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.


28 Day Meditation Challenge

Week 4, Day 1

1. Squat: 4 - 6 (Add 5 - 10 pounds to the weight you used in Week 3)


2A. Dumbbell Bench: 4x6 - 8 (Same weight as Week 3)
2B. One Arm Dumbbell Row: 4x6 - 8 (Same weight as Week 3)

3A. Single Leg Romanian Deadlift: 4x11 - 13 (Same weight as Week 3)
3B. Reverse Crunch: 4x11 - 13