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: 4×8 (Add 5 – 10 pounds to the weight you used in Week 1.)
2A. Dumbbell Bench: 4×9 – 10 (Use same weight as you did in Week 1.)
2B. One Arm Dumbbell Row: 4×9 – 10 (Use same weight as you did in Week 1.)
3A. Single Leg Romanian Deadlift: 3×13 – 15 (Use same weight as you did in Week 1.)
3B. Reverse Crunch: 3×13 – 15