LIFT @ home
Ladies In Fitness Together: Building strength & stamina by making workouts @ home exactly what we need them to be!
10-15 Minute Workouts
For when you need a shorter workout OR if shorter workouts are what you always needs!
With consistent steadily paced increase, even small amounts of exercise accumulates!
For this fact, all movement counts.
Types of Workouts to Build Strength in 10-15 minutes!
AMRAPS = As Many Rounds as Possible
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ROUNDS / FOR TIME
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TABATA
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Use the workout tracking sheet (click here) to help you “save” favorite workouts or note workouts you want to repeat and improve how strong you feel doing it!
Use the exercise weight tracking sheet (click here) to help you determine what weights to use allowing you to build on your experience
DON’T FORGET
Click on the Exercise to watch a follow along demo video. Follow along and count it as you first set of that exercise or warm up set. When you are done watching, press your back button to return to the workout instructions
Strength Gains Start Here
Whether we are returning or starting for the first time, the basics are for everyone because our foundation is built on the basics.
THE BASICS:
1 Technique
2 Consistency Repeating “Weeks”
Because repetition of these simple strength workouts creates familiarity with simple strength movements allowing you to keep showing up without needing to overthink!
Accountability and fun with consistent repetition will build your strength and confidence week by week!
3 Load & Intensity
4 Ensure Recovery & Continued Gains
Include breathwork to release tension, and stretching to maintain flexibility in your muscles between strength sessions to support your body recovering. Workouts create stimulus for gains, we MUST recover in order to actually receive the gains!
Check out this Recovery Worksheet to help you plan for your recovery!
First Steps - Must Know Recovery Stretches
If you don’t feel you are flexible or are feeling stiff, you can start with 1-2 two weeks of stretching when you plan on doing your strength workout! Adding in these simple, accessible and oh so effective feel good stretches start to create your habit . Just 2 a day!
Day 1 - UPPER BACK AND SPINE
Standing Child’s Pose & Cat Cow
Day 2 - CALVES & ANKLES
Stairs Calf Stretching
Day 3 - SPINE & HIPS
Couch Stretch, Windshield Wipers
Day 4 - NECK & SHOULDERS
Day 5 - SPINE & HIPS - Short & Long Groin + Spine
Day 6 - ARMS & WRISTS
Day 7 - SPINE & SHOULDERS
Weeks 1 & 2 - Intro to the Basics
You repeat this week 2 times! The focus of these 2 weeks is about 1. learning simple foundational strength exercises, 2. finding out what you baseline strength is, 3. creating a new habit and 4. finding joy in the challenging process of building strength, muscle, confidence, etc! Let’s go!
SQUAT & ROW
GET MOVING
6 + 6 ARM REACHES + HUGS
STRENGTH
Set a Time for 6-10 Minutes and alternate between these 2 exercises as many times as you can within the time frame, moving at a pace that works for you, taking brief breaks as you need
6 BODY WEIGHT SQUATS or GOBLET SQUATS
option to squat to a chair
8 /side SINGLE ARM BENT OVER ROW
option to use a chair to support row, or stand in a lunge
DEADLIFT & CRUNCH
GET MOVING
3 reps /direction SHOULDER INTO ARM CIRCLES
5 + 5 FORWARD FOLD moving HIPS SIDE TO SIDE + LEG MARCHING
STRENGTH
2-4 Rounds
5 or 8 DEADLIFT (using 1 or 2 dumbbells)
8 /side KNEELING DUMBBELL CHOP
ON THE FLOOR STRENGTH
GET MOVING
4 reps /direction STANDING SIDE BEND, ARM REACHING
4 reps /direction WINDSHIELD WIPERS, Hip rotations
STRENGTH
2-4 Rounds
8-12 alternating DUMBBELL LEG LOWERS
Brief Stretching & Breathwork Combos
WHOLE BODY STRETCH in STANDING or on the FLOOR
You choose! Depending on your time, Choose 1 or 2 or all 3 stretches. Option to sprinkle each stretch throughout your day, just do one or do them all together
STANDING STRETCHING OPTIONS:
once, moving through stretch + 3-5 breath hold
Standing Elevated Child's Pose (use the counter or back of couch or chair)
For shoulders and upper back
5 reps moving + 3-5 deep breath hold
move hips side to side
arch spine up and down
Standing Long Groin Stretch (use the counter or back of couch or chair)
For the inner thigh muscles (groin)
FLOOR STRETCHING OPTIONS (same area of the body)
once, moving through stretch + 3-5 breath hold
LEG & SHOULDER RECOVERY
Choose from:
Kneeling Front of Thigh & Hip Stretch aka "Couch stretch", using a couch or chair
1-2 times, each time 4-10 breath hold /side
or
Side lying Front of Thigh & Hip Stretch
1-2 times, each time 4-10 breath hold /side
Side lying Rotation Stretch (chest, arms and spine)
5 reps of arm circles then 3 deep breaths holding stretch / each side
WALL STRETCHES
6-12 reps of each:
- focused deep abdominal and pelvic floor breathing
- pedaling feet (moving ankles)
- rotating feet in and out (hip rotation)
- wide legs
"Wall Figure 4" (glute stretch)
5 deep breath hold /side
Simple Strength Repeats for Strength Gains
The basics repeat because these exercises are proven to provide increase strength in the muscles and movement patterns that we use daily. I can’t tell you how many squats or bent over rows I’ve done, but what I can tell you is how confident I am to lift and carry what I need to in my life!
Andddd to keep it fun, these weeks you get to add in some new core focused exercises! Enjoy!
Weeks 4 & 5 - Basics Repeats + Fun New Core
Stick with the same weights and plan. Well done for getting here!
Quality repetitions over intensity. When your technique becomes consistent and you have no symptoms other than muscle work you can increase to heavier weights. Start your first set with a lighter weight, then each round at that heavier weight
SQUAT & ROW REPEAT
Equipment:
GET MOVING
6 + 6 ARM REACHES + HUGS
HOW TO
2-4 ROUNDS
6 BODY WEIGHT SQUATS or GOBLET SQUATS
option to squat to a chair
8 /side DOUBLE ARM BENT OVER ROW
or
8 /side SINGLE ARM BENT OVER ROW
use chair or lunge stance
DEADLIFT & TWIST
Equipment:
GET MOVING
4 reps /direction STANDING SIDE BEND, ARM REACHING + CORE ROTATIONS
5 + 5 FORWARD FOLD moving HIPS SIDE TO SIDE + LEG MARCHING
HOW TO
AMRAP 12 minutes
2-4 Rounds
6 /side KICKSTAND / SINGLE LEG DEADLIFT
choose variation that challenges balance enough for you to also feel you can lift for challenge too
8 or 12 alternating RUSSIAN TWIST
CORE ON THE FLOOR
Equipment:
GET MOVING
1 min CAT COW WITH WRIST STRETCHING
4 reps /direction WINDSHIELD WIPERS, Seated Hip rotations
HOW TO
2-4 ROUNDS
10-16 alternating PLANK SHOULDER TAPS
Strength Gains Continue
Weeks 6 to 9 - More Basics, More Variety
This chunk we repeat the workouts week 6 and week 7; 2 weeks of workouts for 4 weeks. Start with week 6, then do week 7, then come back to week 6 on week 8 and repeat. Then next into week 7 as week 9. Why repeat these 2 weeks? To encourage you to fluctuate the challenge of weight that you lift and include lighter weights for strength endurance.
Weeks 6 & 8
Focus on getting more comfortable with some strength days being a bit heavier, and others being lighter. These two alternating weeks of 6 and 7 encourage us to lift across the span of heavy for us.
**If you need heavier weights, message Myranda for guidance
NAME
Equipment
GET MOVING
STRENGTH
ON THE FLOOR REMIX
Equipment
GET MOVING
4 reps /direction STANDING SIDE BEND, ARM REACHING
4 reps /direction WINDSHIELD WIPERS, Hip rotations
STRENGTH
2-4 Rounds
8 /side DUMBBELL LEG LOWERS
Weeks 7 & 9
NAME
Equipment
GET MOVING
STRENGTH
NAME
Equipment
GET MOVING
STRENGTH
NAME
Equipment
GET MOVING
STRENGTH
Power = Expressing our Strength Gains
Weeks 10 to 12 - Upleveling Strength into Power
Impact Exercises required us to create power using our strength! Impact is created when we jump and land on the ground, using tension and strength to help us not only take off, but also land and absorb force!
WORKOUTS COMING SOON