Strength Training

Strength Training

Designed with heavier weights in mind, these workouts will increase muscle mass and boost your metabolism.

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Strength Training
  • 30-Minutes to Fitness "RAW" Descending Pyramids/Upper Body

    This upper body workout involves training in a descending pyramid format. Instead of rest, you have the option to do abdominal exercises with me instead. If you do select the ab-rests option, be ready to put your DBs down to get to the ab work. Ideally, you'll need four pairs of DBs.

  • 30-Minutes to Fitness "RAW" Real Raw 3

    Each muscle group is worked one side at a time to elicit more core work (stabilizing) and focus. Simple cardio moves are interspersed in place of rests to keep your energy up. I use one 15lb db, one 12.5 db, one 10lb db and a pair of 8lb dos for the finisher.

  • 30-Minutes to Fitness "RAW" Metabolic (6 and 6)

    This workout involves 6 different moves performed back-to-back for 6 rounds. The idea is to go as heavy as you can and complete as many rounds as possible. The selection of moves effectively work the entire body from head-to-toe. Select a pair of challenging Dumbbells and have a mat ready for fl...

  • 30-Minutes to Fitness "RAW" Fitness Test Workout

    This workout serves as a baseline of your current fitness level and the effectiveness of your current workout regimen. The idea is to get more reps completed the next time you take your next fitness test. Once you've increased your reps...its time to increase your weights...and so it goes! Ta...

  • 30-Minutes to Fitness "RAW" Large Muscle Finisher

    This Finisher targets your Chest. Legs and Back. Finishers are designed to be used as add-ons to any cardio or Interval workout for an extra boost to your usual regimen. This time-efficient Large Muscle Finisher can also be used as a stand alone workout when you are short on time. It is import...

  • 30-Minutes to Fitness -RAW- Upper Body Finisher Arms & Shoulders

    Heavy lifting is important for overall health and strength, but for many the slimming look created by defined muscles is lacking. Add this 12 minute finisher to your upper body workout to elicit minor muscle activation for increased definition.

  • 30-Minutes to Fitness "RAW" Ascending Pyramids

    This is a 60-minute weight training workout presented in an Ascending pyramid format. You need 4 different sets of dbs ranging from slightly easy to challenging. Sammy and I partner up and take you through two exercises for each muscle group of the upper body. Work along with one of us and be s...

  • 30-Minutes to Fitness "RAW" Lower Body ( Pyramids)

    This 40 minute workout trains your Lower Body in a unique ascending pyramid style format. Four pairs of dumbbells are used; 10, 12.5, 15, and 20's. All of the work is performed standing.

  • 30 Minutes to Fitness -RAW- Tabata Barbell-DB Workout

    This strength training workout will have you performing the lifts in a tabata format (20 seconds of work followed by 10 seconds of rest). Every muscle group is worked efficiently and time flies by.

  • 30-Minutes to Fitness _RAW-UPPER BODY BLAST_

    This upper body workout utilizes a barbell (not needed), a bench and at least two sets of dumbbells. You will work in 30 second intervals for a total of four sets each.

  • 30-Minutes to Fitness Coffeyfit "Raw" Weights Circiut #1

    This circuit workout keeps you moving from one weighted exercise to the next. It utilizes a weighted bar (DBs can be used instead), medium Dbs and heavy Dbs. All muscle groups are hit in this "git er done" and reap the rewards workout.

  • 30-Minutes to Fitness "RAW" Strength (Back/Front)

    This 60-minute workout focuses on working all of the muscles of the back side of the body followed by all muscles of the front side of the body. If you do not have 60 minutes to dedicate to your workout, Kelly gives you markers so that you can do these workouts on two separate days. All you nee...

  • 30-Minutes to Fitness "RAW" Day 1 Strength Rotation (Back and Biceps)

    This is Day 1 of your Strength Rotation. Kelly will take you through 40 non-stop minutes of Back and Bicep work using dumbbells and a bench (or step).

  • 30-Minutes to Fitness "RAW" Box & Pump

    This 45 minute workout includes intervals of Boxing combinations mixed with Pyramid weight training. Three pairs of DBs are used to train each muscle group.

  • 30-Minutes to Fitness "RAW" Day 2 Strength (Chest and Triceps)

    This 30 minute Strength workout targets your Chest and Triceps

  • 30-Minutes to Fitness "RAW" Day 3 Strength (Shoulders & Legs)

    This quick and effective training session is geared toward strengthening your Shoulders and Legs.

  • 30-Minutes to Fitness "RAW" Day 5 Stength :STRETCH

    This 35-minute Stretch session is designed to rejuvenate your muscles from head to toe at the end of a Strength rotation. To feel great on a continuum, do this Stretch any time you feel tight!

  • 30-Minutes to Fitness "RAW" Day 4 : Total Body Strength

    To hit each muscle group a second time in your Strength week, join Kelly and Sammy in this efficient and effective full body Strength workout. Equipment used is a bench (or step), a 25 pound plate and a 35 pound plate (dumbbells can be used in place of plates).