Strength Training #1

This is a quick, simple, and effective strength training workout to do on your days off from your trainer. The videos show different versions of the exercises - from modified to more advanced.  

 

You will need 2 yoga blocks (or large books) and 1 or 2 free weights - dumbbells or kettlebells (or any heavy household object) - depending on their weight.  If your free weight is larger than 20 lbs, you can use only one.  If it's less than 20 lbs, use two free weights. Challenge yourself - you want your free weight to be heavy enough to make you sweat, but not so heavy as to throw off your form or balance, or create low back pain.  In the video I'm shown with a 20 lbs kettlebell and 2 x 10 lbs dumbbels. 

 

  • 6 unique exercises, exercise #2 (weighted rows) is repeated 3 times:

    • yoga block push-ups A x 6 (double)

    • weighted rows x 12

    • yoga block push-ups B x 6 (double)

    • weighted rows x 12

    • competition burpees x 6 

    • weighted rows x 12

    • weighted burpees with overhead (or forward) press x 10

    • weighted backward lunges with pass under x 10 (alternating) - knee problems: repeat the above exercise  

  • extra challenge exercise: run stairs for 90 seconds with/out weights at the end of each round (optional)

  • 2 consecutive rounds at one time as a minimum

  • equipment needed - 2 yoga blocks (or large books) & 2 x 10+ lbs or 1 x 20+ lbs free weights 

  • each exercise is performed with good form in a slow, controlled manner, avoiding any momentum

  • as little rest as possible between exercises (e.g., about 10 seconds)

  • try not to rest between rounds, but if you have to, rest for no more than 30 seconds

DON'T FORGET TO WARM UP BEFORE & STRETCH AFTER

1. Yoga Block Push-Ups A

2. Wighted Rows

3. Yoga Block Push-Ups B

4. Competition Burpees

5. Weighted Burpees with Overhead (or Forward) Press

6. Weighted Backward Lunges with Pass Under

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IMPORTANT: The material on this site is provided for informational purposes only and is not medical advice. Always consult your physician before beginning any diet or exercise program.