Make your own free website on

Your strength training workout emphasizes large muscle groups and alternates upper and lower body movements to give you a great full body workout in a short amount of time. The workout can be performed with or without weights. Perform 10-12 repetitions of each exercise. After completing one set of an exercise, rest for 30-45 seconds, then perform another. 

Without Weights:                                With Weights:

Squat                                                  Dumbbell Squat   

Pushup                                                Bench Press  

Glute Raise                                         Straight Leg Deadlift       

Door Way Row                                    Bent Over Row              

Lunge                                                  Dumbbell Lunge    

Shoulder Press                                    Bench Dip

Abdominal Crunch                               Abdominal Crunch        

Plank                                                   Plank  

Throughout the challenge you will be instructed on how to change the exercises and perform the workout differently. When using weights, try to select a weight that is challenging by the time you get to the end of the set.