Don’t Be Afraid to Get Heavy – Sweaty STRENGTH Circuit

Are you ready to pick up heavy things, Killer B?  Good!  Because I have a fantastic STRENGTH CIRCUIT for us today that can help you meet all of your fitness goals.

Even if they’re not strength related!

Are you ready to pick up heavy things, Killer B?  Good!  Because this fantastic STRENGTH CIRCUIT workout can help you meet all of your fitness goals. 

I am always training for something.

I have my race calendar for the following year noodled out by November.  Yes, of course plans change and goals morph into bigger goals or get sidelined by life.  But, in general, I already know what my next race is going to be before I cross the finish line of my current one.

And my strength workouts?  Well, I have an audience waiting for those every Monday and Thursday on YouTube, so I know when those are getting done, too!

And sometimes, I use one of these things to wimp out on the other.

“Oh, I don’t want to lift too heavy today, I’ve got a long run tomorrow,” or, “I’m a little sore from yesterday’s workout, I think I’ll take it easy on my run today.”

Sound familiar?

Well, I’m here to encourage you to stop making excuses.  Which is pretty good advice for life in general, but especially as it pertains to doing a little heavy lifting.

Being sore from a strength training workout will not ruin your run, and getting stronger will actually make all your workouts easier in the long run (sorry – I couldn’t resist!).

Now, when I’m talking about “heavy,” you know of course that I mean “heavy for you.”  Everybody’s heavy is different.

For upper body work, my max weight that I can lift with good form through three circuits is about 10 pounds.  For some people, that’s like picking up feathers.  And for others, it seems as far off in the distance as the sun.  Rather than worrying about the comparison, just pick a weight that you feel confident about and focus on the workout.

Because it’s a really good one, and you’re going to get sweaty!  🙂

Sweaty STRENGTH Circuit | 40 Minute Intense DUMBBELL Workout for Full Body SHAPE + TONE

Level:  Intermediate (dynamic movements, complex exercises and heavier weights make this pretty challenging – can be modified with a lighter weight to Beginner+)

Equipment:  One heavy-for-you dumbbell

Time Needed:  Approximately 40 minutes, including warm up and cool down

Timed Cardio Warm Up (50-second intervals with 10 seconds of rest between exercises):

  • Squat and Reach
  • Windmills
  • Skiers with High and Low Reach
  • Fast Feet

Main Workout with Dumbbell (untimed, complete ten reps of each exercise and repeat the circuit three times):

  • Overhead to High Knees
  • Side Bend with Side Raises
  • Curtsy Lunge with Reach
  • Single Arm Snatch
  • Overhead Deadlift
  • Reverse Lunge with Side Kick


  • ManMakers, 10x

Cool Down Stretching:

  • Arm Circles
  • Arm Crossers
  • Lower Back Stretch
  • Hamstring Stretch

Can’t see the video below?  Click here to watch it on YouTube:

So, how often should you get heavy?

Like everything in fitness (and life), it depends on your goals and your desires.

If you’re brand new to strength work, start with once or twice a week and see where it takes you.

No matter how often you challenge yourself with heavier weights, with good form and focus, you’re sure to enjoy a good sweat and some happily sore muscles!

To getting stronger,

Love Pahla

P.S.  Have you joined the Killer B Hive, my private, interactive, and FUN Facebook Group, yet?  Because you totally should!  Request access by clicking here.

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