Weighted Workout Challenge

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Hi Everyone!

I hope you’re ready for today’s challenge! I used my barbell and dumbbells for this routine. All of the exercises can be done with dumbbells. The added weight will increase the challenge of the workout and provide a metabolism boost. If you don’t have dumbbells get creative! Find something around your house that will add a little bit of resistance to your workout. Where there’s a will, there’s a way!

With this workout you really want to focus on form. You should always aim for good form, but it’s especially important when you are incorporating weights into your workout. Aim to get the full range of motion, and always protect your back. With all of the weighted exercises in this routine your back should be flat, and the core should be strong and engaged.

In addition to this workout, I also got in a run this morning with Shep (running coach/guru) and Nicole (fellow running friend). We did 5 miles, with five 1-Minute Intervals at a faster than Race Pace Speed. I am talking to Shep about training for my next Half Marathon and maybe starting to train for my first Full Marathon.

If I didn’t work full time, and blog on top of that, I would definitely train for a Full, but I am worried that I won’t have enough time for the higher running mileage. I’m not committing yet, but the thought is definitely out there!

Have fun with today’s workout! I have a new core workout headed your way!


Reps: 8-12 Per Weighted Exercise, 10 Burpees Between Each Exercise. Or Perform this Routine Interval Style: Set Your Timer for 5 Rounds of 30/50 and go for Max Reps.

  1. Burpee
  2. Romanian Deadlift
  3. Burpee
  4. Row
  5. Burpee
  6. Front Squat
  7. Burpee
  8. Chair Leg Raise
  9. Burpee
  10. Goblet Squat

Repeat 1-4X


Romanian Deadlift: Part 1


Romanian Deadlift: Part 2


Row: Part 1


Row: Part 2


Front Squat


Chair Leg Lift


Goblet Squat: Part 1


Goblet Squat: Part 2


Burpee: Part 1


Burpee: Part 2


Burpee: Part 3


Ready to Repeat the Workout?

7 thoughts on “Weighted Workout Challenge

  1. Anonymous

    I have done 2 marathons & it takes at least 4 months to train. I have been really sick on both of them. You are amazing!!!!

  2. kristen

    what is the bar called that you use in this video? i’d like to purchase one , i just wanna be sure to get the right size, thank you!

    • benderfitness

      The one I use is an Olympic Size barbell. You can always use a smaller one and add some more weight if that’s easier. 🙂

  3. Hayley R

    I understand the schedule worries, but I also know that you could totally do a full, whenever you feel ready. When I did my first, my third child was barely one year old (the others only 5 and 3), which meant I was busy and even still nursing when I started my marathon buildup. Somehow, when it’s on the calendar, and you really want it, you make it work. But I would definitely make sure you feel like you do really want it, otherwise it becomes more of a chore than a fun challenge. You are awesome and would do amazing, I am sure!

    • benderfitness

      Thank you! The one I am thinking about is in November, so I have time to decide. I love running, and I want to keep it that way. I just want to make sure it’s something I’m excited about, not a chore. 🙂 I appreciate the input!

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