Independence Day is almost here! So, what better way to celebrate than with a major total body strength workout for women that focuses on your glutes, arms, and core. 

Follow Along With the Video to See How Each Exercise is Done!

Strength Workout for Women

12 EMOM (every minute on the minute)

RDL with abduction x8/side 

Side plank x30 seconds 

Bent over row x10

RDL with Abduction

Position yourself with your feet hip-width apart, and then lift one foot onto a bench so your leg is straight. Holding dumbbells lower to do a deadlift. Keep your hands close to your legs and back flat.

Side Plank

Lie on your side with legs extended and stacked from hip to feet. Position your elbow directly under your shoulder. Engage your abdominal muscles and lift your hips off the floor, forming a straight line from your head to your feet

Hold for 30 seconds. Then lower your hips back down and repeat on the other side.

Banded Bent Over Row

Stand on the middle of the resistance band with feet hip-width apart and the ends of the band in each hand. Bend your knees slightly and hinge forward at your hips while keeping your back straight. Pull the band towards you, making sure the hands stay close to your sides. 

Save this strength workout for later by Pinning the image above!

Ready for more? Join us in the gym!

Subscribe

Stay Up To Date With The Latest Updates and Event Info

Get workouts deliver directly to you inbox!

Subscribe to get our weekly workouts and recipes.