Grab dumbbells (the more the merrier) and a mat for this 40 minute strength and conditioning workout. We will really target the upper body and core. You will always know what exercise is coming. We will go 1 minute on, 15 seconds off. There are a few longer built-in recoveries, but if you need more time feel free to hit pause and come back when you feel like you have recovered. Choose a challenging weight selection for *you* - Try to find a weight selection that challenges you by the end of each exercise while maintaining excellent form : ) Every exercise is timed. Find a tempo that you can maintain with your weight selection. You do not have to go at my speed. Skip to 2:00 to bypass intro and begin warm-up. Let me know how it goes in the comments below : )

Month 3 Strength + Conditioning Workout Program: https://www.youtube.com/playlist?list=PLkdaCg6IG0aXvP7m0yYNR7f6NzJ6IKpyc *How to follow is in the description of the playlist*

Add-on triceps 12 minutes: https://youtu.be/1eXO-CNs7_0
Add on ab workout 10 minutes: https://youtu.be/8_hZ5ywq7Nw

SKIP TO 2:00 to begin warmup (7:40 begins workout)

More advanced/Bootcamp workouts: https://www.youtube.com/playlist?list=PLkdaCg6IG0aUokOX1_8lO_9HI8ZXfPEi4

Dumbbell set: https://amzn.to/36ByjYu
Dumbbell set lighter: https://amzn.to/3jtVSWB
Adjustable DB: https://amzn.to/30DUv0e

Adjustable bench: https://amzn.to/3laSQXy

HydroJug: Use Code LARIE10 for discount
https://www.thehydrojug.com/

The GOAT of pre-workouts
Amino Energy in Grape: https://amzn.to/2QVWtEg
Amino Energy in Watermelon: https://amzn.to/2QTwFZy

Post-Workout Protein Bars
Fit Crunch Protein Bars LEGIT THE BEST TASTING PROTEIN BAR EVER: https://amzn.to/3byEMm7 (If you follow me on IG, you know I'm obsessed)

Track your HR
Apple Watch Series 3 White: https://amzn.to/2UujKiK
Apple Watch Series 5 Rose Gold: https://amzn.to/3bAZe5H

Replica Lululemon tank: https://amzn.to/3g95fbP

Cute CHEAP sports bra: https://amzn.to/37M7uh4

Replica Lululemon Align Pants CHEAP: https://amzn.to/2PaCRLK

Lululemon Align Replica Grey: https://amzn.to/2Tfqhfh

Yoga Mat (similar): https://amzn.to/39EvlS1

Tag me in your posts & stories on IG: @lariemidkiff

🎵 All songs are licensed from epidemic sounds and soundstripe