You’ve got several new moves to try in today’s strength workout! From deadlifts to triceps presses, this workout is all about focusing on technique to get the moves right. If this is your first time trying some of these moves, don’t be afraid to take the first round slowly—so you really learn the exercise first. You can also practice the moves without weights first, then add your weight for the second and third rounds. Pick up the pace as your body warms up, and as you get more accustomed to the moves.

And of course, when you do that bonus move at the end—push yourself as much as you can! That move is all about moving quickly and getting breathless. We always suggest doing a quick warm-up first, and finishing with a soothing cool-down, like this one.

Tomorrow is a rest day, so make sure today counts!

Photos: Katie Thompson/Design: Morgan Johnson

The Workout

Here’s a detailed breakdown of the moves you’ll do.


Do each move below for 40 seconds, resting 20 seconds between moves. At the end of each circuit, rest for 60 seconds. Do the entire circuit 3-5 times. At the end of your last circuit, try the Bonus Move.


x 40 seconds

Katie Thompson

  • You’ll need a set of dumbbells or kettlebells (or 1 heavy dumbbell or kettlebell) to do this move. Stand with your feet hip-width apart, knees slightly bent, holding a dumbbell in each hand.
  • Hinge at your hips and send your butt back, as you lean forward, lowering the weights toward the floor with a flat back and engaged core.
  • Hold the dumbbells close to your legs as you descend. Engage your shoulder blades, squeezing them together at the center of your back. Do not allow your back to round.
  • Keeping your core tight, push through your heels to stand up. Keep the weights close to your shins as you rise up, making your hamstrings and glutes do the work.
  • Pause at the top and squeeze your glutes.

Triceps Press

x 40 seconds

Katie Thompson

  • From a kneeling position, with core engaged and hips tucked under, hold your weight overhead with both hands and arms fully extended.
  • Bend elbows, allowing the weight to drop behind your head.

Glute Bridge March

x 40 seconds

Katie Thompson

  • Lie faceup with knees bent, and heels a few inches away from your butt so that your fingertips graze your heels when arms are at your sides.
  • Squeeze glutes, engage core and lift hips, keeping knees close together (don’t let legs go wide as you lift).
  • Hold in the lifted position and march right leg, then left leg, without dropping hips.

Lateral Lunge to Curtsy Lunge

x 40 seconds on each side

Katie Thompson

  • You’ll need either a set of dumbbells or kettlebells (or 1 heavy dumbbell or kettlebell) to complete this move.
  • Stand with feet hip-width apart and core engaged. If you’re using a set of weights, your arms can stay at your sides; if you’re using 1, hold the weight with both hands at chest height.
  • Take a big step to the right side with your right foot, and immediately bend right knee to sink into a lateral lunge, sending your butt back, and keeping your left leg perfectly straight.
  • Push off your right foot, and instead of returning to our starting position, swing right foot behind your left leg and to the left side, and bend both knees to sink into a curtsy lunge.
  • As you push off from the curtsy lunge, immediately step foot back out to the right side to come into a lateral lunge again.
  • Continue to move on the right side only for 45 seconds, then repeat on the other side.

Sit-Up to Press-Up

x 40 seconds

Katie Thompson

  • Lie faceup with knees bent, feet on floor, holding a weight with both hands at your chest.
  • Engage your core, so your low back presses into the floor, then do a sit-up coming all the way up and keeping your back perfectly straight.
  • As you sit up, lift weight overhead, extending both arms straight, so that you finish sitting up with both arms straight overhead.
  • Lower arms, and slowly roll back down to floor to return to starting position.

At the end of the circuit, rest for 60 seconds. Do the entire circuit 3-5 times, then try the Bonus Move.

Bonus Move

At the end of your last circuit, try the move below.

Squat Thrust

x 60 seconds

Katie Thompson

  • Think of this move as a modified burpee without the jump or push-up. Stand with feet hip-width apart, core engaged, and hands at sides.
  • Squat and place hands on floor, making sure hands are between feet (not outside them).
  • Jump feet back to come into a high plank position and pause.
  • Jump feet forward so feet land on the outsides of hands, and stand squeezing core as you come up.
  • Make this easier: You can modify this move by skipping the jump into high plank, and instead stepping feet back one at a time into a high plank.
  • Make this harder: Add a vertical jump as you stand.