Weight Lifting Plan: Strength Level 3 (B)

AF Dumbbell rack

This is our second 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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Uni Self Row

Uni Self Row

1 – Lie back holding both handles in one hand with your arm and body straight and your heels on the floor.

2 – Pull your chest up to the handles, bending at your elbow and reach your other hand up towards the celling, twisting your torso.

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


Pike Push-Up

Pike Push-Up

1 – Place your hands on the floor in front and your feet in the handles behind with your elbows bent and your chest nearly touching the floor.

2 – Push up until your arms are straight, keeping your hips in line with your shoulders.

3 – Pull your feet in towards your body while lifting your hips into the air with your legs straight.

• Return back out to the straight position, lower and repeat.


Reverse Lunge Row

Reverse Lunge Row

1 – Stand upright holding the handle in one hand with your arm straight out in front at chest height.

2 – Take a step backward, dropping your back knee as you also pull the handle straight in to your chest.

3 – Push off your front foot to return upright and straighten your arm back out to the start position.

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


Assisted Pull-Up

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.


Lunge to Uni Press

Lunge to Uni Press

1 – Stand upright holding one dumbbell at shoulder level with your elbow bent.

2 – Step forward, dropping your back knee and leaning your torso slightly forward with the dumbbell still at shoulder level.

3 – In the lunge position press the dumbbell overhead, extending your arm fully.

4 – Push back off front leg, and lower the dumbbell to return to start position.

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


Uni Shoulder Swing

Uni Shoulder Swing

1 – Squat holding a kettlebell in one hand between your legs with your arms straight.

2 – Thrust your hips forward swinging the kettlebell out and up to just over shoulder height with your arm straight.

• Allow the kettlebell to fall forward, guiding it back down along the same path and repeat.

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


Plank Pull Thru

Plank Pull Thru

1 – Support your body in the top of a push up position with a kettlebell to the outside of one arm.

2 – Reach your opposite hand under your body to grab the kettlebell while maintaining the plank position.

3 – Lift the kettlebell under your body and across to the opposite side.

• Repeat using the other hand, lifting the kettlebell back to the original side.


Quad Rear Delt Row

Quad Rear Delt Row

1 – Begin on all fours with both knees and hands on dumbbells on the floor.

2 – Raise one arm up and out to the side to shoulder height while raising the opposite leg straight up behind you.

• Lower both and repeat.

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

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