Strength Rounds Workout

Woohoo! You made it to Friday! Did anyone else have a long week after all the Easter weekend festivities? Rob’s sister and her family were visiting from Minnesota and we had a blast going to the pool, eating at Bad Daddy’s Burgers, hiking at Dinosaur Ridge, and having a 150 egg hunt in the backward with friends.

Poor Zoey was exhausted after two days of no napping and going to bed later than usual. She is a trooper!

While it has been a busy week since Rob and I are Community Coordinators for the Healthy Kids Running Series event that kicks off this weekend, the late nights have continued while we organize packet pick and racers for Sunday. Zoey has had a blast being our little mascot but has not yet had a chance to really dive into her Easter basket. She pretty much saw the ball and did not care about the rest of the items, except for maybe the Goldfish. What did you include in your toddler’s Easter baskets?

In Friday fashion, here is a strength workout that will have your arms and core feeling the burn. Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.

You can also check out my must have workout resources here. These are the things I use weekly, if not daily, to make my workouts as easy and comfortable as possible.

Strength Rounds

Complete all moves in Set A for 3-4 rounds before moving to Set B and C.

Set A

• 10 Step Ups
• 5 Burpees
• 10 Toe Touches
• 5 Push Ups

Set B

• 10 Overhead Press and Pull
• 10 Plank Walks
• 10 Tick tock Lunges
• 20 Mountain Climbers

Set C

• 20 Mason Twists
• 20 Glute Bridges
• 20 Half Get Ups

If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.

Step Ups

• Modified: Lower the height of your step, no weights. Rest hand on wall or chair.
• Advanced: Hold a weigh in both hands.

Burpees

• Modified: Step back, do not jump. Do not complete the push up.
• Advanced: Raise a plate weight over your head when you stand up.

Toe Touches

• Modified: Step between touches and lower height of the step.
• Advanced: Raise your arms straight over your head with elbows to ears.

Push Ups

• Modified: Rest on knees, and/or rest your hands on an elevated chair, step, or wall.
• Advanced: Elevate or stack feet.

Overhead Press and Pull

• Modified: Seated, back straight.
• Advanced: Stand on one foot.

Plank Walks

• Modified: Hold a regular plank, or rest hands on an elevated surface like a step, chair, or wall.
• Advanced: Elevate or stack feet.

Tick Tock Lunges

• Modified: Rest hand on wall or chair. No weight.
• Advanced: Hold a weight in each hand. Raise up to toes for duration of lunge.

Mountain Climbers

• Modified: Rest hands on an incline or wall and raise knees as close to chest as can.
• Advanced: Rest on your elbows instead of your hands.

Mason Twists

• Modified: Rest heels lightly on ground. No weights.
• Advanced: Lower legs as close to ground as possible without touching.

Glute Bridges

• Modified: Rest both feet on ground.
• Advanced: Rest a weight across hips as you lift.

Half Get Ups

• Modified: No weights. Use your non-raised hand for support in lifting up.
• Advanced: Keep non-weight hand overhead as well (elbow to ear).

Let me know if you try it out and how you liked it!

More Strength workouts to try:

• Timed Base Measures No Equipment Workout 
• Arm & Leg 12ers 
• Simple Move Count Up

Get your 5 Week Health & Fitness Plan complete with daily workouts, a weekly nutrition focus and daily mindset questions here. This plan has everything you need to see real results in your health and fitness goals!

What was the highlight of your week?