Weight Lifting Plan: Strength Level 2 (B)

This Level 2 (B) 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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Goblet Squat

Goblet Squat

1 – Stand upright holding one dumbbell in both hands at chest height with your feet flat, shoulder-width apart.

2 – Lower your body toward the floor, sending your hips back and down and bending your knees.

3 – Push through your heels to return to the start position, keeping your back flat and head up throughout the movement.

Equipment Sub: Plate, Kettlebell


Reciprocal Incline Press

Incline Press

1 – Lie on an incline bench with one dumbbell at shoulder level, elbow bent and the other up over your chest with your arm straight.

2 – Press one dumbbell up until your arm is straight while lowering the other to shoulder level.

• Both dumbbells should be moving at the same time, but in opposite directions.

Equipment Sub: Kettlebells


Bent Over Row

Bent Over Row

1 – Bend forward at your waist with your knees slightly bent and your back flat while holding dumbbells with your arms straight and palms facing in.

2 – Lift the dumbbells up to the sides of your chest.

• Lower the dumbbells back to a straight arm position, keeping your back flat throughout.

Equipment Sub: Barbell, Plates


Reverse Lunge

reverse_lunge_m

1 – Stand upright holding dumbbells by your sides with your arms straight.

2 – Take a step backward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg.

3 – Push off your front foot to return to the start position.

• Complete all reps on one side before switching to the other side.

Equipment Sub: Plates, Kettlebells


Reciprocal Twisting Curl

Twisting Curl

1 – Stand upright holding one dumbbell with your arm straight by your side, palm in and the other at your shoulder with your elbow bent and palm back.

2 – Raise the dumbbell up to shoulder height, bending your elbow and lower the other down to your side with your arm straight, turning at both wrists.

• Both dumbbells should be moving at the same time, but in opposite directions.

Equipment Sub: Kettlebells


Modified Bench Dip

Modified Bench Dip

1 – Place your palms on a bench behind you and your heels on the floor with your knees bent and arms straight.

2 – Bending at the elbows, lower your body towards the floor.

3 – Push up through your palms to return to the start position.


Glute Bridge

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.


Rear Delt Row

Rear Delt Row

1 – Bend over at the waist holding dumbbells with your arms straight and palms facing in, your feet hip-width apart.

2 – Raise the dumbbells up and outward to shoulder height, keeping your back flat.

• Bend your elbows slightly as you lift if necessary.

Equipment Sub: Plates


Lateral Raise

Lateral Raise

1 – Stand upright holding dumbbells at your sides with your arms straight.

2 – Raise the dumbbells up and outward to the sides to shoulder height.

• Keep your arms straight or use a slight bend at the elbows.

Equipment Sub: Plates


Quad Superman

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.

You’re done, great job!

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