Strength & HIIT Workout Routine for Women (35 Minutes)

How To Do Dumbbell Snatches, Front Racks and Squat Thrusters

1. Start standing, feet shoulder-width apart, knees slightly bent. Place a dumbbell on the ground between your feet.
2. Hinge forward at the hips, pushing your hips back as you reach for the dumbbell with your right hand. You should feel a stretch in the back of your legs (hamstrings).
3. Then, drive your hips forward as you ‘snatch’ the weight overhead with your right arm (using the power and momentum created by your legs and hips). You should finish standing tall with your right arm straight overhead; lock out your elbow.
4. Lower the dumbbell to your right shoulder as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90 degree bends at each knee, focusing on pushing your knees out.
5. Then, drive through your heels, squeezing your glutes to stand tall. As you stand, press the dumbbell straight overhead. Your right bicep should be near your right ear. Repeat, performing two squat thrusters.
6. Slowly and with control, lower the dumbbell down the front of your body, placing it on the mat between your feet, returning to starting position.
7. Repeat, this time performing dumbbell snatches and squat thrusters with your left arm.

Modification: Perform a dumbbell clean instead of a full snatch, catching the dumbbell at shoulder height.

How To Do Bent Over Back Rows, Dumbbell Cleans and Split Lunges

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
2. Hinge forward at the hips until your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine.
3. As you pull the weights back towards your hips in a rowing movement, squeeze your shoulder blades together. Stop when your elbows are in line with your hips.
4. With control, slowly lower the dumbbells back down to the starting position. Repeat, performing two back rows.
5. Then, drive through your heels to stand tall. As you stand, ‘clean’ the dumbbells up towards your shoulders. Think about getting under the dumbbells to catch them at shoulder level — this is a dumbbell clean.
6. Step your left foot back into a reverse lunge, lowering down so both knees form 90-degree angles.
7. Press through your front heel to straighten both legs, standing tall. Repeat, performing two split lunges.
8. Press through your front right heel to drive forward, returning to standing position.

Modification: Omit the dumbbell clean, performing two back rows then two split lunges while keeping your weights at your sides.

How To Do Skull Crushers and Glute Bridges

1. Lie flat on your back with your legs bent at 90 degrees (heels on the ground).
2. Holding one dumbbell in each hand, fully extend your arms so the dumbbells are directly overhead, palms facing one another.
3. Press through your heels to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips. Maintain this position, performing a glute bridge hold.
4. Then, bend at the elbows to slowly lower the dumbbells towards your head. Elbows stay in line with shoulders.
5. Squeeze through the back of your arm to straighten your elbows, pressing the dumbbells overhead to perform a skull crusher.

How To Do Dumbbell Burpees and Push Presses

1. Stand with feet slightly wider than shoulder-width apart. Hold a set of dumbbells between your legs, palms facing in towards each other.
2. Bend your knees as you lower your hips towards the ground, performing a wide squat. As you lower your hips, lower the dumbbells towards the floor, placing them on the ground outside your feet.
3. Then, keep your hands on your dumbbells as you step or jump your feet back, finding a high plank position. Shoulders are stacked over wrists, core engaged.
4. Jump your feet in, landing softly inside the dumbbells in a low squat position.
5. Then, press through your heels to stand tall, pulling the dumbbells up your body as you stand.
6. Bend your elbows to curl the dumbbells up to shoulder height, performing a bicep curl.
7. Slightly bend your knees, dropping your hips about two inches to prepare. Then, press through your heels as you use the power in your legs to push the weights straight overhead, performing a push press.
8. Then, slowly and with control, lower the dumbbells first to your shoulders, then to your hips, returning to starting position.

Modification: Perform a squat press out and squat press.

Free 2-Week Strength + HIIT Program

• Name
  Name
• Email*

Δ