If I could only do one workout for the rest of my life, it would be strength training—for sure. Apart from making you feel like a badass and sculpting a sexy bod, hundreds of studies have shown that strength training boosts your metabolism and has a positive impact on fat loss and calorie burning. This means big changes in your body composition!
Another super power of strength-training exercises is that they can double as a cardio workout. By performing strength-based moves that boost your heart rate, like the ones in this week's workout, you can get your sweat on and get out of the gym in record time. How's that for multitasking?
The workout: Complete three circuits of all five exercises below in order without resting between moves. For the first circuit, complete 10 reps of each move. Complete 12 reps for the second circuit and 15 reps for the third. Find a sustainable pace that keeps your heart rate up but allows you to finish the entire workout. Breakout your '80s-style sweatband because you're about to heat things up!
See the workout in its entirety in the Pinterest-friendly graphic below, then scroll further down the page for a play-by-play of each move.
1. Overhead Barbell Squat
Hold a 35- or 45-pound barbell with your hands slightly wider than shoulder-width apart. Place the barbell directly over your head with your arms fully extended but not locked (A). Stand with feet shoulder-distance apart, and lower your hips into a squat. Lower until the tops of your thighs are almost parallel to the floor and your hips are slightly higher than your knees (B). Pause, then push through your heels to return to the standing position. Keep your arms perpendicular to the floor. That’s one rep. Repeat the move for the recommended reps without lowering the bar from above your head.
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2. Inverted Row
Sit on the floor, and grasp the bar above you with an overhand grip (your hands should be shoulder-width apart with your arms straight and your legs extended out in front of you) (A). Keep your feet together with your heels on the ground, bend your elbows, and pull your chest toward the bar so that your upper arms are at a 45-degree angle. Stop when your chest is four inches from the bar (B). Lower back down to the starting position. That’s one rep. Without releasing, complete the recommended number of reps for each set.
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3. Pushup With Feet On Swiss Ball
Place your feet on top of a Swiss ball with your hands slightly wider than your shoulders (A). Allow your elbows to bend outward, and lower your chest until it's four inches from the floor. Keep your head in alignment by looking straight down at the floor (B). Press yourself back to the starting position. That’s one rep. Without releasing your legs, complete the recommended number of reps for each set.
4. Thrusters
Stand with your feet hip-distance apart with a pair of 8- or 10-pound dumbbells at your shoulders. Stand with a long, tall spine, and brace your core. Turn your toes out slightly (A). Bend your knees, and lower your hips until the tops of your thighs are parallel to the floor (B). Pause at the bottom, and push into your heels to stand while pressing the dumbbells over head. Extend your arms so that the dumbbells are above your head and directly over your shoulders (C). Lower the dumbbells back to your shoulders. That’s one rep. Complete the recommended number of reps for each set.
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5. V-up
Lie with your back on a mat, and extend your arms overhead and your legs in front of you with your feet together (A). In one movement, contract your abs, pull your legs up, and touch your toes (B). Exhale as you contract, and keep your feet together throughout the move. Release back down with control. That's one rep. Immediately contract back up, and complete the recommended number of reps for each set.
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Holly Perkins is a certified strength and conditioning specialist, founder of Women’s Strength Nation, and author of Lift to Get Lean.
