Hey Team!

Are you ready to lift heavy? Well, today is all about lifting heavy. We are not here to go through the motions but to get stronger. Today is your chance to push yourself if you have been sticking to the same weights for too long. Grab the heaviest dumbbells you can handle while keeping good form, and challenge your muscles in every set. Today's goal for our strength exercises is 6-8 reps, and we want the last 2-3 reps of those exercises to be challenging. That's where the strength gains happen!

If you don't have access to heavier weights, that's no problem; you can still join in! Instead of counting reps, you will do the full 45 seconds. This will keep the intensity up and ensure your muscles are fully engaged the entire time.

Equipment needed:

Dumbbells ( Light, Medium, Heavy)

Box, Bench, or Chair

We will start with a mobility warm-up to prep the joints and activate key muscles. Movements like squat-to-knee hugs and bear position shoulder taps will get your body ready for heavy lifts. Take this part seriously; warming up will help you lift heavier weights and reduce the risk of injury.

Block 1 kicks things off with DB Front Squats and Dead Bugs. The squats are your first big lift, so go as heavy as possible while keeping control. Keep your core tight and chest up, and make those legs work. The dead bug is all about core stability—don't rush it. One important tip is to focus on keeping your back flat on the ground.

Block 2 shifts to hinge movements and posterior chain work. Romanian Deadlifts will fire up your hamstrings and glutes. Keep the weights heavy, but maintain control through the entire range of motion. No bouncing at the bottom—slow and strong. After that, the Glute Bridge Hold is a burner. Add weight to this hold and focus on driving through the heels if you can.

Block 3 focuses on pushing and shoulder stability. The DB Floor Press should be challenging—you want to struggle on those last few reps. Remember that! Then, the Tall Kneeling Overhead Hold is all about shoulder control and core stability. Keep your ribs down, engage your core, and squeeze those glutes. If you feel wobbly, reset and tighten everything up. You can also modify the one by dropping to one dumbbell instead of two.

Next up is Block 4, a mix of pulling strength and anti-rotation work. Bent-over rows should be as heavy as possible while keeping good form. No, jerking the weights—control the pull, squeeze at the top, and lower slowly. The Offset DB Hold challenges your core like crazy—one side is front-racked while the other is in a suitcase carry. This exercise is one of those sneaky-hard moves that will light up your core.

We will finish out today's workout with lunges and functional stability. Reverse Lunges are a powerhouse move for leg strength. Load up those dumbbells, step back with control, and push through that front leg. Then, the Single-Arm Farmer's March is about grip strength, posture, and core control—no leaning, no wobbling, just walking strong.

To wrap it up, we will hit a cooldown and stretch to open up the hips, chest, and hamstrings. After a workout like this, your body will need it. Each stretch is for 30 seconds. During the stretches, take your time and breathe.

This workout is for those who want to build serious strength. If you have been lifting light, today is your wake-up call. Pick up heavier dumbbells, push yourself, and train with purpose. No easy reps, no shortcuts—just hard work and gains.

Let's get to work, team!

Brian

Workout Structure

Mobility Warm-Up — 2 Rounds, 30 Seconds Each

• Squat to Alternating Knee Hug
• Dynamic Child's Pose
• Glute Marches
• Bear Position Shoulder Tap
• Down Dog to Calf Stretch

Block 1: Squat + Core Stability — 2 Rounds, 45 Seconds On / 15 Seconds Off

• DB Front Squat (Heavy, Controlled) – 6-8 reps in 45s
• Dead Bug (Bodyweight) – 45s

20 Second Transition

Block 2: Hinge + Posterior Chain Stability — 2 Rounds, 45 Seconds On / 15 Seconds Off

• DB Romanian Deadlift (Heavy, Controlled) – 6-8 reps in 45s
• Glute Bridge Hold (Weighted) – 45s

Water Break

Block 3: Push + Shoulder Stability — 2 Rounds, 45 Seconds On / 15 Seconds Off

• DB Floor Press (Heavy, Controlled) – 6-8 reps in 45s 
• Tall Kneeling Overhead Hold

20 Second Transition

Block 4: Pull + Anti-Rotation — 2 Rounds, 45 Seconds On / 15 Seconds Off

• Bent-Over DB Rows (Heavy) - 6-8 reps in 45s 
• Offset DB Hold (Front Rack One Side, Suitcase Carry Other) 45s

Water Break

Block 5: Lunge + Functional Stability (6 Min)

• DB Reverse Lunge (Heavy) – 6-8 reps per leg
• Single-Arm Farmers Carry (Heavy) – 45s

Cooldown: 1 Round, 30 Seconds Each

• Pigeon Stretch
• Half-Kneeling Hip Flexor Stretch
• Seated Hamstring Stretch
• Chest Opener Stretch
• Child's Pose