#StrongNotSkinny

I can do this

Time to Work

Grind doesn't Stop

#StrongNotSkinny I can do this Time to Work Grind doesn't Stop

Full Body

Choose your exercises

Upper Body | 2 - 3 exercises

Lower Body | 2 - 3 exercises

Compound Movements | 4 - 5 exercises

LOWER

UPPER

 

  • Pushup

    How to: Start in a high plank position with shoulders over wrists. Keep core tight, bend elbows, and lower body toward floor, until arms form 90-degree angles. (Elbows should point 45 degrees away from sides.) Press back to start position. That’s one rep. Complete 8 to 10 reps.

    Close-grip pushup

    How to: Start in a high plank position, but with hands directly beneath chest instead of shoulders. Bend elbows straight back towards feet to lower body toward floor, keeping upper arms close to sides. Press back up to start. That's one rep. Complete 8 to 10 reps.

    Dolphin pushup

    How to: Start in an upside down "V" shape (downward dog), palms pushing into mat and heels high. Bend at elbows and lower forearms down to floor at same time. Reverse motion to return to start. That's one rep. Complete 10 reps.

  • How to: Start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with elbows out about 45 degrees from sides. Keep lower back pressed into floor, press weights straight up over chest, and extend arms. Pause for a moment, then slowly bend elbows to lower weights back down until backs of upper arms return to floor. That's one rep.

  • How to: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.

  • How to: Start standing with slightly knees bent and body hinged forward at 45 degrees holding and a dumbbell in each hand, elbows bent, narrow, and back behind body. Keep upper arms still, then press dumbbells back to straighten arms, squeezing triceps. Return to start with control. That's one rep.

  • How to: Start with feet under hips, legs straight, holding a dumbbell in each hand, palms facing toward body and weights touching quads. Pull elbows up and out wide to lift the dumbbells to chest. Reverse movement to return to start. That’s one rep.

  • How to: To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides—swapping the band for a pair of dumbbells is another option. Without bending elbows, raise arms straight up in front of body to shoulder-height. Slowly lower back down to start. That's one rep.

    ** Can be completed with a small dumbbell instead of band **

    • Option to pair with lateral raise (out to side - arms to a T)

  • How to: Start standing with feet hip-width apart, knees bent, hinged forward at the hips until back is flat and torso is parallel to mat, holding a pair of dumbbells with arms extended down toward floor, elbows softly bent and palms facing each other. Raise both arms up and out to the sides while squeezing shoulder blades together. Return to start. That's one rep.

  • How to: Start lying on back with arms at sides, legs extended, and feet resting on stability ball. Press into upper back and arms to lift hips off mat. Then, engage hamstrings and bend knees to pull heels toward seat. Re-extend legs. That's one rep.

    *If you don’t have a stability ball, you can use a towel or paper plates under your heels

  • How to: Stand with feet shoulder-width apart. Hold two dumbbells in hands, bend arms, and place them behind shoulders on to back. This is your start position. Keeping knees slightly bent and torso straight, slowly hinge forward from hips until upper body is parallel to the floor. Hold for a moment, then return to start. That's one rep.

  • How to: Wrap a resistance band around thighs and lie on back with knees ben and feet on the floor 12 to 16 inches from butt. Brace core, then press into heels and squeeze glutes to raise hips towards ceiling while pushing upper back into floor. Pause in this position, then press knees apart. Return to start. That's one rep.

  • How to: While standing, loop a resistance band around left foot, and hold the other end in both hands. Hinge upper body forward slightly. This is your start position. Press right leg backward until it's completely extended. Return to start. That's one rep.

  • How to: Stand with feet parallel and shoulder-width distance apart, arms at sides.

    Engage core and push hips back as if lowering into a chair while simultaneously reaching arms forward until clasped at chest height. Keep torso upright and spine straight, press knees outward, and distribute weight evenly between both feet.

    When thighs are parallel with the floor, press through heels to reverse the movement and return to start.

    That's one rep.

    *Can be completed with barbell, dumbbells, or body weight

  • How to: Stand with feet shoulder-width apart, and cross hands in front of chest.

    Slowly sit hips back and down into a half squat position.

    Keeping hips stable, lower right knee down to the ground, followed by left.

    Bring right foot forward, followed by left, and return to half-squat position.

    That’s one rep.

  • How to: Begin standing with feet shoulder-width apart. Engage abs for stability, then press through balls of feet to lift heels high up off floor. Keep knees straight but not locked. Pause at top, squeezing calf muscles, then lower heels back down. That's one rep.

  • How to: Start in a standing position on mat with arms bent at 90 degrees, elbows close to sides, and hands at hip height in front of body. Bend right leg and lift right knee up to tap palm. Return right knee to floor and quickly repeat on left side. Stay up on balls of feet throughout movement. That's one rep.

COMPOUND MOVEMENTS

 

  • How to: Start standing with feet hip-width apart, hands at sides. Take a big step to the right, then push hips back, bending right knee and lowering body until right knee is bent to 90 degrees. Push back to an upright position, lifting right knee and pulling it into chest with arms. Repeat on the opposite side. That's one rep.

  • Can progress into squat jump

    Start standing with heels wider than shoulder-width apart, toes turned out slightly. Bend knees, reach hips back, and lower down into a squat, dropping arms down in between legs. Then, drive into heels to stand up, lift arms straight up overhead. That's one rep.

  • How to: Start lying face-down on floor with legs extended straight, forehead resting on a folded mat or towel, and arms by sides lifted in line with hips, palms down. Keeping arms straight and palms facing the floor, bring arms out to the side in a wide arc and overhead, bringing biceps by ears. Reverse the movement to return to start. That’s one rep.

  • Start standing with feet hip-width apart, knees slightly bent, holding a pair of dumbbells. Position weights in front of thighs with palms facing body. Keeping knees slightly bent, press hips back, hinge at the waist, and lower the dumbbells towards floor. Squeeze glutes to return to standing. That's one rep

  • Start standing, holding a medicine ball or dumbbell at chest. Take a big step forward with left foot and lower into a lunge until both legs are bent to 90 degrees while extending arms straight out at shoulder height. From here, twist arms and torso over left leg, return to center, then step back to start. Repeat on the opposite side. That's one rep.

  • Start standing with feet shoulder-width apart, holding a medicine ball in front of right hip. Rise up on balls of feet while lifting weight overhead and pivoting on right foot to turn body toward left side and swing medicine ball in arc with force to bounce off ground outside left foot. Catch it and return to start. Repeat on opposite side. That's one rep.

    • Can also throw medicine ball at wall to get rotation

  • Begin in a half-kneeling position with left foot flat on the floor in front of body and a dumbbell in right hand at side. Bend slightly to the right, lowering dumbbell towards floor. Using obliques, return to upright position. Then, bend elbow and curl dumbbell towards chest so palm faces inward. Keeping your core tight and chest tall, press the dumbbell directly overhead. Reverse to return to start. That's one rep.

  • Start lying on back with legs extended and arms by sides, both on mat. In one movement, lift upper body, arms, and legs, coming to balance on tailbone, forming a "V" shape with body. Lower body back down. That's one rep.

  • Start in bear plank, with shoulders over wrists and knees under hips, hovering a few inches off mat. Move hands and feet left for three steps, keeping hips stable, head in line with tailbone, and knees lifted off of the floor. Don’t let feet or hands cross. Pause, then reverse and move hands and feet right for three steps. That's one rep.

  • Start in a high plank, shoulders over wrists and feet wider than shoulders. Place a dumbbell or other weight outside right wrist. Keeping hips and shoulders level, reach left hand across body to drag the weight outside where left wrist will land. Return to high plank and repeat on the other side. That's one rep.

  • Start in a low lunge position with right foot forward and left back, both bent at 90 degrees, torso parallel to floor, right hand on right thigh, and left arm extended, fingertips on mat. Push through right leg to take small jump up into air, lifting left knee off the floor and driving it toward chest, while swinging bent right arm forward until elbow is in line with shoulder. Reverse the movement to return to start. That's one rep.

  • Start in a standing position, with hands at sides. Jump up and lift both hands into air. Squat down, lean to the right and press right hand into ground, then jump feet to the side so body is in a side plank position (stagger your feet if needed). Engage your obliques to reverse the movement and return to start. That's one rep.

 

All exercise descriptions and photos can be found on https://www.womenshealthmag.com/

Previous

Push + Pull