Last week I posted a piece about how grip strength predicts overall body strength and why this is such an important issue for mid-life women. This week is the start of a 2-part workout series where we actually do something about it! Enjoy Part 1 of the Grip Strength Workout Series! Part 2 will be posted 1 week from today!

Warm Up

AMRAP 5 min (As many rounds as possible in 5 min). Perform each movement in sequence.

• 7 Up Downs

• 7 Weighted Good Mornings (option to hold a weight close to your chest)

• 7 bent over dumbbell or barbell rows (light)

Movement Practice

Take 5-10 minutes to review the movements of the workout below and select your weights/options. Weights should be moderate where you can complete the first 2 rounds of the weighted movements unbroken, however as fatigue sets in, you may need to break the sets of 10 into 2 sets for the remaining 3 rounds. If you can do all rounds unbroken, then the weight is too light.

Workout

5 Rounds for time

• 10 Pull-ups (modifications: barbell curls, assisted pull ups, ring rows)

• 10 Bent-over barbell/dumbbell rows

• 10 Burpees (or other cardio activity for 45 sec - 1 min)

Score is the total time it takes to perform all 3 movement sequentially for 5 rounds.

Pull- Up options:

• Rack pull ups

• Band or machine-assisted pull ups

• Dumbbell or barbell curls

Cool Down

If you have time, this is a great, 15 min, chest opening yoga sequence which balances this workout where the weighted movements are pulling your chest and shoulders forward.

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