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Fitspire: Strength Training Workout

I’m going to let you in on my workout of the day today. My workout was done at the gym however, if at home you can alter the workout with dumbbells, or change the weight accordingly.


My workout began with 20 minutes of mobility and soft tissue work. Using a foam roller, while lying on your back with the roller just below your shoulders reach your arms over your head and slowly move back and forth on the roller to loosen tight areas. Continue to do this all the way down your body  doing both the insides and outsides of your legs. Following this i stood against a wall with a lacrosse ball behind me and slowly moved around finding tight areas and worked to loosen them, such as shoulder areas and hips.

Warm-up: (look at previous fitspire post for general warm up)

Leg Kicks

Lunge Step

Leg & Arm Reach

Knee Swings


Deadlift- with a flat back pick up the bar (dumbbells) and stand erect, make sure to keep your arms straight and use your legs and hips to stand up. Slowly return to starting position and continue motion. Do 6 sets of 5, mine were done at 95lbs but you may vary weight accordingly.

Overhead Press- Starting with barbell (dumbbell) resting on collar bone and chin back, push weight over your head. The weight should end up behind your ears with your arms fully extended, and your head should be further forward. Repeat this exercise 6 times in sets of 5, mine were done at 35lbs, again alter accordingly.

Kettle Bell Swings- holding the kettle bell (dumbbell) in your hands bend at the knees. Keeping your chest up stand erect and swing the kettle bell up to your chest, return back to bent position. Do 6 sets of 15, mine were at 20lbs, alter accordingly.

The focus today was posterior chain and opening up the shoulders. Prior to any workout if possible use the above stretch guide to loosen up, this will help immensely with how much you can do in your workout. Again each exercise can be altered by weights, sets, or reps. Feedback and comments on the workout are always welcome.

Stay Fit Bloggers,



Hey Guys,
So today I will post what my workout of the day was. You can alter weight, set or reps I just was limited to five pound weights at my place, but alter accordingly.


Leg Kicks -lying on your back with your hands by your side. Kick leg in the air keeping it straight. Do 10 on left leg and 10 on right.

Lunge Step– Get into a push-up position. Take one leg and step forward beside the same hand. Alternate legs back and forth doing 8 of each 16 all together.

Leg & Arm Reach– Get on all fours (crawling position). Lift your leg and opposite arm and reach up. Alternate between sides doing 10 on each side 20 all together.

Knee Swings– Lying on your back put your arms out to the side (horizontal). Bend knees and using your abdominal muscles swing your knees from side to side. Do 10 on each side making a total of 20.

Circuit 1 (3 sets):

Dead Lifts– Standing with legs slightly apart and knees bent slightly hold weights in each hand and slowly bend at the waist. Keeping your chest up and shoulders back move the weights down the front of your legs. Once as far as you can got come back up faster tightening glutes on the way up. Do 10 of these.

Hip Thrusts– Lying on your back with legs spread apart lift your hips off the ground by tightening your glutes. Do this 20 times with db resting on hip bones. (weight is optional)

Bicycles– Lying on your back bring your elbow towards your opposite leg. Alternate between sides never letting your feet touch the ground, this is a motion no returning to resting position. Do 15 on each side, 30 all together.

Circuit 2 (3 sets):

Push-ups– Get in push-up position girl or regular push-up and do 10 of these.

Rows– Standing with feet spread apart slightly and knees slightly bent bent at the waist, hold weights as if doing a deadlift. However staying bent you will pull the weights to your chest. Do this 10 times.

Plank– Get into plank position and hold for 30 seconds.

Each of these exercises can be altered and adjusted according to your ability/strength. Feedback and comments on workout Is alway welcome.

Stay Fit Bloggers,