For those of you who’ve been blog readers for a while, you know I love my strength training workouts. What you may not know is that I used to hate lifting weights! Sharing a little on my background and how my perspective has shifted over the years…
My programs from The Move Project are customized with my goals in mind and change periodically. I’m so thankful for all of Ryan’s help over the years, teaching me why training is important and how to do it properly. I used to stick to only cardio and running, and weights occasionally because I thought too much/too heavy would lead to gaining unwanted size. Little did I know, I was over-exercising and missing out on the major benefits that come with a consistent strength training program!
Programming from The Move Project combined with Muscle Activation Technique (MAT) when needed is what I’ve found works best for me. This combination allows me to continue to set and reach my fitness goals and still be able to enjoy other active pursuits (hiking, yoga, trail running, barre, pilates, etc).
Training this way has shaped my body in a way I didn’t think was possible. And more importantly, I feel strong, connected, and capable in my body! After my second pregnancy (during which my workouts were almost non-existent) I had to start from square one to rebuild my fitness level. I decided I was going to be consistent with my program and give my body time to regain strength and lose the baby weight in a healthy way.
I’m sharing this with you today because I want you to know I totally know how it feels to be a beginner! If you’re just getting started, commit to being consistent with the activity you choose (at least 3 months!) and soon you will feel and see your hard work start to pay off!
Give this full body workout a try at your next gym session!
Start with a 10 minute warm up on the cardio machine of your choice.
Perform two sets of 8-10 repetitions of each exercise (in the order shown) in Circuit One.
Then, perform two sets of 8-10 reps of the second circuit (in the order shown).
Circuit One:
Deadlift (with plates, or dumbbells/barbell)
Chest Press
Rear Delt Row
Reverse Trunk Flexion / Trunk Flexion (holding dumbbell or plate, optional)
Circuit Two:
Hip Extension
Tricep Extension
Bicep Flexion
Stability Ball Trunk Flexion
If you have time, finish with 20 minutes of cardio intervals on the machine of your choice. My favorite thing lately are the pre-programmed interval modes on the stair master…several to choose from and you can customize your time/level!
Let me know if you try the workout and if you have any questions/feedback!
Thanks for stopping by!
Photography: Mary Summers-Hafner
