S T R E N G T H T R A I N I N G W O R K O U T S

Advanced

Amanda Nighbert

Suggested for Tuesday/ Friday/ Saturday workouts!

2ADVANCED STRENGTH TRAINING

C L I C K B E L O W T O G O S T R A I G H T T O Y O U R W E E K L Y W O R K O U T S !

Prep Week

Week 1 & 2

Week 5 & 6

Week 3 & 4

3ADVANCED STRENGTH TRAINING

0 1 LET’S TAKE IT UP A NOTCH

Strength training allows you to lose fat, improve muscle tone, and get stronger. No matter your age, current fitness level or gender, everyone can benefit from weight training with the right technique. Now that you have experience with strength training, it is time to take it up a notch.

02 FOCUS ON FORM

To start, focus on form. Good form means you get all of the benefits of your workout while avoiding injuries. To maintain proper form, pay attention to your posture (stand tall with chest lifted and abs held tight), move slowly (this ensures you’re relying on muscles, not momentum, to do the lifting), and remember to breathe. Many people hold their breath while exerting, but exhaling during the hardest part of the exercise helps fuel the movement. Aim to challenge yourself, but don’t overdo it the 1st week. Prep week, focus on learning how to do each exercise correctly and with good form rather than on how much weight you’re lifting. You have plenty of time to build muscle. Correct form and not hurting yourself should be your first goal.

0 3 DETERMINE HOW MUCH WEIGHT YOU SHOULD USE

Starting week one, to determine how much weight you should use, start with a light weight and perform 1 set.

The Guidelines

4ADVANCED STRENGTH TRAINING

Continue adding weight until you can do the desired number of reps with good form. The last rep should be difficult, but not impossible. If you find you can do the last lift with little effort, then it’s time to increase the weight. Progressive overload (adding more weight over time) is a fundamental principle of weight training. If you don’t continually challenge your body by increasing your weights, you will eventually plateau even if you increase the number of exercises you do.

04 IT’S ALL ABOUT REACHING THAT FATIGUED STATE

If your current weight is not challenging enough but the next one up is too heavy, you can do one of two things: either use the heavier weight and drop down to eight or nine reps or stay with the current weight and increase to 12 or 15 reps. Either way, it’s all about reaching that fatigued state, no matter how you get there.

5ADVANCED STRENGTH TRAINING

CHESTbench press, chest press, push-ups

SHOULDERSoverhead press, lateral raises, front raises

BICEPS/TRICEPSbicep curls, hammer curls, tricep extensions, dips,

kickbacks

BACK one-arm rows, back extensions, lat pulldowns

ABDOMINALS crunches, reverse crunches, wood chops, pelvic

tilts

LOWER BODY squats, lunges, leg press, deadlifts, calf raises, hip

thrusts

Main Muscle GroupsIn the advanced program we will focus on the following main muscle groups. We will pick exercises from each group to complete over the next seven weeks.

6ADVANCED STRENGTH TRAINING

Let’s Workout!In the advanced program the goal is to complete 3 strength

workouts a week in addition to your 1-2 metabolic/HIIT workouts. A workout any day of the week, anytime of the day is better than none at all. However, if you need suggestions, Tuesday is the best day to do a total body workout, Friday

the upper body & core workout, and Saturday the lower body workout. Your workout should always begin with a 3-5 min warm up of your choice. Warm muscles are less susceptible to injury!

Prep WeekSET 1 REPEAT SET 3 TIMES

SQUAT, HAMMER CURL, PRESS 12 REPS ALTERNATING REVERSE LUNGE WITH SIDE & FRONT RAISE 12 REPSDEAD LIFT WITH BACK ROW 12 REPSBRIDGE WITH CHEST FLY 12 REPSALTERNATING JACKKNIFE W/ PULLOVER 12 REPS

T O T A L B O D Y

7ADVANCED STRENGTH TRAINING

8ADVANCED STRENGTH TRAINING

Prep WeekSET 1 REPEAT SET 2-3 TIMES

CHEST PRESS 12 REPS DUMBBELL PRESS 12 REPSPUSH UPS12 REPSSIDE RAISES12 REPS

U P P E R B O D Y & C O R E

SET 2 REPEAT SET 2-3 TIMES

BICEP CURLS 12 REPS TRICEP EXTENSIONS 12 REPS HAMMER CURL12 REPSDIPS12 REPS

ABS REPEAT SET 2-3 TIMES

V TUCKS 20 REPS STRAIGHT LEG JACKKNIFES 20 REPS TOTALHEEL TOUCH20 REPS TOTALAB TWIST20 REPS TOTAL

9ADVANCED STRENGTH TRAINING

Prep WeekSET 1 REPEAT SET 2-3 TIMES

GOBLET SQUAT 12 REPS STEP BACK LUNGE 12 REPS EACH LEG

L O W E R B O D Y

SET 2 REPEAT SET 2-3 TIMES

SUMO SQUAT 12 REPS FRONT LUNGE 12 REPS EACH LEG

SET 3 REPEAT SET 2-3 TIMES

DEADLIFTS 12 REPS CURTSY LUNGE 20 REPSHIP BRIDGE15 REP

10ADVANCED STRENGTH TRAINING

Week 1 and 2T O T A L B O D Y - G Y M O P T I O N

SET 1 REPEAT SET 3-4 TIMES

SINGLE ARM SQUAT TO PRESS10 REPS EACH SIDEALTERNATING CURTSY LUNGE W/ BICEP CURL 12 REPS SIDE LUNGE W/ SINGLE ARM UPRIGHT ROW10 REPS EACH SIDERENEGADE ROW W/ OR W/O PUSH UP10 REPSSKULL CRUSHER W/ LEG DROP12 REPS

11ADVANCED STRENGTH TRAINING

Week 1 and 2U P P E R B O D Y & C O R E - G Y M O P T I O N

SET 1 REPEAT SET 2-3 TIMES

UPPER BICEP CURL 10-12 REPSLOWER BICEP CURL 10-12 REPSSINGLE ARM DUMBBELL TRICEP EXTENSION 10-12 REPS EACH SIDE

SET 2 REPEAT SET 2-3 TIMES

STAGGERED PUSH UPS 5 REPS EACH SIDESTRAIGHT ARM CABLE PULL DOWN 10-12 REPS EACH SIDESINGLE ARM DUMBBELL ROW 10-12 REPS EACH SIDE

SET 3 REPEAT SET 2-3 TIMES

ASSISTED PULL UP MACHINE 8-10 REPS UPRIGHT CABLE ROW 10-12 REPSSINGLE ARM FRONT RAISE 20 REPS TOTAL

ABS REPEAT SET 2-3 TIMES

WOODCHOPS 10 REPS EACH SIDEBICYCLES 20 REPSLEG LIFTS 15-20 REPSPL ANK EXTENSIONS20 REPS

U P P E R B O D Y - H O M E O P T I O NC L I C K B E L O W F O R A F O L L O W A L O N G W O R K O U T V I D E O !

Start Workout

12ADVANCED STRENGTH TRAINING

Week 1 and 2L O W E R B O D Y - G Y M O P T I O N

SET 1 REPEAT SET 2-3 TIMES

WALKING LUNGES 20 REPS TOTALPLIE OR WIDE LEG SQUAT 10-12 REPSCALF RAISES 15-20 REPS

SET 2 REPEAT SET 2-3 TIMES

BULGARIAN LUNGES 10 REPS EACH SIDEELEVATED HIP THRUSTS 10-12 REPSBOX JUMPS WITH SQUAT (STEP UP TO MODIF Y) 30 SECONDS

SET 3 REPEAT SET 2-3 TIMES

BANDED BACK KICKS 20 REPS EACH SIDE STANDING BAND KICKS 20 REPS EACH SIDESQUAT W/ DUCK WALK (OPTION TO ADD MINI BAND) 30 SECONDS

L O W E R B O D Y - H O M E O P T I O NC L I C K B E L O W F O R A F O L L O W A L O N G W O R K O U T V I D E O !

Start Workout

13ADVANCED STRENGTH TRAINING

Week 3 and 4T O T A L B O D Y - G Y M O P T I O N

SET 1 REPEAT SET 3-4 TIMES

PLIE HAMMER CURL PRESS 12 REPS BACK ROW W/ REVERSE FLY 12 REPS STATIONARY LUNGE W/ TRICEP KICKBACK 10 REPS EACH SIDEBRIDGE HOLD W/ CHEST PRESS12 REPSPL ANK UPS W/ WEIGHT TRANSFER10 REPS

14ADVANCED STRENGTH TRAINING

Week 3 and 4U P P E R B O D Y & C O R E - G Y M O P T I O N

SET 1 REPEAT SET 2-3 TIMES

DB CHEST FLY 10-12 REPSDUMBBELL UPRIGHT ROWS 10-12 REPSPL ANK W/ ROW 8-10 REPS EACH SIDE

SET 2 REPEAT SET 2-3 TIMES

MACHINE BICEP CURL 10-12 REPSTRICEP CABLE ROWS 10-12 REPSBENT ARM L ATERAL RAISE 10-12 REPS

SET 3 REPEAT SET 2-3 TIMES

WIDE GRIP L AT PULL DOWNS 10-12 REPS SINGLE ARM HANGING DB CURL 10 REPS EACH SIDET PUSH UPS 30 SECONDS

ABS REPEAT SET 2-3 TIMES

HIGH PL ANK SHOULDER TAPS 20 REPSSIT UPS W/ A TWIST 20 REPSSCISSOR KICKS 30 SECONDSELEVATED PL ANK TOE TAPS20 REPS

U P P E R B O D Y - H O M E O P T I O NC L I C K B E L O W F O R A F O L L O W A L O N G W O R K O U T V I D E O !

Start Workout

15ADVANCED STRENGTH TRAINING

Week 3L O W E R B O D Y

SET 150-100 FRONT LUNGES50-100 SQUATS50-100 STEP BACK LUNGES50-100 WIDE LEG SQUATS50-100 CURTSY LUNGES50-100 SUMO SQUAT WITH SIDE TAPS50-100 BULGARIAN LUNGES50-100 GLUTE KICKBACKS50-100 HIP BRIDGES50-100 MOUNTAIN CLIMBERS

This is the LEAN signature workout! We do this workout on Saturdays during week 3 and week 6. Aim for 50 reps of each exercise for a total of 500 reps or aim for 100 reps of each exercise for 1000 reps! For the lunges and glute kickbacks do 25 to 50 per leg. Split the reps up as you please and post in your group if you did 500 reps or 1000 reps. These exercises should be performed as tempo movements.

16ADVANCED STRENGTH TRAINING

Week 4L O W E R B O D Y - G Y M O P T I O N

SET 1 REPEAT SET 2-3 TIMES

CABLE SQUAT 12-15 REPSSQUAT W/ CABLE DUCK WALK 10 REPS JUMP SQUAT 20 REPS

SET 2 REPEAT SET 2-3 TIMES

WIDE FEET LEG PRESS MACHINE 12 REPSNARROW FEET LEG PRESS MACHINE 12 REPSCALF RAISES IN LEG PRESS 15-20 REPS

SET 3 REPEAT SET 2-3 TIMES

BACK LUNGE W/ DB PASS THROUGH 10 REPS EACH SIDE ROCKING SIDE LUNGE 20 REPS TOTALFORWARD LUNGE W/ TWIST 10 REPS EACH SIDE

L O W E R B O D Y - H O M E O P T I O NC L I C K B E L O W F O R A F O L L O W A L O N G W O R K O U T V I D E O !

Start Workout

17ADVANCED STRENGTH TRAINING

Week 5 and 6T O T A L B O D Y - G Y M O P T I O N

SET 1 REPEAT SET 3-4 TIMES

MAN MAKERS 12 REPS WALL SIT W/ HAMMER GRIP FRONT RAISE 12 REPS ISO SUMO SQUAT W/ BICEP CURL 12 REPSBEAR HOLD W/ ALTERNATING BACK ROW & TRICEP KICK BACK10 REPS EACH SIDEBUTTERFLY SIT UP W/ PRESS15 REPS

18ADVANCED STRENGTH TRAINING

Week 5 and 6U P P E R B O D Y & C O R E - G Y M O P T I O N

SET 1 REPEAT SET 3 TIMES

NARROW GRIP CHEST PRESS 10-12 REPSBACK ROW MACHINE 10-12 REPS HAND RELEASE PUSH UPS 10 REPS

SET 2 REPEAT SET 3 TIMES

DUMBBELL PULLOVER 10-12 REPSDUMBBELL PRESS 10-12 REPSSEATED BICEP CURL 10-12 REPSTRICEP KICKBACKS10-12 REPS EACH SIDE

ABS REPEAT SET 3 TIMES

KNEE TO CHEST ON MEDICINE BALL 10 REP PIKE UP ON MEDICINE BALL 10 REPS PL ANK W/ A SIDE KNEE 20 REPSL AY BACK W/ TOE TAPS 20 REPS

U P P E R B O D Y - H O M E O P T I O NC L I C K B E L O W F O R A F O L L O W A L O N G W O R K O U T V I D E O !

Start Workout

19ADVANCED WORKOUT OPTIONS

Week 5L O W E R B O D Y - G Y M O P T I O N

SET 1 REPEAT SET 3 TIMES

KETTLEBELL SWINGS 12-15 REPSSINGLE LEG DEADLIFTS 10 REPS EACH LEG(CAN HOLD KB OR DB)SQUAT TO CURTSY LUNGE 10 REPS (CAN HOLD KB OR DB)PL ANK WITH LEG RAISE 20 REPS

SET 2 REPEAT SET 3 TIMES

HIP ADDUCTOR 12-15 REPS EACH SIDEHIP ADDUCTOR 12-15 REPSSEATED LEG EXTENSION MACHINE 12-15 REPSSEATED LEG CURL MACHINE 12-15 REPS

SET 3 REPEAT SET 3 TIMES

HYPEREXTENSION GLUTE MACHINE 15-20 REPS GLUTE BRIDGE W/ TOE TAP20 REPS TOTALFIRE HYDRANTS 20 REPS EACH SIDE BIRD DOGS 10 REPS EACH SIDE

L O W E R B O D Y - H O M E O P T I O NC L I C K B E L O W F O R A F O L L O W A L O N G W O R K O U T V I D E O !

Start Workout

20ADVANCED WORKOUT OPTIONS

Week 6L O W E R B O D Y

SET 150-100 FRONT LUNGES50-100 SQUATS50-100 STEP BACK LUNGES50-100 WIDE LEG SQUATS50-100 CURTSY LUNGES50-100 SUMO SQUAT WITH SIDE TAPS50-100 BULGARIAN LUNGES50-100 GLUTE KICKBACKS50-100 HIP BRIDGES50-100 MOUNTAIN CLIMBERS

This is the LEAN signature workout! We do this workout on Saturdays during week 3 and week 6. Aim for 50 reps of each exercise for a total of 500 reps or aim for 100 reps of each exercise for 1000 reps! For the lunges and glute kickbacks do 25 to 50 per leg. Split the reps up as you please and post in your group if you did 500 reps or 1000 reps. These exercises should be performed as tempo movements.

Amanda Nighbert

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