Strength Training Exercises

Strength Training Exercises

    Squats overhead press

    Stand straight with your feet hip-width apart with your elbows bent and hold 5 pounds of dumbbell in each hand keeping them at shoulder level. Your palms need to be facing forward. Start lowering into a squat and stretch your arms over your head while trying to stand up.
    Do this for 3 reps with 15 repetitions.

    Single-leg dumbbell row

    Hold a 5 to 10 dumbbell in one hand and start hinging forward. Make sure that back is flat and you are parallel to the floor. Start extending your arm with the dumbbell towards the floor and your palm should be facing inside. Lift the opposite leg to the extended are to form a letter ‘T’. Bend the arm holding the dumbbell until it is even with your torso. Stay in this position for a few seconds.
    Do this for 15 repetitions on each arm for 3 sets.

    Squat jumps

    Stand straight with feet hip distance apart. Lower yourself to the ground until you feel your heels lifting, but maintain a flat back and look straight ahead. Pause and then jump with your legs fully extended and land soft on your feet. Your abdominals need to be engaged and your back flat until you finish the movement.
    You can start by doing mini jumps for 10 to 15 reps.

    Slow bicep curls

    Stand straight with your feet hip width apart and with 5 pound dumbbells on each hand. Start to rotate both of your arms making the palms face forward. Start to bend your left arm on the elbows until your shoulders and hold this for 10 seconds before returning to former position. Do the same thing on your right hand.
    Do this for 12 repetitions on each arm.

    Stair climbing

    Stand at the bottom of the stairs with both of your arms at your sides and your feet hip distance apart. Get in a push-up position that is about 4 to 5 steps up keeping your abdominals tight and get your torso rigid. Put one hand on the next step and one hand to climb the next step and then get back down to where you started. 
    Walk for 15 times on each side.

    How many days in a week should you strength train?

    You need a very well-balanced amount of cardio and strength training to keep your body from hitting a plateau that can cause sudden stop of weight loss. You can do 3 to 4 days of cardiovascular workouts and 2 days of strength training. Adding a little variety to your workout such as this can your routine more variety and you will be able to train different muscle groups. Never workout 7 days in a week and you always need 1 day of rest to allow your muscles to rebuild and relax to have better results. When you are doing cardio exercises, give 30 to 40 minutes per workout session and for strength training, do not exceed 1 hour. You can do 30 to 45 minutes of strength training so that you will end up overtraining yourself. After 1 hour the muscle building hormones are no longer active so any exercise that you do beyond 1 hour is technically useless.

    Training Plan For The Cardio

    Workout 1
    Do first a 5 to 10 minute general cardiovascular warm up exercise and then dynamic drills for 5 to 10 minutes of skipping and stretching exercises.
    Get on a treadmill for 30 seconds running at the maximum incline. Put a mat, dumbbell, exercise ball, and ab wheel.
    • Do a hill sprint for 30 seconds and get off, but keep it on
    • Do an elbow plank for 30 seconds on the exercise ball
    • Sprint again for 30 seconds
    • Do 30 reverse crunches with dumbbells in both hands
    • Sprint again for 30 seconds
    • From your knees, do 30 ab wheel rollouts

    Do this routine for 10 times.
    Cool down for 10 minutes with a light cardio
    Workout 2
    Do first a 5 to 10 minute general cardiovascular warm up exercise and then dynamic drills for 5 to 10 minutes of skipping and stretching exercises.
    Get on a treadmill and put it at maximum incline. Sprint for 60 seconds
    • Do a 60 second sprint and get off, but keep it on
    • Do kneeling ab crunches for 20 counts
    • Get the heaviest dumbbells that you are capable of carrying and do a farmer’s carry. Go and walk the farthest that you can and then return the dumbbells to the floor
    • Do a 60 second sprint again
    • Do medicine ball tosses on each side for 20 counts
    • Do the farmer’s carry again doing the same procedure as the previous one
    • Do the same routine for 6 to 8 times.

    Finish off with a cool down of 5 to 10 minutes doing a cardiovascular workout.


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