5 Of My Favorite Strength Training Moves Video

strength%20circuit%201%20450x253 5 Of My Favorite Strength Training Moves Video

The key to losing fat and getting lean….Get Strong!

Here are 5 of my Favorite Strength Training Moves – and yes, these are challenging to me! I focus on full body moves that engage the large muscle groups – upper body, lower body and core, and I like to use a mix of body weight and equipment based moves. I have many favorites, but these 5 in particular help me “feel it” in all the right places.

(created August 2009)

Oh yes…and my Secret Weapon: Recovery!

I help my body recover super fast with Prograde Workout >>> Click HERE for your FREE Trial of Workout <<<<

It truly makes NO sense whatsoever to workout with Intensity
to achieve improvements in strength, fat loss and to boost your metabolism if you do NOT have the proper balance of nutrients right after your workout to help Refuel your Body so your body can RECOVER!

Imagine how much more you can get out of YOUR fat loss workouts when you add Prograde Workout to YOUR plan!

Well STOP imagining and Do It!

PS: I am NOT a supplement pusher….I am simply sharing what Works (I am actually bombarded with dozens of questions about it each day).

Prograde Workout has been an essential part of my nutrition plan for the past 3 1/2 years, it helped me initially drop an additional 1 1/2 % body fat when I first added it to my post workout plan and to this day aids in my quick recovery and increase in strength gains….and it works for all the Fit Yummy Mummy’s who have added Prograde Workout to their Post Workout Nutriiton Plan.

2011 Post Baby Body UPDATE:

Since I wrote this post and made this video in 2009 I wanted to post my updated results now that I am 21 weeks postpartum.

I credit the results I have experienced this time around Post Baby to placing a priority on Strength for my workouts, sticking to clean, supportive eating for at least 80% of the time and making sure I properly fuel my workouts and follow with a post workout shake – my choice … Prograde Workout.

day%2B6%2Bto%2B21%2Bweeks 5 Of My Favorite Strength Training Moves Video

Results show from Day 6 to 21 Weeks – my “after” photos were taken March 6th.

Now that I have successfully reached my pre-pregnancy weight, I look forward to seeing a difference in my tone and definition over the next 4 to 6 weeks – sticking to my FYM strength based workouts and ensuring a fast recovery for even better results with Prograde Workout.

Make sure you do not overlook your pre and post workout nutrition for it can be one of the BIGGEST difference makers to your Workout Results!

Why not try it….and see for yourself!

Prograde Workout Free Trial>>> Click HERE <<<<

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20 Responses to “5 Of My Favorite Strength Training Moves Video”

  1. Holly Rigsby says:

    As I replied above – you need to ask your Dr to be sure.
    This is what I did.

  2. Michelle says:

    I am wondering if the prograde workout would be safe to use while I am breastfeeding? It seems like it would be, but I would like to make sure.

    Thank you

  3. Holly Rigsby says:

    You can work your way up to a chin up by 1st following a progressively challenging full body strength training plan. From there you would start by doing inverted rows or assisted pull ups – which can be done on the monkey bars of a playground.

    Congrats! Hope you are recovering well. I bet you are excited to start the T Kit!
    As a mom who also nurses I do use Prograde drinks/powders – but only after getting the okay from my Dr – so please start there.

  4. Lindsey says:

    Hi Holly! Great results post baby! I recently had a baby by c-section 3 weeks ago, and am ready to get back on track once I get the ok from the doctor. I purchased the transformation kit to start once I’m fully recovered, and was wanting to try the prograde supplement too. I was wondering- is it safe to take while breastfeeding? If you could let me know, that would be great. Thanks!

  5. Anne says:

    Help! I can’t do a chin up, and I don’t have a chin up bar even if I could do one. Do you have a suggestion for a substitution? Thanks!

  6. Sarah says:

    I love Prograde workout shakes that I use after my strength training workouts. What I’m wondering is, should I also use on my interval days?

  7. Susan says:

    Super fine workout moves. Thanks for sharing.

  8. admin says:

    Ideally you want to have a post workout meal that is fast to digest – if you eat whole foods – your body must take the time to digest these foods and that delays the delivery of the nutrients needed for a speedy recovery.

    Please keep in mind that what I have shared with you is OPTIONAL – seems not everyone gets that.

    Of course Prograde is not the only option – this is just what I choose for I trust those who stand behind this and have enjoyed the results I have achieved.

    There are many many other choices out there – I was tired of sorting through all of them and stopped when I found Prograde.

    If you choose to make your own post workout meal – then stick to making something like a smoothie that contains fast digesting carbs (maltodextrin/dextrose) and a quality fast digesting protein (whey protein isolate). You need the carbs for the speedy delivery of the much needed proteins that are designed to repair your muscle cells. Just eating fruit is not going to get the job done – while if you blend your fruit of choice with whey protein isolate – this will.

  9. Danyelle says:

    Hi Holly,

    I was wondering if I can just eat fruits/veggies/nuts after a workout that will work just as well as Prograde. Prograde seems a bit pricey.

  10. Joanna says:

    Would like to try it, but since I live in Thailand is it possible to get it sent here?

  11. Samantha says:


    Not fair… your secret weapon still is not available here in Greece!!!

    When is prograde going to make this available to Europe?

    Love the circuit – will give this a go and see if we can’t get rid of the last of this mommy belly!

  12. Maria says:

    I was going to ask the same question that Terry asked. Do you have any other type of drink or food that we can take instead of prograde?. I know prograde is the number one but i just one some hints.
    Thanks Holly…
    Maria :)

  13. Terry says:

    Can you suggest anything else other than Pro/Grade? I cannot eat any milk products or milk ingredients like whey protein because of a dietary intolerance. Thanks!

  14. Sharon says:

    Question on the Prograde Workout…are you actually putting two of those scoops into one of your water bottles, or one per water bottle and drinking two bottle after the workout, or just one in a bottle of water post workout? Silly techie questions, I suppose. Forgive me.

  15. Linda says:

    These are great Holly! I tried it out last night. I’m still not where I need to be with the one-legged squat. Do you have any tips on being able to achieve this exercise with proper form? Thanks for all the help and videos. Can’t wait to be back in great shape again.

  16. Trish says:

    Hi Holly
    Great moves – I can feel the burn just watching! I would love to get some prograde products but I can’t as I’m not in the US. Is there anyway of getting around this?
    Thanks again

  17. waheeda says:

    hi holly,

    i stay in India, is it possible for the company to send the Prograde here??

  18. Kaari says:

    LOVE the workout. Thanks for sharing your Secret Weapon!

  19. Susan says:

    Hi Holly!
    I just received my Prograde Post-Workout order today! I’m really looking forward to using this after my training tomorrow. A good way to start strong before we head out for our camping trip. Thanks for posting this video and I’ll keep you posted on my results…have a great day!


  20. Killer moves, Holly! I can’t wait to get back to that level of fitness – that is what I am craving more than anything these days :)

    Quick question on the Prograde: A little over a year ago I had my gall bladder removed and at the time the doctor said he noticed my liver was a little “fatty” and that I needed to watch my protein intake. From all I know about nutrition this doesn’t sound right to me. I would think that the excessive fat intake I had in my diet at that time would be the key contributor. Could he have meant to watch protein that contains saturated fat? Or is all protein an issue with this kind of problem?

    Again, thanks so much for all you do, you Rockstar, You :)

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