What is strength training work out? Strength training is an effective way to build muscle and burn fat without having to invest too much time into exercising.
This article explores the benefits of a strength training workout plan – from improved confidence to reduced risk of injury – as well as how you can create an effective program that fits your individual needs.
What Is Strength Training Work Out?
Strength training is an important part of any fitness routine, no matter your age or athletic ability. It can help improve flexibility, mobility, performance and reduce the risk of injury.
But it doesn’t have to take hours at the gym to see results. With just nine minutes of exertion, you can complete a full-body strength-building workout in the comfort of your own home.
This 9-minute strength workout will teach you the basics of strength training so that you can start building muscle and feeling strong right away. All you need is a towel and some determination!
You’ll be amazed at how quickly you can make progress with just nine minutes of effort each day. So don’t wait any longer – grab that towel and get ready to feel strong!
Set 1: Bodyweight Squat, Push-Ups and Mountain Climbers
The bodyweight squat, push-up and mountain climber are three exercises that can be done together to form a full-body workout.
The bodyweight squat strengthens the legs and core muscles by having the person stand with feet slightly wider than shoulder-width apart and lowering themselves until their thighs are parallel to the ground.
The push-up is a classic exercise that works the chest, shoulders, triceps and core muscles. Begin in a plank position with your hands directly beneath your shoulders and lower yourself down until your chest touches the ground. Push back up to the starting position and repeat.
Finally, mountain climbers are a great way to work the entire body while also improving cardiovascular endurance.
Start in a plank position with your arms straight out in front of you and bring one knee towards your chest while keeping the other leg extended behind you. Alternate legs quickly for one minute before taking a break.
Set 2: Plank, Bodyweight Split Squat and Single-Leg Hip Raise
Set two of this workout consists of three exercises: the plank, bodyweight split squat and single-leg hip raise. The plank is a great exercise for strengthening your core muscles and improving posture.
To perform the plank, start in a push-up position with your arms straight and your feet together. Keep your back flat and hold this position for 30 seconds to one minute.
The bodyweight split squat is an exercise for building lower body strength and stability. It requires standing with one foot in front of the other, and lowering yourself down into a lunge until the back knee almost touches the ground, before pressing up through the front heel to return to the starting position. Repeat 10-15 times on both sides.
The single-leg hip raise is a good exercise to build strength in the glutes and hamstrings, as well as improving coordination.
To do this one should lie on their back with one leg bent and the other extended straight out, then lift the hips off the ground while engaging their core. Finally hold for a few seconds before lowering back down.
Set 3: Burpee With Push-Up, Single-Leg Toe Touches and Leg Raises
This workout routine combines burpees with push-ups, single-leg toe touches, and leg raises to work the entire body and build strength and endurance. It is important to take a one-minute break in between sets and focus on proper form to maximize results and reduce injury risk.
Want a Complete Workout With Cardio?
When doing a complete workout, it is important to choose exercises that are appropriate for your fitness level. Low-impact activities are good for beginners, and high-intensity exercises can be done by those more advanced.
Interval training helps to keep the heart rate up while still providing rest between sets. Additionally, dynamic stretching before and after cardio can help with flexibility and reduce the risk of injury during strength training. This combination ensures optimal results in reaching all fitness goals.
Strength training is an effective way to build muscle, burn fat, and improve flexibility, mobility, and performance.
This article provides a 9-minute full-body workout plan featuring three exercises – bodyweight squats, push-ups and mountain climbers – as well as a second set of three exercises: planks to strengthen the core muscles, split squats for developing lower body strength and stability and single-leg hip raises for building glute and hamstring strength.
The final set includes burpees with push-ups, single leg toe touches and leg raises. These exercises can help increase one’s confidence and reduce the risk of injury.
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