You can change your body from the inside out by building muscle and burning fat at the same time. More muscle speeds up your metabolism, makes you stronger overall, and makes it easier to move around every day. It can also help protect bones and joints, reduce the risk of injury, and support blood sugar control alongside better heart health. This method can improve your mood and energy levels in addition to changing your body. Our new four-week Build and Burn training plan for Women’s Health COLLECTIVE members is meant to help you reach these goals.
Change the way your body is made up Change the way your body is made up
This session is a 35-minute workout for your lower body and core.
This session focuses on your lower body and core instead of your whole body if you’ve already done the full-body workout from the plan. You can either watch PT Laura Hoggins in real time or save the workout below to do whenever you have time. 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.
Choosing your weight: Choose weights that are hard for the last two reps but don’t hurt your form. Laura says that pushing your muscles to their limits is what makes them stronger, but you don’t want to fail. You should still be able to do each rep with good form with the weight. 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 of the reps.
How to do it: Do three rounds of each triset or superset. You have one minute to finish all of the exercises in that set. After that, you can rest for as long as you want until the minute is up. Take a break of 60 to 90 seconds between rounds.
Warm-Up Moves to Get Your Body Ready
- Hip 90/90s
- Good mornings
- Shoulder taps with a plank
The Workout: Supersets and Trisets
For each block, you have one minute to finish 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: Do 10 bent-over rows on each side.
Block B (1 Minute Total)
- B1: Do 10 sumo squats.
- B2: 10 glute bridges
- B3: Five dead bugs on each side
Block C (1 Minute Total)
- 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 supine rotation on each side
- Stretch your arms for 30 seconds on each side.
Laura’s Advice and Simple Changes
Move with steady control and a clear goal, putting quality reps ahead of speed.
