight as Week 1)
3C. Ab Wheel Rollout: 3×13 – 15 (Same weight as Week 1)
