Day Two

Heavy Duty

Workout Length

45 minutes

Skill Level


Lifting heavily causes anaerobic energy production. The caloric expenditure that accompanies high-intensity exercise is just one example of a metabolism pushing its limits. The time spent between sets when the body is restoring energy also costs calories. Let’s get to burning!

Your Trainer:

Kris Black

Meet Kris, our founder and lead trainer at Signature Methods. Specializing in behavioral change, muscle building, and sports performance, Kris develops personalized workout programs for diverse fitness goals. His approach integrates behavioral science and holistic wellness principles to empower your health journey. Whether you aim to build muscle, enhance athletic performance, or adopt lasting lifestyle changes, Kris offers expert guidance to achieve your fitness aspirations. Experience transformative fitness with us at Signature Methods.

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  • 1
    Dumbbell Squat to Press

    Breathe while maintaining core activation!

    + Full Workout Description + Watch An Example
    • 15
    • 10
    • 6

    Position the dumbbells around shoulder height, palms facing forward. Keeping your chest up, lower yourself into a squat, bending your knees until your thighs are parallel to the ground. As you stand up, push the dumbbells overhead, keeping them in front of your ears

  • 2
    Dumbbell Burpee

    Maintain parallel hips to the floor when in push-up position.

    + Full Workout Description + Watch An Example
    • 10 repetitions
    • 10 repetitions
    • 10 repetitions

    Stand with feet shoulder-width apart, arms by your sides. Bend your knees and reach forward to place your hands on the floor. Kick your legs back into a plank position. Immediately jump your legs forward back to start and stand back up.

  • 3
    Barbell Front Squat

    Remember to breathe and maintain core activation!

    + Full Workout Description + Watch An Example
    • 8 repetitions
    • 8 repetitions
    • 8 repetitions

    Begin with the barbell across the front side of your shoulders. Place your fingertips under the barbell just outside of your shoulders and drive your elbows up. Keeping your chest up and core tight, bend at your hips and knees to lower into a squat until your thighs are parallel to the ground.

  • 4
    Dumbbell Box Step-ups

    Lower yourself from the box with control and knee stability.

    + Full Workout Description + Watch An Example
    • 15 repetitions each leg
    • 15 repetitions each leg
    • 15 repetitions each leg

    Start by placing one foot on top of the box making sure the entire foot is making contact with the surface. Pull your body up through the heel of the foot that is up on the box. Lower your yourself back down to the floor with full control.

  • 5
    Split Stance Romanian Barbell Deadlift

    flat back
    chin tucked
    aim to keep front shin vertical
    stride length roughly 1-1.5 feet
    sit into the working hip

    + Full Workout Description + Watch An Example
    • 10 repetitions
    • 8 repetitions
    • 8 repetitions

    Set up in a split/staggered stance as shown in the video and hold the weight. Soften your front knee just a bit and begin by hinging/pushing your front hip toward the back. Let the weight travel down your front leg until you get a nice stretch in your front hamstring. Get a nice slow negative- 2 or 3 seconds-and make sure to keep your back flat.

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Our Holistic Wellness Solutions: Elevating Your Well-being

Welcome to Our Holistic Wellness Solutions, where every aspect of your well-being is nurtured and empowered. Our signature methods are meticulously crafted to guide you on a transformative journey towards optimal health and vitality. From personalized fitness training to practical strategies for active living, we're here to support your unique path to wellness. Prepare to embark on a holistic wellness journey where every step is dedicated to elevating your mind, body, and spirit with Our Holistic Wellness Solutions.

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