This Workout Will Make You Rethink How You Have Been Exercising

Are you doing the right amount of reps to get toning and weight loss results? We have the magic number to make a real difference in how your body looks.

1 / 10
weights for women
photo credit: shutterstock

Weights for women – this will get you real results from your workouts

Training with weights for women is finally (!) becoming buzzy in gyms and fitness studios. And while cardio and flexibility is still important women’s fitness has finally started to trend toward including more low-reps, strength-based training.

What does that mean to your workout? Moving away from 12-plus rep range. With more weight and

Here is a strength-based workout developed to improve your strength and athleticism.

When determining your working weight for a six- to eight-rep range, chose a weight that you can complete for six to eight reps only. If you cannot complete six reps the weight is too heavy. If you can complete more than eight reps, then choose a heavier weight.

We have three parts to this workouts that will get you exercising harder and smarter. Here is how to do the full workout:

Complete all three exercises in series A for four sets, then do all three exercises in series B for four sets. Finish off with series C exercises for three sets.

How fit are you? Try this fitness test.

2 / 10
weights for women Kettlebell Goblet Squat
photo credit: fitsquad

Reps workout series A

Kettlebell goblet squats

4 sets, 6 to 8 reps

Targets quads, glutes, hamstrings and core strength.

• Holding a kettlebell at your chest, maintain an upright position by bracing your core and retracting your lats.

• Squat down into a full range of motion, hips below your knees, and drive through your heels to extend your hips to a standing position.

• Exhale as you complete the movement.

Got four minutes? Of course you do! Try this four-minute kettlebell workout!

3 / 10
weights for women Box Jumps
photo credit: fitsquad

Reps workout series A

Box jumps

4 sets, 6 reps

Targets explosiveness and power.

• Begin with your feet hip-shoulder width apart.

• Hinge to bring your chest down and your to a 45 degree angle.

• Find full body tension and set your arms behind you. Explode and extending through your hips, bringing your arms up to jump onto the box, landing in the same starting positioning.

• Complete the movement by standing tall with hips in complete extension, and stepping down from the box.

Get all the workout routines you can do at home, right here.

4 / 10
weights for women Pendlay Rows
photo credit: fitsquad

Reps workout series A

Pendlay rows

4 sets, 6 to 8 reps

Targets your lats, low back and core strength.

• Stand with feet hip width apart, hinge to bring your chest down and your back parallel to the ground.

• Keeping your core engaged and braced, squeezing your glutes, row the barbell towards your chest with elbows back without lifting your torso.

• Exhale at the top. Inhale while extending your arms to complete the movement.

New to HIIT workouts? We have four programs you will love as a newbie.

5 / 10
weights for women Barbell Deadlift
photo credit: fitsquad

Reps workout series B

Barbell deadlifts

4 sets, 6 to 8 reps

Targets glutes, hamstrings, low back and core strength.

• Stand with your feet hip-width apart.

• Brace your core as you hinge forward with a neutral spine to grasp the barbell.

• With your shoulders relaxed, begin to lift the barbell by pushing your hips forward and squeezing your glutes, as you stand upright.

• Return to your starting position to bring the bar back to the floor.

These are the five most effective moves from Barry’s Bootcamp.

6 / 10
reps weights for women Cossack Squat
photo credit: FitSquad

Reps workout series B

Cossack squats

4 sets, 6 reps each side

Targets mobility of hips and ankles while strengthening quads, glutes, hamstrings and core.

• Stand with your feet wider than shoulder width apart, holding the weight at your chest.

• Begin by shift your weight to squat into your right heel while straightening your left leg, externally rotating to point your toes to the ceiling.

• Keeping your torso upright, return to your starting position by driving through your right heel to return to standing.

Find out if you are doing squats with the right form.

7 / 10
weights for women Single Arm Dumbbell Floor Press
photo credit: fitsquad

Reps workout series B

Single-arm dumbbell floor presses

4 sets, 6 to 8 reps each arm

Targets chest, shoulder stability and core strength.

• Laying on the ground with both legs straight, bring one dumbbell to your chest.

• Bend the same leg and extend the opposite arm on the ground for balance.

• Brace your core, squeeze your glutes and flex your quads as you press from the ground to an extended arm position.

• Return the dumbbell to the ground to complete the movement.

These are the best arm exercises for women.

8 / 10
weights for women Dumbbell Reverse Lunges
photo credit: fitsquad

Reps workout series C

Dumbbell reverse lunges

3 sets, 8 to 10 reps each side

Targets core strength and stability, shoulder stability, glutes, quads and hamstrings.

• Begin with both dumbbells on your shoulders in a front rack position.

• Step backwards into a reverse lunge, aiming to bring your knee towards the ground.

• Drive through your front heel, engaging your glute to bring your back leg to meet your front foot.

Continue bracing through your core as you lunge.

Did you know lunges can help avoid running injuries. So can these other moves, too.

9 / 10
reps workout weights women renegade rows
photo credit: Shutterstock

Reps workout series C

Renegade rows

3 sets, 8 to 10 reps each arm

Targets core strength and stability, hip stability, back shoulders, triceps and biceps.

• Using two dumbbells of the same weight, set-up in a high plank position with the dummbells under your shoulders, shoulder width apart.

• Create stability by squeezing you glutes, and bracing through your core finding tension through your entire body.

• Row the dumbbell to your chest, squeezing your lats at a controlled pace. Return the dumbbell to the ground by extending your arm.

• Maintain stillness in your hips and avoid shifting side to side by actively squeezing your glutes and engaging your core.

Inspired to get into #beastmode? We have five more workouts for you. And you can do them at home.

10 / 10
healthy breakfast ideas jennifer lau breakfast
photo credit: Jennifer Lau

About Jennifer Lau

Jennifer is co-owner of FitSquad Toronto and is a highly accomplished personal trainer and holistic nutritionist with 10 years experience in the fitness and health industry. Her passion to empower women has lead her to become a leader in female training. She is head coach of Fit Squad’s all women’s training camp, has given corporate workshops and presentations on fitness and nutrition and can be found regularly contributing to media outlets in the city.

See more of Jennifer on Instagram @fitsquad_training and at

Newsletter Unit