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 4, Day 2

 

1. Rear Foot Elevated Split Squat: 5x5 (Add 5 pounds to the weight you used in Week 3)

 

2A. One Arm Dumbbell Shoulder Press: 5x5 (Add 5 pounds to the weight you used in Week 3)

2B. Neutral Grip Chin Up: 5x5 (Add 5 pounds to the weight you used in Week 3)

 

3A. Push Up: 4x11- 13 (Same weight as Week 3)

3B. Face Pull: 4x11- 13 (Same weight as Week 3)

3C. Back Extension: 4x11- 13 (Same weight as Week 3)

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