Dia de los Deadlifts Workout Plan
Last year’s Dia de los Deadlifts challenge on YouTube was scary popular! It included 6 deadlift variations that you could do as a circuit. You could also add 2 deadlifts to 3 of your weekly workouts for the entire month. This year we’re going to focus on doing one type of deadlift every week of November. We also have the option to combine these deadlifts with the planksgiving challenge and the hot for the holidays workouts plan.
Why Are Deadlifts So Key for Health & Fitness?
The deadlift is one of the most important movement patterns for total body strength and hip stability. It can also be used as a flexibility exercise, as a functional core move, and as a fat burning metabolic workout. The deadlift is also one of the best butt lifting, lower body toning and sculpting moves ever. Below are the 4 deadlifts we are going to focus on for the next four weeks and a simple workout plan to keep you moving all month. New videos for each of the 4 workout weeks are posting below.
Banded KB Pull-Thru Deadlift
Staggered Stance Stiff Leg Deadlift with Superband
Suspension Trainer Single Leg Deadlift *with weight or plank kickback option
Rope Flow Single Leg Deadlift
If this plan feels a bit too advanced for you be sure to check out last year’s Dia de los Deadlifts video for more options.
Week 1: Perform circuit listed below 2-3x per week. Do as many rounds as you can handle in 20 minutes. More info in video!
Week 1 Workout:
Suspension trainer squat row
Superband press with lunge to overhead squat
Banded staggered stance deadlift
Suspension trainer floating lunge to pistol
Optional Rope Flow *overhand/underhand patterns
All these exercises are featured in the video along with plenty of modifications for beginners, people with knee issues, etc. The video also includes two complimentary stretches and an optional rope flow.
Week 2: Perform the circuit below 2-3x per week for 4 total rounds.
Banded KB Pull-Thru Deadlift
Modified Renegade Row
Alternating Reverse Lunge Twist
Press Up To Downdog from Knees
Optional Rope Flow *Matador pattern and previous patterns
Week 3: Perform each exercise in the circuit for 30 seconds. No rest between exercises and continue repeating for 15 minutes. Add 4 min. cardio at end. Repeat this workout up to 3x per week.
Single Arm Suspension Trainer Row 30 seconds each side
Deadlift Ball Toss to Reverse Lunge Knee Drive 30 seconds
Single Leg Suspension Trainer Deadlift to Plank Kickback 30 seconds each side
Deadlift Ball Toss to Reverse Lunge Knee Drive 30 seconds
Repeat this circuit for about 15 minutes with no rest. Use 5-10 seconds to transition between moves but keep moving. No actual rest is needed. Then finish up with 4 minutes of rope flow or cardio intervals of your choice and be sure to stretch!
Week 4: Perform 3 of your favorite movement patterns from the 3 previous weeks in a circuit for 12-15 minutes. No rest! Finish up with optional rope flow.
Any deadlift move - I chose the stiff leg deadlift to reverse lunge with a tidal tank
Any row move - I chose the deep lunge row with kettlebell
Any plank press moves - I chose single leg suspended plank pike
Any rope flow patterns 5 minutes - I chose matador with single leg deadlift to balance + double dragon and a few figure 8 turning drills too.
The video for week 4 is a YouTube Short video as well as an Instagram Reel which is also linked over on fb. All our socials will show you the option I’m doing this week, which includes 4 additional exercises at the end from another workout plan. You can add that in if you’re feeling energetic or leave it out.
