Bust a Move! Strength Training Workout: Heroine

(c) OpenClipArtVectors, pixabay [2].pngSince I haven’t been posting much about my workout goals lately, I thought I would share some of the workouts I’ve been doing instead!

I’ve been wanting to get back into strength training – I used to work out with a trainer until I lost my job last year and couldn’t afford it anymore 😦 I miss working out with her a lot, but I also learned a great deal from her. I spent about six years working out with trainers on and off, so while I’m certainly no expert, I do feel like I know enough to put together a moderate strength training routine for myself. I’d like to work with a trainer again someday, but for now, I’m using a free workout app called Lifter.

Lifter has a variety of pre-made routines available, but you can also put in your own img_6317routines. What I really like about it is the rep counter – from the routine page, you just tap the box beside the exercise and log in the weight you lifted and the reps you completed. Then the next time you do the same routine, you can look to see what you did last time and decided if you want to stay at that level or push yourself harder.

It’s a very simple, clean looking app, which is what I want while I’m working out. I don’t want to go through a bunch of different screens or have to look a bunch of info up. I just want to see the moves I need to do and keep track of what I’ve done. And that’s exactly what Lifter is for.

Another thing I like is that the header for each routine is different – it’s always a picture of someone badass working out, but it’s a little different for each one, which makes me feel like I’m working out with a different friend each day. It’s the little things, you know?

I am also a huge cheeseball, and give my routines ridiculous names to get myself pumped up, like Baby Got Back, Shred It, and Sun’s Out? Guns out!

The one I’m sharing today is called Heroine, and I have to give credit to Lifter itself for the name! I also got the moves off of a fitness website, but since I set the app up awhile ago, I can not for the life of me remember where. I’m sorry not to be able to give credit where credit is due – but if I remember I’ll come back and update the post.

So, without further ado, let’s bust a move together! Here is my Heroine routine…if you try it, let me know what you thought! Or, if you are a personal trainer and think it needs changes, feel free to chime in!

Heroine Strength Training Routine**

 Heroine involves doing three circuits of groups of movements – the first time with light weights, the second time with medium weights, and the third time with heavy weights, for varying amounts of reps. Light weights should be easy to lift, medium should give a little resistance towards the end of your reps, and heavy should be a challenge. For reference, I used 5, 10, and 15 pound dumbbells the first time I did this. Try to complete each circuit without stopping in-between movements – you’ll rest between circuits instead. The goal is to get your heart rate up a little bit as well as work your muscles. If you are already a serious lifter, this probably will not be much of a challenge for you…but if you’re an amateur like me or a beginner, this will definitely kick your ass!

Circuit One

Squat with dumbbell, light weights, 20-25 reps
Overhead press with dumbbells, light weights, 20-25 reps
Bent over row, light weights, 20-25 reps

Squat with dumbbell, medium weights, 12-15 reps
Overhead press with dumbbells, medium weights, 12-15 reps
Bent over row, medium weights, 12-15 reps

Squat with dumbbell, heavy weights, 5-8 reps
Overhead press with dumbbells, heavy weights, 5-8 reps
Bent over row, heavy weights, 5-8 reps

Rest for 1 minute and 30 seconds.

Circuit Two

Alternate leg lunge, light weights, 12 reps (per leg)
Push-up with dumbbell, light weights, 15
Bicep curl, light weights, 15 reps
Upright row, light weights, 15 reps (per arm)

Alternate leg lunge, medium weights, 10 reps (per leg)
Push-up with dumbbell, medium weights, 10
Bicep curl, medium weights, 10 reps
Upright row, medium weights, 10 reps (per arm)

Alternate leg lunge, heavy weights, 5 reps (per leg)
Push-up with dumbbell, heavy weights, 5
Bicep curl, heavy weights, 5 reps
Upright row, heavy weights, 5 reps (per arm)

Rest for 2 minutes.

The first time I did Heroine, it took me about 20 minutes to make it through the full routine, and I was exhausted by the time I was done! Now, I work through it twice in about a half an hour, give or take. I’m still exhausted when I’m done, but it feels good 🙂

**Please remember that I am not a personal trainer and do not have a degree in exercise science, so do not take my word as gospel truth. Routine is based on my personal experience and research. Consult a doctor and/or a fitness professional before beginning any new workout routine.


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