Site icon Bender Fitness

Weighted Workout Challenge

Please follow and like us:

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?

Exit mobile version