Bringing to you a full-body strength training.
The workout we are about to discuss is made of the most effective strength training exercises.
All of these exercises focus on every group of muscles in your body and this is all in about 30 minutes only.
You will require nothing else other than a set of dumbbells.
Staying at home and working out has never been greater with these strength training exercises.
The workout circuit will eventually make you get better at strength training exercises as you will make it your routine.
And these exercises are best for women who are looking to get back in shape after giving birth. You are good to start doing these exercises when it’s 4-months since you’ve delivered.
Strength training is all about the weight:
Women should start lifting weights. It’s beneficial for them.
Most women avoid strength training and lifting weights as they think they are going to look hefty and bulking but that’s not true.
Moreover, those people who are exercising to improve their cardiovascular health, this is a great workout for your body to help you increase your heart rate and will make you burn the calories.
Now, let’s dive in!
The strength training exercise will focus on all the muscles of the body, including the group of muscles in the legs and shoulders, chest and back. This is a great way to have an effective workout at home.
This workout will be broken into 4 blocks and each block will have 4 strength exercises which can be categorised as a base, build, stable and unstable.
The workout will start with the base exercise which will target 1-2 muscle groups in the body. Then slowly the ever use grows and progresses on multiple muscle groups.
Then it is followed by a stable exercise where you stand on your two feet. Finally, you finish with unstable exercises which involve moving unilaterally. This is to challenge balance, also focusing on core and small stabilising muscle groups and also the large major muscle groups.
All of the exercises should be repeated 10-12 times.
And you must repeat each block twice expect block 4 as the core strengthening exercises need to be done once.
Equipment needed: You must be equipped with medium to a heavy set of dumbbells. You can get any from 8-20 lbs.
It is good of you to have multiple sets of dumbbells so you can adjust weights throughout the workout.
You can start with the heavyset and cut down the weight slowly as you feel your muscles fatiguing which will eventually happen once you start this circuit work out.
Here’s a detailed mention of the exercises.
Block 1: Focuses on Legs and Shoulders.
1. Base: For the base, you must start with a single-arm squat and then press
2. Build: Build consists of Hinge swing and single-arm thruster.
3. Stable: Stable exercises comprise of a hold reverse lunge and single-arm shoulder press
4. Unstable: An alternating reverse lunge and then press and then pass.
Block 2 will be focusing on legs and biceps:
1. Base: Front lunge and then you have to side squat.
2. Build: Build has another front lunge, side squat and bicep curls.
3. Stable: 1.5 bicep curl
4. Unstable: Lunge holds exercise next bicep curl and then upright row.
You should start from the right side of the body for the first set and then start from the left side on the second set.
Block 3: Strengthening Arms with Chest, back and triceps.
1. Base: Start your base with 1.5 push-ups
2. Build: For Build, you will do Push up and push and pull dumbbell on a towel
3. Stable: Altering single-arm back fly exercise.
4. Unstable: Consists of the row, triceps kick and tap back.
Block 4: Core
1. Base: starts with 2 count knee tucks
2. Build: Moving to single knee tucks
3. Stable: Slow crunches exercise
4. Unstable: Consists of Crunch, Twist and then press and the pass.
These 16 strength training exercises can be very effective if you dedicate your time and make it your routine.
Strength training is easy to attain. You must commit it.
To start this workout after consulting your doctor, you can start doing it at home. Lookup for the video so you will be able to follow and you will also feel motivated to carry out your workout if at all you are doing it alone and by yourself at home.
You can improve or remove some of the exercises according to your resistance power and ability.
Start by doing it small and slowly increase your time and weights.
Take your time and it’s okay to take one step at a time.
Practice and get perfect and get on to your next step.
Like mentioned before, you must focus on your posture. Being able to hold the right posture throughout the work out will contribute to the effectiveness of your work out. Don’t disregard this aspect. Because if you are not in the right posture you might be causing damage to some other part of your body and might be straining your muscles which is a bad thing to do.
The more you repeat the routine, the more the work out will grow on you. You inputs matter to get a great output.
Even if you start little you can progress as days go on.
Having a good diet also matters. Have found that it has high-quality protein in them. Also consume food that is rich in amino acids, vitamins and minerals. This will energise you and will rejuvenate you to gain more stamina.
The food rich in these aspects will work on repairing broken down muscles.
If you aspire to get healthy you must have your diet plans and work out plans and be constant with it. Yes, improving your plans as you grow is required but do not let go of your plans or top following them at any point in time.
Give yourself the strength to adapt to the effective strength training program. A strength training workout that will take less than 30 minutes is something you should try right away.
