Weight Lifting Plan: Strength Level 2 (A)


This Level 2 (A) workout is designed to get you off Level 1 machines and into the free weight area. The exercises chosen require a bit more coordination and recruit more muscles (which means more calorie burn in the same amount of time!). We stuck with straightforward exercises in this workout that focus on all of your major muscle groups. Focus on increasing the weight you’re lifting and work toward including more functional, full-body exercises in Level 3.

Perform 2 sets of 10 reps for each exercise, resting 60 seconds between sets.

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Front Box Squat

1 – Stand upright in front of a bench or box holding dumbbells at your shoulders with your palms in and your feed shoulder-width apart.
2 – Squat down to sit on the box, sending your hips back and down and keeping your feet flat.
3 – Push through your heels to return to the start position, keeping your back flat and dumbbells at shoulder height throughout.

Bench Press



1 – Lie on a bench holding dumbbells at shoulder level with your elbows bent.
2 – Press the dumbbells up over your chest, straightening your arms.
• Lower the dumbbells back to shoulder level and repeat.
Equipment Sub: Barbell

Step Up


1 – Stand upright with one foot on a bench, holding the dumbbells by your sides with your arms straight.
2 – Step up onto the bench, pushing down on your front foot.
• Step down off the bench onto the back foot and repeat.
• Complete all reps on one side before switching to the other side.
Equipment Sub: Plates, Kettlebells

Bent Over Row


1 – Holding a dumbbell in one hand with your arm straight, place the opposite knee and hand on a bench, keeping your back flat.
2 – Lift the dumbbell up to the side of your chest, bending at your elbow.
• Lower the dumbbell back to the straight arm position, keeping your back flat throughout.
• Complete all reps on one side before switching to the other side.
Equipment Sub: Plate, Kettlebell

Side Lunge


1 – Stand upright holding the dumbbells by your sides with your arms straight.
2 – Step laterally to one side, lowering your body down and leaning your torso slightly forward with your weight on the outside leg.
• Keep your trailing leg straight.
3 – Push off your outside foot to return to the start position.
• Complete all reps on one side before switching to the other side.
Equipment Sub: Plates, Kettlebells

Hammer Curl


1 – Stand upright holding dumbbells with your arm straight by your sides, palms facing inward.
2 – Raise the dumbbells up to shoulder height, bending at the elbows.
• Do not turn at the wrists.
Equipment Sub: Kettlebells

Glute Bridge


1 – Lie on your back with your knees bent and feet flat, placing your hands at your sides.
2 – Raise your hips off the floor, trying to make a straight line from your hips to your shoulders.
• Lower yourself back to the floor and repeat.

French Press


1 – Lie on a bench holding dumbbells with your arms straight up over your chest.
2 – Bend at the elbows, lowering the dumbbells down to the sides of your head.
3 – Straighten your arms, raising the dumbbells back up straight over your chest.
Equipment Sub: Barbell

Quad Superman


• Begin on all fours with both knees and hands on the floor.
1 – Raise one arm and the opposite leg straight up to shoulder height.
2 – Slowly lower your arm and leg and repeat with the other arm and leg.
• Perform one rep on one side, then switch to the other side. Alternate sides with each rep.

Overhead Press


1 – Stand upright holding dumbbells at shoulder height with your elbows bent and your palms facing forward.
2 – Press the dumbbells overhead, extending your arms fully.
• Keep your back flat throughout the movement.
Equipment Sub: Barbell

You’re done, great job!

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