Strength Training at it’s Best

Strength training as a timed workout

Strength training has so many great options to help you get the results you are looking for.  AMRAP (as many rounds as possible) are a GREAT way to help you get your results.  You set your workout for as long as you want it to be.  Since this a timed workout, you can set it for 20-25 minutes and be WORN OUT when you are finished! 

Directions:

Set timer for 25 minutes.  Each exercise 12-20 reps depending on the exercise.  Push-ups – do more reps.  Burpees – shoot for 12-15 reps.  Rest as needed, however do push yourself.  You are working different muscle groups with each exercise so you don’t need as much rest in-between exercises.

Do AMRAP (as many rounds as possible).  Remember, this is not a race.  You still want excellent form.

Demonstration Video:

Exercises:

Butt Bridges with Chest Press:
Lie on floor, feet flat, butt elevated and tight. Squeeze gluten the entire time.  Keeps hips raised.  Raise dumbbells above you.  Lower dumbbells to 90° and press back up.  Palms face forward and repeat.  Keep your body in a straight line the entire time during this exercise.  12 reps.

Alternating Reverse Lunges:
Place dumbbells in hands.  Step back with right foot lowering body down.  Make sure the left knee is between the ankle and toe.  Alternate sides.

Push-Ups (modification shown):
Get in plank position.  Hands below shoulders.  Lower full body towards the floor and press up.

Modification:
Place knees on the floor.  When lowering your body down, make sure you are moving at the elbows and keeping your body straight.

You can also do pushups against a table or wall to take pressure off hands, wrists, elbows, etc.  When your modification becomes easy, make sure you are going into a more challenging push-up position.

Burpees:  (Modification shown):
Start with a jump, lower self to a low squat and hop or step back to plank.  You can add a push-up here!  Hop or step back to a low squat and jump up.  Repeat.

Modification:
Raise on your toes, lower self to low squat, step back to plank and hold.  Step back to low squat, stand and raise on your toes.  Repeat.

Bent Rows:
Bend over at the hips.  Squeeze abs and glutes tight.  Raise dumbbells by side, bringing elbows back and up, squeezing shoulder blades together.  Lower weights back down. Repeat.

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