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 1, Day 2

1. Rear Foot Elevated Split Squat: 4x7

2A. One Arm Dumbbell Shoulder Press: 4x7

2B. Neutral Grip Chin Up: 4x7

3A. Push Up: 3x12

3B. Face Pull: 3x12

3C. Back Extension: 3x12