Focus On Fitness: Strength Workout!

March 24th, 2014
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We have spent the last couple months learning on a few exercises in this “Focus On” series.  Let’s take what we have learned and actually turn it into a beginner strength training workout template, shall we?

First, some guidance.  Always be safe and check with your medial professional to be sure these exercises are appropriate for you.  Also, when you begin any new program, it is generally best to begin slowly, and increase frequency or intensity at a gradual pace.  You will see some exercises with an ‘a’ or ‘b’ next to them.  This means to perform these exercises as a ‘superset,’ or complete the ‘a’ exercise first, immediately followed by the ‘b’ exercise.  The bigger, lower body exercises are typically done on their own.

So, here we go!  Our strength training program is split into two workouts.  Complete each workout on non-consecutive days, working up to three training days per week.  Alternate back and forth between Workout A and Workout B.

Workout A

Begin with a proper warm-up

1) Hip Thrust – 3 sets of 15 reps, resting approximately 60 seconds between sets

2a) Knee Push-Up – 3 sets of 8 reps, gradually working up to 10

2b) Band Row – 3 sets of 10 reps, gradually working up to 12

3) Plank – 2 holds as long as possible, resting approximately 60 seconds between sets

 

Workout B

Begin with a proper warm-up

1) Squat – 3 sets of 15 reps, resting approximately 60 seconds between sets

2a) Knee Push-Up – 3 sets of 8 reps, gradually working up to 10

2b) Band Row – 3 sets of 10 reps, gradually working up to 12

3) Bird Dog – 2 sets of 10 reps, resting approximately 30 seconds between sets

 

So, take some time and try out this strength workout.  Let us know what you think!

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