When it comes to fitting in a total-body workout, time can be an issue. But get ready to nix the excuses and hit the gym, with NLA athlete, IFBB Pro, and fitness personality Jessie Hilgenberg. She’s a huge proponent of women lifting weights, getting stronger, and fearlessly setting new goals.
As she’ll tell you, lifting is about more than looking good in the mirror. It can transform you from the inside out, and change your life for the better in ways you can’t predict. Not only will you boost your confidence, but you’ll burn more calories, sculpt all the right curves, and even strengthen your bones.
And you don’t need to block out an hour or more to do it! This 30-minute workout will challenge your entire body. Find yourself with a bit more time after this workout’s done? Get in some cardio with Jessie’s power plyo workout. Not only will you develop explosive power, but you’ll also take your leg training to the next level.
JESSIE HILGENBERG’S HALF-HOUR OF POWER WORKOUT
You’re going to kick off this workout with a Smith machine triset of squats, lunges, and rows. This trifecta will target your quads, hamstrings, and glutes, while hitting your upper body in the back, biceps, and traps. Then, you’ll do a few more total-body movements for good measure.
| Half-Hour of Power Workout |
Smith machine squat – 3 sets of 12 reps, 1.5 rep protool
Smith machine inverted row – 3 sets of 12 reps
Smith machine reverse lunge – 3 sets of 12 reps per leg, performing all reps with one leg before switching
2. Bent-over barbell row – 3 sets of 12 reps
3. Lying hip raise – 3 sets of 12 reps
4. Cable reverse fly – 3 sets of 12 reps
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