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 1

1. Squat: 4x8 (Add 5 - 10 pounds to the weight you used in Week 1.)

2A. Dumbbell Bench: 4x9 - 10 (Use same weight as you did in Week 1.)
2B. One Arm Dumbbell Row: 4x9 - 10 (Use same weight as you did in Week 1.)

3A. Single Leg Romanian Deadlift: 3x13 - 15 (Use same weight as you did in Week 1.)
3B. Reverse Crunch: 3x13 - 15