Saturday Strength Training

Happy Saturday! Hope you enjoy this 45-minute full-body workout! This workout is all strength training... No cardio here!

• Warm Up:
• Bodyweight Squats
• Alternating Lateral Lunges
• Weighted Halos
• Arm Circles
• Shoulder Rolls
• Lower Body (Legs and Back):
• Circuit 1 (2 rounds)
• Front Plate Squats x 15 reps
• Mid to Wide Stance Squats (stay low the entire time) x 10 reps 
• One Leg Romanian Deadlifts (L) x 10 reps
• One Leg Romanian Deadlifts (R) x 10 reps
• Circuit 2 (15 reps each x 2 rounds)
• Kettlebell / Heavy Dumbbell Swings
• Wide Deadlifts 
• Split Squats (L)
• Split Squats (R)
• Calf Raises
• Upper Body (Shoulders, Biceps, & Triceps):
• Circuit 1 (15 reps x 2 rounds)
• Rotator Raises
• Static Arm Curls
• One Arm OH Tricep Extension 
• Circuit 2 (15 reps x 2 rounds)
• Arnold Press
• Alternating Bicep Curls / Hammer Curls
• Tricep Kickbacks
• Glutes and Gut:
• Circuit 1 (15 reps x 2 rounds)
• Gluteal Bridges with Chest Presses
• Fire Hydrants (Left Side) 
• Fire Hydrants (Right Side)
• Weighted Donkey Kicks (Left Side)
• Weighted Donkey Kicks (Right Side)
• Circuit 2 (40 sec on/20 sec off  x 1 round)
• In and Outs OR Seated Crunchy Frogs
• Rotating Plank 
• Boat
• Alternating Single Leg Extension 
• Cool Down / Stretch:
• Gluteal Stretch - feel this in your glutes, quads, and hip flexors
• Quad Stretch
• IT Band Stretch - inhale and exhale while extending into the stretch
• Tricep Stretch
• Shoulder Stretch 
• Neck Stretch - extend the opposite arm out, feel the gentle stretch to your finger tips
• Shoulder Rolls

Remember:

• Take time to stretch for at least 15 minutes a day. 
• Foam rolling and massage are also so very important for recovery. 
• Make sure to stay hydrated throughout this workout and the remainder of your day. 
• Don't forget your recovery protein. 
• Eat plenty of fruits and vegetables, while decreasing your intake of gluten and dairy, to assist in decreasing overall inflammation. 

Have a great weekend!

Until next time,

Ashley