Workout of the Week

Workout of the Week: WEIGHTS

Hi- I’ve got a great new weights workout to share with you this week!

This past week was a new stage in my training. That meant a 2 heavy weights workouts and more interval running. I really enjoyed these small changes…so here’s my favourite workout from the week.

The focus of the workout is to lift heavier and fewer reps. Until now I was doing more reps (10-12) and lighter weights, which was more endurance.

Science from Steve: 6 reps aims to build strength with hypertrophy added in and stress the body’s nervous system

It’s taking some getting used to but I’m enjoying the different challenge. Here’s the workout.



5 minutes warm up and cool down

Timing under tension (TUT), the time each rep will last.  2:2

2 minute recovery after sets (3 sets)

  1. 6 Push Press (I used 20kg barbell)
  2. 6 Bulgarian split squat (8kg dumbells in each hand)
  3. 6 Upright row (I used 15kg barbell)
  4. 6 Goblet squat/ front squat (10kg dumbell)
  5. 30 seconds plank


I’ve also started spending more time on drills before the workout. Choose two upper body and two lower body drills and do 8 reps of each, then repeat.

Before this workout I did 8 squats, 8 lunges, 8 arm circles, 8 core swings

Overall this workout was 35 minutes long.


It didn’t take much time but I felt it the next day! If you’re looking for some new exercises or a new routine give it a go.

Have a great week and enjoy the workout!!

Until next time,


The Health Heads


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