Build your own Strength Snack
Upper Body
Focus: Chest, Triceps, and Traps
Pushups (Regular)
Hands just outside the shoulders. Lead with the chest, not the chin. The vest wants to pull your hips down—don't let it! Keep that straight line from head to heels.
Pushups (Triceps)
Narrow those hands and tuck your elbows into your ribs. This is heavy on the back of the arms, so if the vest is too much, drop to your knees to keep that form crisp.
Dips
Fingers forward on the bench or chair. Keep your back grazing the edge. The vest adds a serious challenge to the extension, so focus on a powerful "push" at the top.
Bear Crawls (Functional Strength)
This hits the serrates anterior and shoulders in a way pushups can't. Keep those knees hovering just an inch off the ground. Small, controlled steps. The vest makes every 'step' a total-body stabilization test. Focus on keeping your hips down.
Core
Focus: Deep Core and Obliques
Marches
Stand tall and drive your knees to hip height. This is "hidden" core work—the vest is trying to break your posture, so stay "tall" through the crown of your head. You can add dumbbells overhead for even more core activation.
Bird-Dog (Stability & Spinal Health)
Opposite arm, opposite leg. Reach long, not high. The vest wants to pull your belly toward the floor—fight it by zipping up your abs. This is all about control.
Plank (+ Shoulder Taps)
This is a great core and upper body exercise. From the plank, we're adding a shoulder tap. Widen your feet for a stable base and squeeze your glutes. The goal is zero hip rock while you move your hands. You can also do this from a kneeling position.
Side Plank (+ Thread the Needle)
Stack those feet and focus on keeping your hips high. Advancing to thread the needle, we're reaching your top arm under your body and then back to the sky. The vest adds a heavy rotational challenge to your obliques. Stay lifted!
Oblique Standing Side Crunches
Hand behind your head, same-side knee meets the elbow. The vest makes this a balance challenge, so move slow and feel that "pinch" in the waist. You can also do this keeping your foot on the ground.
Russian Twists
Sit back until you feel the core engage. Rotate from the ribs, not just the arms. Keep your chest proud despite the extra weight on your front.
Modified V-Up
Start in a hollow hold, then bring your knees to your chest. The vest adds a lot of leverage here, so keep your lower back pressed firmly into the mat.
Mountain Climbers
Starting from a plank position, we're driving knees up toward our elbows. Keep your weight over your wrists. The vest adds a heavy cardio load here, so focus on a quick, rhythmic pace. You can add a twist to your opposite elbow for more oblique engagement.
Burpees
Squat deep to place your hands, then step or jump back into a rock-solid plank, squeezing your glutes to support the vest. Snap your feet wide toward your hands to protect your lower back as you stand. Explode into a vertical hop and land like a sexy little ninja—soft and controlled. This is an advanced move, that you can work towards over time.
Lower Body
Focus: Posterior Chain, Quads, Glutes, Calves
Good Mornings
With a soft bend in the knees, hinge at the hips. Keep your back flat—the vest makes this feel like a weighted deadlift. You'll feel a big stretch in the hamstrings.
Calf Raises
Up on the toes, hold for two! The vest adds that extra 'squeeze' at the top. Keeps your ankles strong and your posture tall.
Step-Ups (+ Leg Lift)
Drive through that front heel! The vest is trying to pull you back, but you're staying lean and powerful. Control the descent—don't just fall down! And for added kick, literally kick up your leg for a leg lift.
Single-Leg Romanian Dead Lift
Hinge, don't squat. Imagine a string pulling your heel to the back wall. The vest is your anchor; keep your core tight to stay steady.
Squats (+ Pulses)
Keeping your weight in the heels, lower to a squat position and raise back up. For squat pulses, stay low for three to 10 counts. Millennial mamas know how to get low.
Squat Jumps
This is an advanced move, but great impact for bone density—exploding up. Landing softly is key to protecting your joints with that extra vest weight. You can also do on the box.
Lunges (All Directions)
Front, back, side, and curtsy. Keep your torso upright. The vest makes side lunges especially spicy for your inner thighs—don't let your knee cave in!
Split Leg Squat Lunge Jumps
This more advanced move is usually our finisher. Switch legs in mid-air. Use your arms for momentum and focus on a vertical "launch." High heart rate, high burn!