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Emily Skye Shares Her Total-Body Strength Workout That Builds Badass Muscle

If you're not already onboard the Gains Train, it's time to buy a ticket. Women everywhere are picking up heavy weights, building strong and sexy muscle, and showing off the all-around badassness that comes with getting strong. (Case in point: these women who prove being strong is dead sexy.)

Trainer Emily Skye (who you might know from your Instagram feed, her F.I.T. Body Guides, or as a Reebok Global Ambassador) is no exception; she's even spoken out about how gaining 28 pounds (including a bunch of muscle!) has made her feel healthier and happier than ever. You don't have to pick up Olympic weightlifting or even go near a barbell to get the same results. (Although you should totally try it. Olympic weightlifting has all these benefits, after all.) Emily shared her go-to strength moves to build muscle all over and get seriously strong.

Grab some dumbbells and a mat, follow along with the moves below, and check out her demos in the video—then get ready to feel the power. (No dumbbells? No problem. Try her kettlebell workout for a better butt or sure-to-burn lower abs workout.)

Dumbbell Front Squat

A. Stand with feet hip-width apart and dumbbells resting on shoulders.
B. Keeping core tight, hinge at the hips then the knees to lower into a deep squat.
C. Push through the mid-foot and dig big toes into the ground to engage glutes and press back up to standing.

Do 15 to 20 reps.

Dumbbell Curtsey Lunge

A. Stand with feet hip-width apart and dumbbells resting on shoulders.
B. With right foot, step back and to the left into a curtsey lunge, lowering until front knee forms a 90-degree angle.
C. Push off the right foot to return to start, then repeat on the other side. Continue alternating.

Do 10 to 15 reps on the opposite side.

Shoulder Press

A. Stand with feet hip-width apart, glutes and core engaged, with head neutral.
B. Hold dumbbells out to the sides with wrists facing forward, arms at right angles, and triceps parallel to the ground.
C. Press dumbbells overhead without locking arms at the top. Slowly lower down until triceps are parallel to the ground.

Do 10 to 15 reps.

Biceps Curl

A. Stand with feet hip-width apart, glutes and core engaged.
B. Hold dumbbells in front of thighs with wrists facing forward, shoulders down and back, and elbows locked next to ribs.
C. Without moving elbows, raise dumbbells up to shoulders, then slowly lower down, making sure not to swing the weights.

Do 10 to 15 reps.

Renegade Row

A. Start in a high plank position holding dumbbells with wrists facing in and feet shoulder-width apart. Keep a neutral spine by looking straight down at the ground.
B. Row the right dumbbell up to form a 90-degree angle, then slowly lower down.
C. Repeat on the other side, squeezing glutes and engaging core to keep hips steady. Continue alternating.

Do 10 to 15 reps on each side.

Windshield Wipers

A. Lie faceup on the floor, legs extended straight up to the ceiling and arms out at 45-degree angles by sides. Press lower back into the ground.
B. Draw belly button in toward spine and lower legs slowly to the right, stopping before lower back comes off the floor.
C. Return to starting position, then lower legs to the left. Continue alternating.

Do 10 to 15 reps on each side.

Bent-Over Triceps Kickback

A. Stand with feet hip-width apart holding a dumbbell in each hand, wrists facing in. Hinge at the hips to lean forward, keeping core tight and head neutral.
B. Squeeze upper back and glue elbows to sides, forming 90-degree angles with forearms and triceps. Squeeze triceps to straighten arms and lift weights up and back.
C. Slowly lower weights to 90-degree angles.

Do 10 to 15 reps.

Repeat the entire circuit 2 to 3 times.

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