Train Like an Athlete with This 30-Day Workout Plan

All About Total-Body Strength Training on Tuesdays

When you’re done warming up, it’s time to grab some weights. Opt for dumbbells that feel heavy, but won’t wreck your form. You want to feel fatigued by the time you reach your last designated rep. And remember, to truly progress through this plan and get stronger, you’ll want to grab heavier weights each week. (Need more details on finding the right weight? Check out this strength training guide for beginners.)

Tuesday Weekly Workout Plan

CIRCUIT 1 (Upper and Lower Body)

Week 1: Repeat both the squat and the press for 10-12 reps each and 3-4 rounds. Then, for Week 2: Pick up heavier weights, repeat for 8-10 reps and 3-4 rounds. Week 3: Grab the next heavy set of dumbbells and do 6-8 reps and 3-4 rounds. Finally for Week 4: Snag that PR-breaking pair of dumbbells and perform 4-6 reps and 3-4 rounds.

1. Weighted Squat

How to: Start standing with feet hip-width apart. Hold a pair of dumbbells in a racked position (elbows bent, weight at your shoulders) (a). Lower your hips down and back, keeping your chest up. Aim to get your hips below your knees and keep your weight in your heels (b). Stand back up and repeat.

Athlete Training Plan: Weight Squat Exercise

2. Floor Press

How to: Lie on your back, knees bent and feet planted on the floor (a). Holding two dumbbells, palms facing away from you, start with arms straight with dumbbells over shoulders (b). Slowly lower the weights to the ground, bending the elbows to a 90-degree angle (c). Push the weights back overhead (d). Repeat.

Athlete Training Plan: Floor Press Exercise

RELATED: Dumbbell Workout: 5 Moves, 1 Full-Body Burn

CIRCUIT 2 (Combo Moves), each week, add another round to this circuit

1. 1-Minute Dumbbell Thrusters

How to: Start standing with feet hip-width apart, holding a dumbbell in each hand at racked position (a). Drop your hips down and back into a shallow squat (b). As you stand up, press the dumbbells overhead. You should use the power of your legs to drive the weights up (c). Bring the weight back to your shoulders and repeat.

Athlete Training Plan: Dumbbell Thrusters Exercise

2. 1-Minute Reverse Bear Crawl

How to: Start standing with feet hip-width apart and reach down to place your palms on the ground (a). With a slight bend in your knees, hips raised, step one hand and the opposite foot backward and then the other. You want to move at a swift pace and use the power of your legs to move backward, keeping your core engaged (b).

Athlete Training Plan: Reverse Bear Crawl Exercise

3. 1-Minute Sprint

RELATED: Can HIIT Give You the Same High as Running?

CIRCUIT 3 (Core Work), repeat for 2-3 rounds

1. 1-Minute Out & Ups

How to: Lying on your back with legs extended, place your hands under your low back for support (a). Lift your legs slightly off the floor, with your lower back staying in contact with your hands and/or the floor. Push your belly button toward the floor to make that happen (b). Pull your knees in toward your chest (c). Straight them back out in front of you, keeping them just a few inches off the floor (d). Repeat. 

Athlete Training Plan: Out & Ups Exercise

2. 1-Minute Plank Walks

How to: Start in a high plank position, elbows extended and shoulders over wrists (a). Starting with your left arm, lower down to your forearm, then lower your right forearm (b). Then, push back up to a high plank, placing your left palm on the ground first, then your right (c). Repeat, alternating which arm you start with.

Athlete Training Plan: Plank Walks Exercise

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