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 6 WEEK STRENGTH & CONDITIONING

Train Well Feel Well

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I am so excited to bring you this strength program. Over the next 6 weeks you are going to experience what it feels like to train like a pro. This is exactly how I program for my clients so it will be like having pocket Anna with you in the gym. From warm-up to lifting, to weights, I'm telling you exactly what to do and when to do it. No more worrying about if the training is right, all you gotta do is show up and sweat. 

This workout is made for beginner to intermediate lifters looking for total body conditioning. This is not for folks with very sport or activity specific goals or for folks who are highly advanced and need very individualized programming (if that's you, train online with me one-on-one and I'll give you a kick-ass program). This is also not for folks looking to get ripped quick, you will gain muscle, strength, and cardio conditioning, but leave feeling good rather than wrecked. 

I want to see you crushing your workout, tag me on instagram @annaclausenwellness and if you want help with technique shoot me a video of your moves and I'll give you FREE technique tips!

 

The Details

We've got 2 main workouts, Workout A and Workout B. Each week in the Feel Good Friday you are going to get your workout schedule for the following week. It’s going to tell you:

  • Which workout you are doing (A or B and on what days) 

  • How many days you are lifting

  • How many set (number of rounds) and how many reps (number of times you do each move) 

Tracking

It's really important to track your workouts and weights that you are using so you can look back and see just how much stronger you are getting each week.  The easiest way is to keep a note or excel spreadsheet on your phone. You can copy and paste the workouts from your Feel Good Friday and track your weights and any notes or observations you might have during your workout i.e energy level, heart rate, etc. 

 

Click on each week to reveal the workout details.

WEEK 1

Workout: Workout A both days

Frequency: 2 strength days with at least 1 day of rest in between days

Reps: 10 reps of each exercise 

Sets: 2 sets of each exercise

Order of Workout: 

  1. Foam rolling

  2. Cardio warm-up

  3. Mobility

  4. Strength

WEEK 2

Workout: Workout B both days

Frequency: 2 strength days with at least 1 day of rest in between days

Reps: 10 reps of each exercise

Sets: 2 sets of each exercise 

Order of Workout: 

  1. Foam rolling

  2. Cardio warm-up

  3. Mobility

  4. Strength

Bonus: At least 10 minutes of joyful movement

WEEK 3

Workout: Workout A both days

Frequency: 2 strength days with at least 1 day of rest in between days

Reps: 10 reps of each exercise

Sets: 3 sets of each exercise

Order of Workout: 

  1. Foam rolling

  2. Cardio warm-up

  3. Mobility

  4. Strength

WEEK 4

Workout: Workout B both days

Frequency: 2 strength days with at least 1 day of rest in between days

Reps: 10 reps of each exercise

Sets: 3 sets of each exercise

Order of Workout: 

  1. Foam rolling

  2. Cardio warm-up

  3. Mobility

  4. Strength

WEEK 5

Workout: Workout A, Workout B, Workout A

Frequency: 3 strength days with at least 1 day of rest in between days

Reps: 10 reps of each exercise

Sets: 3 sets of each exercise

Order of Workout: 

  1. Foam rolling

  2. Cardio warm-up

  3. Mobility

  4. Strength

WEEK 6

Workout: Workout B, Workout A, Workout B

Frequency: 3 strength days with at least 1 day of rest in between days

Reps: 10 reps of each exercise

Sets: 3 sets of each exercise

Order of Workout: 

  1. Foam rolling

  2. Cardio warm-up

  3. Mobility

  4. Strength

  5. Finisher

WORKOUT A

Alternate between exercise A and exercise B twice take 60 seconds rest in between exercises

1a) Goblet Squat 10 reps
1b) Elevated Push Up 10 reps

2a) Static Lunge 10 reps each leg
2b) Shoulder Press 10 reps

3a) Plank 60 seconds 
3b) Side Plank 30 seconds each side 

WORKOUT B

Alternate between exercise A and exercise B twice take 60 seconds rest in between exercises

1a) Deadlift
1b) 3 point row

2a) Lateral Lunge
2b) Banded Lat Pull Down

FINISHERS

Here is your 4 minute tabata finisher! Tabata is High Intensity Interval Training (HIIT). You will perform move #1 all out for 20 seconds followed by 10 seconds rest. then you will perform move #2 all out for 20 seconds followed by 10 seconds rest. Repeat this 3 more times for a total of 4 minutes.


Finisher for Workout A
1) Speed Squats OR Squat Jumps
2) Reverse Lunges OR Jump Lunges


Finisher for Workout B
1) Skaters OR Curtsy Lunges
2) Sumo Squats OR Sumo Squat Jumps


Video Playlist


 

Want updates about the Radiant Strength Collective?

It includes 6 monthly 30-minute at-home workouts, monthly team workouts, monthly wellness themes, mindset tips, and more!