Finish off this Intro to Strength Training series with a class that targets typical problem areas that come up in strength training, so you can work on them from the get-go and help prevent injury. We’ll target the full body in this class so you get a little bit of everything and a chance to build good strength training habits, before finishing off an intense but highly effective series.
DAY 5
INTRO TO STRENGTH
WITH JESSIE / 20 MINUTES
GEAR YOU WILL NEED
EXERCISE BREAKDOWN
WARM UP
Deep Squats
45 seconds
Inchworms
45 seconds
Side Bends
45 seconds
Lunge with Rotations
45 seconds
CIRCUIT
Staggered or Bulgarian Split Squat
45 seconds x 3 sets
If you have a step or bench and want to make this move extra challenging, go for the Bulgarian split squat. Otherwise, the staggered split squat is a great option for every level. You’ll be able to work on single leg training and stability with this move, which is great for targeting weaker muscle sides.
Glute Bridge with Toes Elevated
45 seconds x 3 sets
The glute bridge is a key exercise to build out the booty while also engaging the hamstrings, quads, and core. This version adds elevated toes on plates to make the move even more challenging and introduce a larger range of motion.
Plate Y’s, T’s, W’s
45 seconds x 3 sets
These moves are fantastic for shoulder strength, stability and health. By forming the letters Y, T and W with the plates, you’ll work the shoulders in a safe and thorough way to strengthen the entire shoulder.
Rainbow Landmines
45 seconds x 3 sets
Core strength is absolutely vital to your success in strength training. It’ll help protect you from injury over and over again, so building up that core strength whenever possible is so important. The rainbow landmines do exactly that, by increasing core stability and training your body to rely on the core during movement while protecting the spine. You’ll also engage your lower half to stay in a slight squat position throughout the move.
Plank (Pull Through Progression)
45 seconds x 3 sets
You’ll finish off this class with another round of core stability training, because that’s how important it is to your strength training. Planks are tough enough as it is, but the pull through progression adds in weights to challenge your stability even more. You’ll be dripping sweat in seconds!
MEET YOUR COACH
JESSIE
Jessica has been working in the fitness industry for 15 years, and as a full time personal trainer for the past 3 years. She believes in a holistic approach to health and sees fitness as a "long term game." With three young children, she understands the daily struggle of “mom guilt” that gets in the way of physical and mental self-care. She has lived through the transformation that happens to a woman's body during and after pregnancy (times three!) and is living proof that it's possible to be even stronger on the other side.