You can change the shape of your body from the inside out by building muscle and burning fat. Having more muscle speeds up your metabolism, makes you stronger overall, and makes it easier to move around every day. It can also help keep bones and joints safe, lower the risk of injury, and help control blood sugar levels while also making your heart healthier. This method can boost your mood and energy in addition to changing your body. Our new four-week Build and Burn training plan for Women’s Health COLLECTIVE members will help you reach these goals.
This Session: A 35-Minute Workout for Your Lower Body and Core
This session focuses on your lower body and core instead of the full-body workout you did before. You can either watch PT Laura Hoggins in real time or save the workout below to do whenever you want. You can scroll down to find out how to try the plan for free once you’re done.
Details about the workout
Length of workout: 35 minutes
You will need two medium or heavy dumbbells or kettlebells.
Picking your weight: Choose weights that are hard for the last two reps but don’t hurt your form. Laura says that pushing your muscles is what makes them stronger, but you don’t want to fail. The weight should still let you do each rep with good form. If your goal is 10 and you’re having trouble with rep eight but can still do reps nine and ten with good form, that’s a good match. Don’t pick something so heavy that you can’t finish all the reps.
How to do it: Do three rounds of each triset or superset. You have one minute to finish all the exercises in that set. After that, you can rest for the rest of the minute. Take a break of 60 to 90 seconds between rounds.
Warm-Up Exercises to Get Your Body Ready
Hip 90/90s
Good morning
Shoulder taps while planking
The Workout: Supersets and Trisets
For each block, you have one minute to do all of the exercises. If you finish early, take a break for the rest of the time. Do each block three times, then take a break of 60 to 90 seconds between rounds.
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Block A (1 Minute Total)
A1: Do 10 Bulgarian split squats on each side.
A2: 10 shoulder presses
A3: 10 bent-over rows on each side
Block B (1 Minute Total)
B1: 10 sumo squats
B2: 10 glute bridges
B3: Five dead bugs on each side
Block C (Total of 1 Minute)
C1: Do 10 curtsy lunges on each side.
C2: Hold the plank for 30 to 40 seconds.
Cool Down to Finish Strong
Child’s pose and reach for 30 seconds
30 seconds of rotation on each side while lying down
Stretch your arms for 30 seconds on each side.
Laura’s Advice and Simple Changes
Move with steady control and clear purpose, putting quality reps ahead of speed.
