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These workouts are best for those that have some experience with strength training and consider themselves in decent shape. These routines are intense at times, but the emphasis is always on proper technique and building a good foundation of strength.
If you're not sure if you should do the Intermediate/Advanced Workouts, try the Beginner Workouts first.
If they're easy, then come back here.
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*Strong Mommas strongly recommends that you consult with your physician before beginning any exercise program or trying any of the workouts in this coaching program. Understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Strong Mommas/Dahlman Elite Training Systems from any and all claims or causes of action, known or unknown, arising out of Strong Mommas/Dahlman Elite Training System's negligence.
Download your Workout Program Here:
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Instructions:
This workout program gives you 5 entirely different workouts to try. Don't worry, you don't need to do them all every week.
Your workouts will get harder throughout the month. When you finish your first week, be sure to move forward to the second week. Whatever you do, do not stall out on a particular week. Keep moving forward!
Watch the quick videos below that correspond with the different workouts to see how to do it. If you need to double check your technique, refer back to the Exercise Essentials Video on the Members Workouts page.
*For a more in-depth explanation of each individual exercise, visit the Strong Mommas YouTube page and search for that exercise.
- The two most important workouts to choose are Workout A and Workout B. Make sure you do these two every week.
- If you have time to do more than two workouts, then add in Workout C and then Workout D.
- If you'd like to do all 5 workouts, then also add in Workout E.
- It's ok to workout on consecutive days.
- Here is the optimal workout order based on how many days per week you'll workout:
- 2 Workouts per Week: A, B
- 3 Workouts per Week: A, B, C
- 4 Workouts per Week: A, B, D, C
- 5 Workout per Week: A, E, B, D, C
Your workouts will get harder throughout the month. When you finish your first week, be sure to move forward to the second week. Whatever you do, do not stall out on a particular week. Keep moving forward!
Watch the quick videos below that correspond with the different workouts to see how to do it. If you need to double check your technique, refer back to the Exercise Essentials Video on the Members Workouts page.
*For a more in-depth explanation of each individual exercise, visit the Strong Mommas YouTube page and search for that exercise.
Keep scrolling to see the videos for the January workouts.
If you're still working through December, here are your links:
Dynamic Warm-Up
Workout A
Workout B
Workout C
Workout D
If you're still working through December, here are your links:
Dynamic Warm-Up
Workout A
Workout B
Workout C
Workout D
Dynamic Warm-Up
Workout A - Top Priority
Click here to view the Metabolic Finisher videos.
Workout B - Top Priority
Click here to view the Metabolic Finisher videos.
Workout C - Mid Priority
Workout D - Mid Priority
Workout E - Low Priority (no video)
This workout is an interval-style workout. You can perform this routine running, cycling, rowing, or even burpees!
See all of the instructions on your workout program PDF.
See all of the instructions on your workout program PDF.
Cool Down - Foam Rolling |
Cool Down - Static Stretching |
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