Women Strong: Elspeth Dana’s Full-Body Strength and Cardio Workout

Complete all rounds of Superset 1 before moving to Superset 2. Rest 60 seconds between each superset. Once both supersets are completed, do the Tabata Quad.

Strength

Superset 1

1A: Deadlift4 x 12-15

1B: Squat 4 x 12-15

*Rest 60 seconds between supersets

Superset 2

2A: Clean-and-Press 4 x 12-15

2B: Push-Up With Plank Rotation 4 x 5-7 (each side)

*rest 60 seconds between supersets.

Cardio

Tabata Quad

• For each exercise, do 20 seconds of work, 10 seconds of rest and repeat eight times (four minutes total).
• Stay with the same exercise for the entire four minutes.
• Rest two minutes between rounds.
• Complete two to four rounds, depending on time and ability.

1. Mountain Climber
2. Burpee
3. Jump squat
4. Speedskater

Deadlift

Stand with your feet hip-width apart and grasp a barbell with both hands, back straight. Extend your knees and hips at the same rate and pull the bar up along the front of your body to come to standing, pressing your hips slightly forward at the top. Lower back to the start and repeat.

Squat

Hold a barbell across your upper back and traps and stand with your feet shoulder-width apart, turned out at the hips. Kick your hips back and bend your knees to lower into a squat, descending until your hip crease comes below your knees. Drive through your heels and return to standing.

Clean-and-Press

Stand with your feet shoulder-width apart, drop your hips and bend your knees to take an overhand grip on the bar, chest lifted, back straight. Explosively extend your legs and hips, pulling the bar up along the front of your body, shrugging and lifting your elbows high as the bar comes to shoulder height. Drop down and flip your elbows underneath the bar to catch it across your shoulders and upper chest, then extend your legs and arms at the same time to press the bar straight up overhead. Reverse the steps to return to the ground and repeat.

Push-Up With Plank Rotation

Get into a plank position with your hands underneath your shoulders and your head, hips and heels aligned. Bend your elbows, keeping them close to your sides, and lower until your chest nearly touches the ground, then extend back to plank. Then lift one arm up toward the ceiling, stacking your hips and shoulders and opening your chest to the side. Pause briefly, then return to plank. Continue, alternating sides.

Mountain Climber

Get into plank position with your hands underneath your shoulders and your head, hips and heels aligned. Keep your hips low as you alternately drive your knees in toward your chest, moving briskly with good form.

Burpee

Stand with your feet shoulder-width apart, then crouch and place your hands on the floor. Jump your feet back into plank, do a push-up, then jump your feet back underneath you. Explode upward, reaching your arms overhead. Land softly and repeat right away.

Jump Squat

Stand with your feet shoulder-width apart then kick your hips back and descend into a low squat, reaching your arms forward. Extend your legs and hips explosively and leap into the air, throwing your arms behind you. Land softly and repeat right away.

Speedskater

Stand in an athletic “ready” position — core braced, knees and hips bent, arms in front of you. Explosively leap to the right, reaching your left arm toward the outside of your right leg and bringing your left leg behind you. Immediately push off and leap to the left, reaching your right foot toward the outside of your left leg and bringing your right leg behind you. Continue, alternating sides.

Watch Elspeth run through this entire circuit in the full video demo, and learn more about how she overcame self-esteem issues to get to where she is today in our exclusive online interview.