Get stronger, tone up, break a sweat, and feel like a total badass: DIAKADI [1] personal trainer Liz Letchford, MS, ATC [2], created this strength-building workout for women, with both bodyweight and kettlebell moves for a seriously challenging circuit.
Complete these six moves, and then do it all over again — two more times — for three rounds total (feel free to take a break to get some water in between circuits!). You'll be dripping in sweat by the end (at the latest) and feeling more powerful than ever.
Plank-to-Press (Up-Down Plank): 10 on Each Side
- Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
- Continue to complete 10 reps on each side.
Alternating Side Planks: 10 on Each Side
- Come into a plank position (the top of a push-up) and roll to your left side, allowing your feet to roll too, so you're balancing on the outside of your left foot and the inside of your right. To advance this move, stack your right foot on top of your left.
- Reach your right arm toward the ceiling and lift your waist away from the floor to make your obliques fire away. Press your left inner thigh up into your right inner thigh; this helps stabilize you even more.
- To take pressure off of your wrist, press your left fingertips into the floor.
- Roll back to a plank, and then switch sides.
- Complete 10 reps on each side.
Single-Leg Deadlift: 10 on Each Side
- Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
- Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
- With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
- Complete 10 on each side.
Elevated Split Squat: 15 on Each Side
- Begin by placing the toes of your right foot on a bench, box, stair, or chair, with your left leg straight. Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground.
- Press your left heel into the ground to straighten your left knee. This completes one rep.
- Do 15 reps before switching legs.
- For an added challenge, hold two dumbbells at your sides.
Single-Leg Hip Bridges: 10 on Each Side
- Lie on your back, and place your hands on the floor for stability as you bend your right leg and lift the left leg off the ground.
- Pressing your right heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor and repeat. This completes one rep.
Complete 10 reps on each leg.
Superman: 30 Seconds
- Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
- Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arches and arms and legs lift several inches off the floor.
- Hold for two to five seconds and lower back down to complete one.
- Continue for 30 seconds.