Workout Wednesday #9

Bringing back this series + sharing my group fitness workout routines each week!

It’s been a while (a year) since writing a “Workout Wednesday” article. But, I teach a functional resistance training class every Friday and really have no excuse for not sharing my Friday workouts on Substack. So, if you’d like a series that shares free workouts that you can tailor for your own goals and routine, welcome!

Disclaimer: Participating in any type of exercise is done at your own risk. It is recommended you consult with your physician before starting any exercise/fitness routine. If you complete any exercise programming listed on my website, you’re doing so voluntarily and thus assume all risk of injury or adverse health-related outcomes.

Training Framework

I utilize a block format in group fitness classes. You can complete one, some, or all blocks of the programming below. We typically work through each block twice, but each block can be completed up to four times (sets). In class, we used timed sets (30 seconds) instead of reps, but you could use either.

• Sets (Rounds): 2, 3, or 4

• Reps:

  • 8-10 for building muscle OR

  • 12+ for developing muscular endurance

  • You’ll need to choose a weight that matches the number of reps you’re attempting to complete. You can also utilize a timed set (30, 40, or 60s) for each round if you wanted to create more of a circuit style/hybrid routine.

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Workout

Focus: Power

The goal of this session is to increase speed throughout the concentric part of the lift, and then control the weight as it returns to its starting position. These are standard movements, but adding speed to the lift trains the muscles’ ability to generate power.

Note: I have used (mostly) common exercises so you can search by name if you need reference images or technique videos. As part of this series, I’ll also highlight moves and demo technique breakdowns that will help you understand the muscular function behind the lifts.

Block 1:

1. Unilateral Dumbbell Snatch

2. Reverse Fly

3. Goblet Squat

4. Overhead Weighted March

5. Combo: Front Raise x High Row

Block 2:

1. Kettlebell Swing

2. Overhead Squat

3. Lunge

4. Push up

5. Bicep Curls

Block 3:

1. Side Plank + Thread the Needle

2. Side Lying Leg Lifts

3. DNS Star

4. Reverse Plank Knee Pulls

Block 4:

1. Prone Flutter Kicks

2. Plank

3. Superman

4. Superman Row

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Workout Wednesday is a series from Simply Fit - a free newsletter with practical, science-informed, fitness advice for everyday life. If you’d like more free workouts delivered straight to your inbox, subscribe below. If you gave this one a try, comment below to let me know your thoughts. Happy Lifting!