LIFT @ home

Ladies In Fitness Together: Building strength & stamina by making workouts @ home exactly what we need them to be!

Less Than 16 Minute Workouts

Shorter workout styles with simple movements that build strength, boost energy, improve confidence, sleep and more!

All movement counts, especially consistent movement, may these snappy “shorter” workouts provide you will the challenge you need to grow!

Strength Gains Start Here:

Types of Workouts to Build Strength in 8-14 minutes

AMRAPS = As Many Rounds as Possible

INTENTION

or

EMOMS = Every Minute On the Minute

INTENTION

or

TABATA

INTENTION

Strength Lifting Basics

The basics are for everyone because our foundation is built on our ability with the basics.

THE BASICS:

1. Technique

It doesn’t matter if we have been lifting for years, coming back to it, or starting for the first time understanding and being able to move within the general pattern that is most option for strength will go a long way. This means you may need to keep loads or speed slightly lower at first to ensure you can move within the technique provided. We are not going for perfect but there are certain patterns of movement that are more optimal than others to move in!

2. Consistency

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!

KNOW THAT Consistency could be once a week, alternating 2 times a week with 1 times week in biweekly chunks

3. Load & Intensity

After being able to show consistency and control with lower level challenge, then we can start to increase weight/load, volume meaning how many reps per set, or speed!

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!

WORKOUT & LOAD TRACKING SHEETS

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!

Exercise Weight/Load Tracking Sheet (click here)

• to help you determine what weights to use allowing you to build on your experience

REPLAY COMING

EMOM - Squat, alternating BOR 1DB

4 Rounds - Squat Single Arm BOR

Tabata -Squat Plank Shoulder Taps

AMRAP Squat Jump, Bent Over Fly, Standing Starfish Crunch

UPPER BODY FOCUSED

REPLAY COMING

Side Plank Hip Thrust & Glute March

Crunch Side Taps (Floor) & Hand & Knees Row

Single Leg Glute Bridge,

Hip Thrust, Press in glute hold

LOWER BODY FOCUSED

Deadlift & Russian Twist

Deadlift & Overhead Press & Side arm raise

Single Leg Deadlift + Punch & Twist

Deadlift Chop, alternate regular and sumo stance and chop with russian twist

CORE FOCUSED