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 3, Day 1

1. Squat: 4x6 (Same weight as Week 2)


2A. Dumbbell Bench: 4x6
2B. One Arm Dumbbell Row: 4x6

3A. Single Leg Romanian Deadlift: 4x10
3B. Reverse Crunch: 4x10

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