Must-Try Workouts Inspired by Stephanie Sanzo’s Training Style
Stephanie Sanzo is a renowned strength coach and fitness expert whose approach focuses on functional movements, strength, and versatility.
Her workout programs are designed to be both challenging and accessible for individuals of all fitness levels.
If you’re looking to elevate your fitness routine, try these nine workouts inspired by Stephanie Sanzo’s unique training style.
Each workout emphasizes functional fitness, muscle building, and endurance—key principles that can transform your body and boost your performance.
Cable Machine Shoulder Workout
Description:
This shoulder workout utilizes cable machines to target all three deltoid heads—front, side, and rear—ensuring balanced shoulder strength and muscle growth.
By using cables, you engage more stabilizing muscles compared to traditional free-weight exercises.
Key Exercises:
- Single Arm Cable Lateral Raise: Focuses on your lateral deltoid, helping create broader shoulders.
- Single Arm Y Press: A dynamic movement that strengthens the deltoids while also engaging the upper chest.
- Rope Hammer Press: An excellent exercise for building strength in both shoulders and the upper arms.
- Kneeling Face Pulls: Targets the rear delts and upper back for better posture and shoulder health.
- Kneeling Single Arm Cable Front Raise: Isolates the front deltoid, helping define the front of your shoulders.
- Bent-Over Single Arm Reverse Fly: Engages the posterior deltoids and upper back muscles.
Benefits:
- Promotes shoulder stability and muscular definition
- Strengthens the upper back, improving posture
- Engages smaller stabilizing muscles for greater muscle development
Hypertrophy Leg Workout
Description:
This workout targets the legs with a hypertrophy-focused approach, designed to stimulate muscle growth through compound movements and high repetitions. Whether you’re a beginner or experienced lifter, this workout will help you build stronger and more muscular legs.
Key Exercises:
- Barbell Back Squats: A fundamental lower-body exercise that targets the quads, hamstrings, and glutes.
- Walking Lunges: Focuses on unilateral strength and balance, engaging the glutes, quads, and hamstrings.
- Leg Press: Allows you to load up heavy weights, focusing on the quads and glutes.
- Romanian Deadlifts: Targets the hamstrings and glutes, improving posterior chain strength.
- Leg Curls: Isolates the hamstrings to improve flexibility and muscle balance.
Benefits:
- Encourages muscle growth and strength in the lower body
- Enhances balance and coordination through unilateral movements
- Improves leg aesthetics and functional strength
3. 20-Minute Full-Body Lifting At-Home Workout
Description:
No gym? No problem. This at-home workout is designed to hit all major muscle groups in a short time frame, making it perfect for busy individuals who still want to maintain a strong fitness routine. It’s a full-body workout that requires minimal equipment—just a set of dumbbells and your bodyweight.
Key Exercises:
- Bodyweight Squats: Builds lower body strength and improves squat form.
- Push-Ups: A great bodyweight exercise to work your chest, shoulders, and triceps.
- Plank Variations: Helps build core stability and strength.
- Glute Bridges: Strengthens the glutes and hamstrings while improving hip mobility.
- Mountain Climbers: A dynamic move that works your core, shoulders, and cardio.
Benefits:
- Convenient and effective full-body workout
- Builds strength and endurance with minimal equipment
- Can be done in less than 30 minutes, making it ideal for busy schedules
4. Effective Back Day Workout Routine
Description:
This back workout is ideal for those looking to improve their posture and back strength. By focusing on compound lifts and targeting the entire back—upper, mid, and lower—you’ll develop both muscle mass and functional strength.
Key Exercises:
- Deadlifts: One of the best exercises for building overall back strength and mass.
- Pull-Ups or Lat Pulldowns: Targets the lats and upper back, improving width and muscle definition.
- Single-Arm Dumbbell Rows: Isolates each side of your back, helping build a symmetrical, strong upper back.
- Face Pulls: Strengthens the rear delts and upper back, crucial for posture.
- Hyperextensions: Works the lower back and improves spinal strength.
Benefits:
- Enhances posture and reduces back pain
- Increases overall strength for better athletic performance
- Improves upper body and core stability
5. Upper Body Strength Circuit
Description:
This circuit workout is designed to target all major muscle groups in the upper body, improving strength and muscle definition. By combining compound lifts and isolation exercises, this circuit will help you build a stronger, more balanced upper body.
Key Exercises:
- Bench Press: The gold standard for building chest and upper body strength.
- Incline Dumbbell Press: Focuses on the upper chest, shoulders, and triceps.
- Bent-Over Rows: A compound exercise that targets the back and biceps.
- Overhead Press: Builds the shoulders, triceps, and upper chest.
- Bicep Curls: Isolates the biceps for maximum growth.
- Tricep Dips: Focuses on the triceps, improving arm strength and size.
Benefits:
- Enhances upper body muscle mass and strength
- Improves functional strength for pushing and pulling movements
- Efficient for building upper body power and muscle symmetry
6. Core Stability and Strength Routine
Description:
Core strength is crucial for overall fitness, as it supports proper posture, enhances athletic performance, and prevents injury. This routine includes a variety of exercises that target the deep stabilizing muscles of the core for maximum strength and endurance.
Key Exercises:
- Planks: One of the best core exercises to build stability and endurance.
- Russian Twists: Engages the obliques, improving rotational strength.
- Leg Raises: Targets the lower abdominals for improved core strength.
- Dead Bugs: A great movement for improving core coordination and stability.
- Bird Dogs: Strengthens the core while improving balance and coordination.
Benefits:
- Builds a strong and stable core
- Enhances posture and reduces the risk of injury
- Improves balance and functional movement patterns
7. Functional Full-Body Workout
Description:
This workout is designed to mimic real-life movements and improve your overall strength, mobility, and endurance. By combining compound exercises with functional movements, you’ll increase your agility and overall fitness.
Key Exercises:
- Kettlebell Swings: A dynamic movement that improves hip strength and cardiovascular fitness.
- Medicine Ball Slams: Targets the full body, improving explosive power and coordination.
- Burpees: A high-intensity movement that works almost every muscle group.
- Box Jumps: Builds lower body power and coordination.
- Farmer’s Walk: Strengthens the grip, shoulders, and core while improving endurance.
Benefits:
- Enhances functional fitness for everyday activities
- Builds strength and explosive power
- Increases agility and overall cardiovascular health
8. Lower Body Strength and Conditioning
Description:
This workout focuses on developing lower body strength and conditioning through targeted exercises. Whether you’re an athlete or someone looking to improve leg strength, this workout will help you build the necessary muscle and endurance for better performance.
Key Exercises:
- Front Squats: Targets the quads and improves lower body strength.
- Walking Lunges: Engages the glutes, hamstrings, and quads while improving balance.
- Leg Extensions: Isolates the quads to improve knee stability and strength.
- Hamstring Curls: Focuses on the hamstrings for overall leg development.
- Calf Raises: Strengthens the calves, improving lower body aesthetics and performance.
Benefits:
- Builds overall lower body strength
- Improves athletic performance and power
- Increases leg muscle definition and endurance
9. High-Intensity Interval Training (HIIT) Workout
Description:
HIIT is a time-efficient training method that alternates between short bursts of intense exercise and periods of rest. This full-body workout is designed to improve cardiovascular fitness, burn fat, and build strength.
Key Exercises:
- Jumping Jacks: A simple but effective move for warming up and increasing heart rate.
- High Knees: Improves agility and cardiovascular endurance.
- Mountain Climbers: A high-intensity move that targets the core and upper body.
- Burpees: Engages the full body, boosting endurance and strength.
- Jump Squats: Targets the lower body while increasing power and explosiveness.
Benefits:
- Increases cardiovascular health and endurance
- Maximizes calorie burn in a short amount of time
- Improves strength, stamina, and muscle tone
Conclusion
Stephanie Sanzo’s training style is a perfect blend of strength, functional fitness, and overall body conditioning. Incorporating these nine workouts into your routine will not only help you develop a strong, lean physique but also improve your functional strength for everyday life. Whether you’re at home or in the gym, these workouts offer the variety and challenge you need to stay motivated and progress.
FAQs
- Do I need special equipment for these workouts?
Most of these workouts require basic equipment like dumbbells, a barbell, and a cable machine. Some can be done with bodyweight or minimal equipment.
How often should I do these workouts?
It’s recommended to incorporate 2–3 of these workouts per week, ensuring you allow enough recovery time for each muscle group.
Can these workouts be modified for beginners?
Yes! Many of these exercises can be modified by reducing weights, reps, or intensity.
What’s the best workout for building strength?
The hypertrophy leg workout, back day workout, and upper body circuit are great for building strength.
How long should each workout session last?
Each workout should last around 45-60 minutes, depending on the number of sets and intensity.
