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 3
1. Rack Pull (2-3 inches below the knee): 5×5 (Same weight as Week 2)
2A. Close Grip Push Up: 5×5 (Same weight as Week 2)
2B. Inverted Row: 5×5 (Same weight as Week 2)
3A. Walking Dumbbell Lunge (Substitute reverse lunge if you have achy knees): 4×10 (Same weight as Week 2)
3B. Dumbbell Curl: 4×10 (Same weight as Week 2)
3C. Ab Wheel Rollout: 4×10