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The Strength Training Workout for *Every* Woman

The best way to channel your inner ~strong, independent woman~? Do what makes you feel strong AF. This total-body, girl-power workout—courtesy of Barry's Bootcamp and Nike Master Trainer Rebecca Kennedy—will have your workout endorphins high and your confidence even higher. (Next up: this list of 20 weird things that make you feel strong.) 

Grab some dumbbells (the heavier the better), turn up your fave Beyoncé workout playlist, and get going—the world isn't going to run itself.

How it works: Do each move for the amount of time or sets and reps prescribed. At the end, you'll cycle through a burnout round for 5 minutes with no rest.

You'll need: A set of medium- and heavy-weight dumbbells and a timer

1a. Bridge

A. Lie faceup with feet planted flat on the floor.
B. Press heels into the floor and lift butt off the ground, coming into a bridge position, forming a straight line from knees to shoulders.
C. Lower hips down to tap ground, then squeeze glutes to lift back up to bridge.

Repeat for 45 seconds.

1b. Front-Side-Back Lunge Combo

A. Stand with feet together and arms by sides.
B. Step forward with the right foot into a forward lunge, lowering until front thigh is parallel to the ground. Press off the right foot to return to starting position.
C. Take a big step out to the side to lower into a lateral lunge. Press off the right foot to return to starting position.
D. Step back with the right foot into a reverse lunge, lowering until front thigh is parallel to the ground. Press off the right foot to return to starting position. That's 1 rep.

Repeat for 45 seconds. Repeat moves 1a and 1b again.

2a. Kneeling Renegade Row

A. Start in a high plank position with hands holding medium-weight dumbbells. Lower down to knees to start.
B. Row the right dumbbell up next to ribs, keeping hips square.
C. Lower right dumbbell to return to starting position, then repeat on the other side. That's 1 rep.

Do 12 reps.

2b. Commando Push-Up

A. Start in a high plank position.
B. Lower down onto the right elbow, then the left elbow, now in a low plank.
C. Press right palm into the floor, then the left hand into the floor to return to high plank.
D. Do a push-up. That's 1 rep.

Do 12 reps, alternating which arm leads.

2c. Half Kneel Reverse Fly

A. Kneel on the right leg with the left leg in front, foot flat on the floor. Hold a medium-weight dumbbell in the right hand by side and hinge slightly forward with a flat back so torso is at a 45-degree angle. Extend left arm out to the side for balance.
B. Raise right arm out to the side up to shoulder height, palm facing down with elbow slightly bent. Slowly return to starting position.

Do 12 reps. Switch sides; repeat. Do 3 sets of exercises 2a through 2c. Rest for 60 seconds.

3a. Isometric Split Squat

A. Stand in a split squat position: left leg in front with foot flat on the floor, balancing on the ball of the right foot, holding a set of heavy dumbbells by sides.
B. Lower until both knees are bent at 90-degree angles and front thigh is parallel to the ground. Hold this position for 10 seconds. That's 1 rep.

Do 12 reps. Switch sides; repeat.

3b. Split Squat

A. Stand in a split squat position: left leg in front with foot flat on the floor, balancing on the ball of the right foot, holding heavy dumbbells by sides.
B. Lower until both knees are bent at 90-degree angles and front thigh is parallel to the ground.
C. Press into both feet to return to starting position.

Do 12 reps. Switch sides; repeat.

3c. Single-Leg Knee Drive to Jump

A. Stand with feet together and arms by sides. Take a big step back with the right foot, bending the left leg into a deep lunge and driving right arm forward to start.
B. Shift weight forward onto left foot and hop off the floor, driving right knee up into a high knee and switching arms so left arm is forward.
C. Land softly on the left foot and immediately step back to starting position.

Do 12 reps. Switch sides; repeat. Do 3 sets of exercises 3a through 3c. Rest for 60 seconds.

4. Deadlift Row with Reverse Lunge

A. Stand with feet hip-width apart with knees softly bent, holding dumbbells by sides.
B. Hinge forward at the hips until torso is almost parallel to the floor. Row dumbbells up next to ribs, elbows pointing toward the ceiling, then lower down in front of shins.
C. With a flat back, lift torso and press hips forward to return to starting position.
D. Step back with the right leg into a reverse lunge, lowering until front thigh is parallel to the ground. Press off the back foot to stand, returning to starting position. Repeat, doing a reverse lunge on the other side. That's 1 rep.

Do 12 reps. Rest for 60 seconds.

BURNOUT ROUND: Set a timer for 5 minutes. Work through the following three exercises as many times as possible until the time is up.

5a. Squat Push Press

A. Stand with feet wider than hip-width apart, heavy dumbbells racked over shoulders.
B. Sit hips back then bend knees to lower into a squat, keeping core tight and back flat.
C. In one explosive movement, push into feet to stand, using the momentum to press dumbbells overhead.
D. Slowly lower dumbbells back to shoulders to return to starting position.

Do 5 reps.

5b. Reverse Lunge Biceps Curl

A. Stand with feet together and medium-weight dumbbells in hands by sides, palms facing in.
B. Step back with the right leg into a reverse lunge, lowering until front thigh is parallel to the ground, while curling dumbbells up to shoulders, palms facing shoulders.
C. Press off the back foot to return to starting position, slowly lowering dumbbells to sides. Repeat on the other side. That's 1 rep.

Do 5 reps.

5c. Inchworm Push-Up

A. Stand with feet together, arms by sides. Hinge forward at the hips to place palms on the floor.
B. Walk hands forward to a high plank. Do 1 push-up.
C. Walk hands back toward feet, then stand to return to starting position.

Repeat, adding one push-up each time up to 5 push-ups. Ex: for the second rep, do 2 push-ups, then 3 push-ups, etc.

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