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Strength Workout #4 (with Equipment)

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This workout requires:

Warm Up

Foam Roll

Use the foam roller and lacrosse ball to prepare your muscles for this workout. Do this for 8 minutes.

Static and Dynamic Warmup

  1. 10 Knee Drives (left, right, center)
  2. 20 Leg Swings
  3. 10 Band Pull Aparts
  4. 12 Single leg deadlifts (each leg)
  5. 12 Knee pulls (each leg)
  6. 10 Monkeys
  7. 6 Inch worm to pushup
  8. 5 Reverse lunges (each leg)
  9. 5 Spiders with twist (each leg)

The Workout

Complete the exercises in set 1 before moving on to sets 2 and 3.

Exercise Set 1

Repeat this circuit 3 times:

  1. 5 Standing barbell core twists (each side)
  2. Front plank, hold for 30 seconds
  3. Side planks, hold for 30 seconds, each side

Exercise Set 2

Repeat this circuit 3 times:

  1. 10 Reverse lunge (each leg)
  2. 10 Medicine ball pushup
  3. 5 Horizontal Pullups with twist (each way)

Exercise Set 3

Repeat this circuit 3 times:

  1. 8 Rear foot elevated split squats (each leg)
  2. 10 Single arm bent over row on bench (each side)
  3. Mountain Climbers, 30 seconds

Conditioning

25 Yard Sprints

Try to get 5 in 30 seconds. Repeat 5 times.

Don't forget the Challenge of the Day!

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