LIFT @ home
Ladies In Fitness Together: Building strength & stamina by making workouts @ home exactly what we need them to be!
30-35 Minute Workouts
Choose between strength focused workouts or ones that include movements to elevate your heart rate through speed and impact cardio movements!
As always, there will be different variations to ensure we meet you were you are at!
Every replay is a whole body workout that includes movements to prepare you (warm up) and help you transition to your next task of the day (cool down)
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
“Embrace your Strength & Express it often, This is how it Grows”
STRENGTH FOCUSED WORKOUTS
This & That Whole Body Strength
MONDAY REPLAY
Focus: Back and forth between 2 circuits of movements, getting our whole body moving! Back and Shoulder Strength endurance with lighter weights and higher reps, as well as lower body strength and core, of course!
Equipment: Dumbbells and small loop resistance band (optional)
Rounds
This = palm up front arm raise + palm up standing chest fly + banded weighted side steps
That = Reverse Lunge or Squat + Shoulder Taps or Crunch Ankle Taps
LIGHT ON OUR FEET
Focus: Jumping is great for many reasons! 70 seconds of bouncing and jumping to support our muscles, bones, heart and lungs! This one is so fun, consistent and simple!
Equipment: Floor space, Dumbbells
Rounds
Double Dumbbell Deadlifts & Sit Ups
including A-Skips / Single Leg Jumping & Skater Lunges
WARMING STRENGTH - Core Focused
Focus: A fun slow warming build of a workout that is core focused, but in my coaching fashion, includes good challenge for your legs and arms too! Floor core with some great kneeling upper body strength in kneeling. Enjoy (:
Equipment: Dumbbells
Rounds
Dumbbell Shoulder Openers (front rack position)
Tricep Kickbacks
Side Plank Progression (hold, side leg raise, starfish crunch)
POWER UP
Focus: Today is about building strength with side to side movement. Side lunges can be a challenging movement, so even more of a reason to lean in and make them stronger! Slow and steady on the lunges paired with power cleans and overhead pressing for some lower impact!
Equipment: Dumbbells
Rounds - Side Lunge, Dumbbell Clean & Press + Fun Shake Out Movement
or sub in Squats and Bicep Curl & Overhead Presses
WATERFALL
Focus: Each round we will add 1 movement, waterfalling into repetition of movements! This workout gives you the chance to challenge your strength endurance with descending reps, which may also allow you to increase the weight you lift with each round.
Equipment: small loop resistance band (optional), dumbbells
Rounds - Banded Side Steps/Hip extensions, Squat, Bent Over Fly, Banded Marching (core focused)
INTENTIONLY SLOW - CORE & STRETCH
Focus: Slowing down allows us to hear more from our body and lean into finding positions where we feel strong and stable. Three core focused exercises and a whole lot of stretching!
Equipment: dumbbells
Rounds
Kneeling Weighted Rotations
Hands & Knees Dumbbell Row
Dumbbell Pull Over
LEGS x 3
Focus:
AMRAP Fun
Focus: We can get a great “cardio” stimulus lifting weights and this workout delivers that! Two mini chunks of time to work on stamina and strength, as well as express your power with the weights! Keep moving and keep breathing.
AMRAP = As Many Reps as Possible in the timeframe
Equipment: dumbbells, possible a chair for plank shoulder taps
Alternating AMRAPS
2 mins - Double Overhead Push Press + Single Leg Bounding (different impact levels)
3 mins - Reverse Lunge or Squat (you choose) + Plank shoulder Taps (endurance core focus)
SINGLE LEG GAINS
Focus: Single leg balance and strength. A simple movement to increase booty size, strength and improve our foundation for jumping and running! Lots of core as we challenge the arms
Equipment: Dumbbells, small loop resistance band (optional)
Part A - 4 Rounds
Side Arm Raise + Bicep Curls & Tricep extensions (different variations)
Single Leg Deadlift
Part B - 2 Rounds
Single Leg (Banded) Hip Extensions
Standing Dumbbell Rotation
HINGING GAINS
Focus: Today we break down “hinging” at our hips; first in kneeling or sitting and then in standing! Strength, balance, and core, always this workout brings it all (and fun)!
Equipment: Dumbbells, yesssssss
**Chair/bench for not kneeling
Part A
Double Kneeling Hip Hinge / Seated
Shoulder Rotation & Tricep Extensions
Part B
Single Leg Deadlift
Standing Starfish Crunch
CLEANING & PRESSING
Focus: Channeling our strength into power with an exercise called a “clean”. All women should know how to “clean” with a dumbbell :P Our heart rates are going to elevate and we are going to have some great fun with this strength workout!
Equipement: dumbbells only
EMOM = every minute on the minute
Squat
Clean & Overhead Press
Calf Raises
Mountain Climbers
PRESSING POWER
FOCUS: Using your strength and turning it into power with “push” presses today!
Equipment: Dumbbells
WHOLE BODY, HIGH REPS
FOCUS: Postural & upper back strength to start and then we dive into lower body and core!
Equipment: small loop resistance band (optional), dumbbells
QUICK FUN WORKOUT
MONDAY REPLAY
FOCUS: This workout seemed to fly by with the excitement of the straddle hops! Conditioning and strength for a quick, light & fun movement session!
Equipment: dumbbells
Active Warm up
weighted squats, calf raises & planks
AMRAP
Straddle Hops
Inchworms
Bi’s & Tri’s
MOOD BOOSTER
LAST THURS REPLAY
FOCUS: Frequent “cardio” breaks between strength, exposing us to some fun jumping (low, mod or higher impact)
Equipment: Dumbbells and your amazing self!
ROUNDS
Side Lunge, Sumo Deadlifts
Jack variation (stepping, bouncing, jumping)
DEADLIFT PUSH UP COUPLET
FOCUS: You’ve never done push ups like this before and felt so strong! Using a yoga block/pillow to elevate the floor and find consistent depth and build true push up strength! Find strength in your balance with the single leg deadlift for a simple effective workout.
Equipment: YOGA BLOCK or thicker pillow, dumbbells
4 Rounds
Single Leg Deadlift
Push up
CORE TO EXTREMITY
MONDAY REPLAY
FOCUS: Core Endurance while we move our legs and arms around our trunk. Mostly on the floor with a nice slower BUT consistent pace!
Equipment: Floor space, dumbbells, your strong-ass self!!
4 Rounds
Bird Dog Row, Side Plank Hip Thrusts, Kneeling Chop, DB Leg Lower
LEGS CORE SANDWICH
WEDNESDAY REPLAY
FOCUS: Testing core endurance with 2 rounds of core focused movement on the floor. Then into some challenge for the legs and back to the core moving now under more fatigue!
Equipment: Dumbbells
ROUNDS
Starfish Crunch, Up Down Planks
Single Leg Deadlift + Bicep Curl
Starfish Crunch, Up Down Planks
FLASHBACK June 25, 2024 LIFT @ home
Focus: Double booty and some great core and shoulder challenge as well!
Equipment: Dumbbells, small loop resistance band (optional)
4 Rounds
Side Plank Fly
V-up
Banded Side Steps + (banded) Goblet Squat
FOUNDATIONAL CORE
Focus: Moving slowly and very intentional as we go through a foundational breath pattern that can help with core coordination as we increase tension and pressure with our exercises today! We also focus on being able to move our hips independent of our spine; working our bootys!!
Equipment: none, just you!!
**Chair/bench for not kneeling
Rounds
Breathwork
V- Sit variations
Hands & Knees (or standing) Hip Work
FLOOR BOOTY & CORE
FOCUS: Booty, booty, booty and some core in there too! Shoulders get some good endurance work but we definitely bias to the glutes today!
Equipment: Small loop resistance band (optional), Dumbbells
SUMO STRENGTH
FOCUS: A whole body workout with some impact to help build strength and control with landing after we jump! It’s easy to jump, it’s another to “catch” ourselves! Get stronger with landing and improve your life!
*If you are unsure about the jumping, just remember, I will always give multiple variations! You got this!!
Equipment: 6-10 feet of space, dumbbells, small loop resistance band (optional)
4 Rounds
Sumo Deadlift
Front Arm Palm Up Raise
Single Leg Jumping
HOLDS & PAUSES - CORE ENDURANCE
FOCUS: We warm up with a good amount of stretching for the spine, and then dive into some simple and effective core exercises!
Equipment: dumbbells & your good attitude (:
3 Rounds
Floor Press in Glute Bridge hold
Russian Twist (on the floor or chair)
Pause Squats
PART A PART B
FOCUS: Both parts of this workout compliment each other well! The shoulder openers challenge us to key into to our shoulder backs resulting in back strengthening and a good shoulder movement!
Equipment: Small loop resistance band, wall or chair to support hip extensions
4 Rounds
Squat + Shoulder Openers
3 Rounds
Banded Hip Extension + Standing Dumbbell Chop
STANDING STAMINA
FOCUS: Integrated core into upper and lower body movements in standing. Working on postural strength using a Tabata Style Workout
Equipment: Small Loop Resistance Band, dumbbells
Tabata = 30-40 seconds moving, 10 sec transition/rest
Palm Up Front Arm Raise, Banded StarTouch (single leg), Tricep Kickbacks, Banded & Weighted Side Steps
Rotational Roller Coaster
FOCUS: Fun & Fast, let’s go! Because you are watching the replay, choose this one if you want to move a bit quicker.
Lighter weight or body weight squat with some rotating and bouncing!
Equipment: Your great personality, dumbbells
AMRAP 7 minutes
Squat, Standing DB Chop, alternating Bent Over Rows, Single Leg Jumping
AMRAP 5 minutes
Squat, Standing DB Rotation, High Knees
SHOULDER FOCUS
FOCUS
SQUAT ROW CORE Take 2
FOCUS: Over the years, I have come to enjoy a couple of combinations and a squat and bent over row couplet is a sweet one! We repeat this workout today and enjoy and added simple sweetness!
Equipment: Chair or bench, weights
4 Rounds
Squat + Calf Raise
Single Arm Bent Over Row
3 Rounds
Plank Shoulder Taps
Crunch Ankle Taps or Standing Side Crunches
CORE ENDURANCE
FOCUS: Low back and whole spine warm up to get us ready for a focused core workout; front, sides and back! We move slow and intentional to maximize creating strength and endurance in our core system!
Equipment: floor space, 1-2 dumbbells
2 Rounds
Weighted Glute Bridge
Side Plank + Side Arm Raise
Plank Pull Through
Sit up (many variations)
HINGE, PRESS & CORE FINISHER
FOCUS: Upper & Lower Body Paired + Core Finisher. This is a solid workout!
Equipment: Your great personality, dumbbells
ROUNDS
Regular Deadlifts, Squat & Overhead Press
Side plank Sit up Sandwich
Floor Core
WEDNESDAY REPLAY
FOCUS: 3 simple exercises that are great for any time of your life, especially when you need to slow it down for your core.
EQUIPMENT: Floor Space, Dumbbells
3 Rounds
Alternating Lying Pull Over
Glute bridge, Starfish Crunch
SUMO PRESS
WORKOUT FOCUS: Basic strength movements that work the entire body. Three of the movement focus on building postural strength and the forth adds a twist the feels great for the core!
EQUIPMENT: Dumbbells
4 Rounds
Sumo Deadlifts
Kneeling Dumbbell Chop
Side Arm Raise
Overhead Press
Bi’s & Tri’s, Glutes & Hammies
WORKOUT FOCUS: 2 sets of movements that are “opposite” but complimentary of each other, creating an awesome workout!
EQUIPMENT: your strong self & dumbbells
3 Rounds
Tricep Extension in Glute Bridge Hold
Glute Bridge Marches
Starfish (side plank) Crunch
3 Rounds
Sumo Deadlift
Palm Up Front Arm Raise
Bicep Curls
SQUAT, ROW & CORE FINISHER
WORKOUT FOCUS: We are going to target the lower & upper body together, finishing with 2 core focused exercises. Grouping the exercises together brings in an endurance component along with strength work.
EQUIPMENT: dumbbells & floor space
4 Rounds
Squat & Bent over Row
3 Rounds
Plank Shoulder Taps & Russian Twists
SQUAT BASICS
WORKOUT FOCUS: This is a great benchmark workout; meaning it has 3 movements that we can come back to over and over to judge our strength gains!
EQUIPMENT: dumbbells
AMRAP 12 minutes
Body Weight or Weighted Squats
Floor press
Dumbbell Leg lowers
STANDING & FLOOR WORK
WORKOUT FOCUS: Splitting up our strength workout today into 2 parts, allowing for us to possibly lift heavier weights because we will get a break.
EQUIPMENT: you, yourself & dumbbells
2 Rounds
2 Sets of
Single Leg Deadlift, Bi’s & Tri’s
2 Sets of
Side Plank Hip Thrust & Dumbbell Leg Lowers
BUT FIRST, CORE
WORKOUT FOCUS: Slow and Steady today. After we warm up the movement, then we grab a slightly heavier weight.
EQUIPMENT: your “Arnold” self & dumbbells
4 Rounds
Russian Twist, Hands & Knee Crunch
Lunge, Bent Over Fly
BOOTY & WHOLE BODY
WOKROUT FOCUS: Two movements that specifically target your glutes in 2 similar but different ways (side and back).
EQUIPMENT: dumbbells, small loop resistance band
2 Rounds
2 Sets of
Side Plank Hip Thrust & Russian Twists
2 sets of
Standing (Banded) Hip Extension & Bicep Curl to Overhead Press
LUMBERJACK STRENGTH
WORKOUT FOCUS: This workout we start with higher repetitions and decrease with each round. Option to stay at the same weights OR start with lighter weights at higher reps and increase weight as the weights decrease.
EQUIPMENT: dumbbells, possibly a chair for single arm bent over row
Descending rep scheme
12 - 10 - 8 - 6 - 6
Squat
Bent Over Row
Kneeling Dumbbell Chop
STRENGTH & CONDITIONING FOCUSED WORKOUTS
SQUAT PUNCH
Thursday Replay
FOUCS: A fun twist on Squats and for our main core movement today! Remember, we can make every workout exactly what we need & I’m here to provide guidance!
EQUIPMENT: Small Loop Resistance (optional) Band, dumbbells
3 Rounds
(Banded) Squat to Side Kick, Dumbbell Punch & Twist, Bent Over Row
2 Rounds
(Banded) Standing or Floor Marching, Shoulder Dumbbell Rotations
EMOM STAMINA
*35 mins without cool down
WORKOUT FOCUS: No counting reps, just moving as consistently as we can.
When it comes to jumping, the focus is landing back into the squat. This ensures we not only develop power to jumpy, but also the strength to control our force of landing.
EMOM = Every Minute On the Minute. Each minute we will switch exercises, with the goal being we move for 50 seconds of the minute, leaving about 10 seconds to transition to the next movement. The goal is to move consistently, and take breaks when we need!
EQUIPMENT: dumbbells
EMOM 16 mins (4 Rounds x 4 Exercises)
Plank Pull Thru
Side Arm Raise + Straight Arm Pull Back
Sumo Deadlift
Squat Jump (squat to calf raise, mini squat jump, moderate jump, higher jump)
JACKED UP
WORKOUT FOCUS: Jumping jacks are a common and effective exercise. I provide different variations so you can keep moving and work on your stamina!
*If you have any leakage or pressure reach out
EQUIPMENT: dumbbells
ROUNDS
Double Dumbbell Deadlift
Bent Over Row
Jumping Jacks (stepping, bouncing or jumping)
SUMO SHUFFLE
WORKOUT FOCUS: Adding lateral movement to elevate the heart rate and challenge lower body endurance.
EQUIPMENT: dumbbells, chair or bench, 10-15 feet of clear space
AMRAP 12 minutes
Bicep Curl in Sumo Squat Hold
Weighted Sumo Squat
Mountain Climber (elevated on a chair or from the floor, hands or elbows)
Side Shuffle (slower or faster)
PRESS & PUNCH
WORKOUT FOCUS: 3 Simple movements that will challenge your strength & endurance. There is core mixed in with the twist & punch, as well as within the cool down portion.
EQUIPMENT: dumbbells
AMRAP 14 minutes
Sumo Deadlift
Overhead Press
Dumbbell Twist & Punch
FULL BODY POWER
WORKOUT FOCUS: Channel your inner power and feel the strength in your body. Single leg jumping is essential for health!
EQUIPMENT: dumbbells, 10-15 feet of clear space
4 Rounds
Reverse Lunge to March
*option to squat to march
Single Leg Bounding
Single Arm Overhead Press
SEPERATE & TOGETHER
MOVEMENT FOCUS: Today we are going to do things a little differently AND things will be very familiar at the same time! We are going to warm up each area of the body and then strengthen it.
EQUIPMENT: possibly a chair/wall to assist with lunges
- dumbbells
- small loop resistance band (optional)
- YOU!
3 Rounds Upper Body
Palm up Front Raise, Side Arm Raise, Overhead Press, Elbow support Shoulder Rotation
3 Rounds Lower Body
Reverse Lunge, Jack variation (stepping, bouncing, jumping), Banded Hip Extension