Weight Lifting Plan: Strength Level 3 (A)

This is our Level 3 full body functional strength training workout. The exercises work the major movement patterns we use on a daily basis, elevate your heart rate, and require a bit more coordination than Level 2. You’ll look better and feel better, in no time!

Perform 10 reps per exercise, resting 30 seconds between exercises. Then repeat.

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Modified Row

1 – Lie back holding the handles with your arms straight, your upper body off the floor with feet flat and knees bent.
2 – Pull your chest up to your hands, twisting at the wrists and keeping your feet flat and knees bent.
• Bend your hips and knees, return to the start position and repeat.

Push Up to T


1 – Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor.
2 – Push up to a straight arm position, then raise one hand to the ceiling while rotating your body to the same side and loop up at your hand.
• Lower your body back to the start position and repeat to the other side.
• Alternate sides with each rep.

Uni Squat


1 – Lean back slightly standing on one foot, holding the handles with your arms extended and the other knee bent up in front.
2 – Squat down on one leg, lowering your body towards the floor with your raised knee up in front, keeping your back flat/neutral.
3 – Push down through your standing foot to return to the upright position.
• Complete all reps on one side before switching to the other side.

Assisted Pull-Up


1 – Hold the handles using a wide overhand grip and kneel on the pad.
2 – Pull your body up, bending at the elbows until your chin reaches your hands.
• Lower back down to where your arms are fully extended.

Uni Push Press


1 – Stand upright holding one dumbbell at shoulder height with your elbow bent and palm facing forward.
2 – Bend slightly at the hips and knees then quickly thrust the dumbbell overhead, extending your arm and legs fully, keeping your back flat throughout the movement.
• Complete all reps on one side before switching to the other side.

Uni Stiff Leg Deadlift


1 – Stand upright holding dumbbells by your sides with your arms straight.
2 – Raise one leg straight up behind as you lower your torso down and reach the dumbbells toward the floor, keeping both legs straight.
• Complete all reps on one side before switching to the other side.
Equipment Sub: Barbell, Plate

Plank Weight Transfer


1 – Raise your body into a plank position with a light dumbbell on the inside of one forearm.
2 – Pick up the dumbbell and move it out to the side while maintaining your body in a straight line.
3 – Return to the bridge position.
• Reach out and move the dumbbell back inside by your forearm.
• Alternate sides with each rep.
Equipment Sub: Plate, Med Ball

Side Bridge Reach


• Support your body off the floor, resting on the side of your bottom foot and your forearm, holding a dumbbell in your top hand by your side.
1 – Lower the dumbbell down, under and across your chest, reaching to the opposite side, twisting your torso.
2 – Twist your torso back to the front and raise the dumbbell up straight towards ceiling over your shoulder.
• Complete all reps on one side before switching to the other side.
Equipment Sub: Plate

You’re done, great job!

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