Strength & Conditioning: Nia Shanks, Week 1, Day 3

Nia Shanks

Featured Coach

Paducah, Kentucky, United States

Women's Fitness, Strength and Conditioning, Strength Training

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 3


1. Rack Pull (2-3 inches below the knee): 4x5


2A. Close Grip Push Up: 4x8

2B. Inverted Row: 4x8


3A. Walking Dumbbell Lunge (Substitute reverse lunge if you have achy knees): 3x12

3B. Dumbbell Curl: 3x12

3C. Ab Wheel Rollout: 3x12

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