Strength Training FITNESS GUIDE
BEYOU CAN GET IN SHAPE AT HOME WITH THESE SIMPLE AND EFFECTIVE MOVES.
PERFORM THREE SETS OF 10-15 REPETITIONS UNLESS OTHERWISE INDICATED.
BEGINNER FITNESS - LOWER BODY
1. Sit to Stand
Start standing with a chair behind you. Slowly control your decent to sit down. Return to standing without using your hands. To make this more challenging, tap the chair lightly then immediately stand.
2. Reverse Lunge
With your hands on a chair in front of you, take one step back and lower your back knee straight down towards the floor without tapping your back knee on the ground. Return to standing with both feet together. Alternate sides.
3. Calf Raise
Stand with your hand on a chair or stable surface. Lift up onto your toes, then slowly lower your heels to the floor.
4. Bridge
Lay on your back with both knees bent and feet flat on the floor hips width distance. Keeping your back straight, lift your hips from the floor. Slowly lower back down.
5. Lateral Step Up
Stand to one side of a step or stool. Place the foot closest to the step, on the step. Lift your back foot from the floor to perform the step up. Slowly lower back to the starting position.
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BEGINNER FITNESS - CORE
1. Modified Plank
With your knees and elbows on the floor, lift your hips from the floor so that your back and hips make a straight line. Hold this position for 20-40 seconds.
2. Heel Tap
Lay on your back with your hips and knees bent to 90 degrees. Alternating sides, tap one heel to the floor and then the other. Keep your low back pressing into the floor.
3. Bird/Dog
Starting on your hands and knees keep your back flat and your abdominals engaged while you reach one hand out in front of you and the opposite foot straight back. Alternate sides.
4. Alternating Chest Fly
Lay on your back with your hips and knees bent to 90 degrees. Hold light weights (or water bottles) straight up towards the ceiling. Alternate lowing one hand to the side towards the floor with your elbow straight, then back towards the ceiling. Alternate sides.
5. Alternating Leg Lowering
Lay on your back with your legs straight and feet towards the sky. Lower one leg down towards the floor while keeping your low back pressing into the ground. Lift this leg back up and alternate sides.
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BEGINNER FITNESS - UPPER BODY
1. Standing Row
Attach a resistance band to a stable surface. Hold the end of the band and pull your elbows back while squeezing your shoulder blades together. Keep your neck relaxed.
2. Biceps Curl
Hold weights or water bottles with your elbows straight and palms facing forward. Bend your elbows and lift the weights towards your shoulders.
3. Wall Push Up
With your hands on the wall at shoulder height, take one step back. Lower your chest towards the wall by bending your elbows. Keep your hips and back straight (don't let your hips dip towards the wall).
4. Triceps Pull Down
With a band anchored to a stable surface at about eye level, hold the ends of the band with your elbows bent. Next straighten your elbows while keeping your arms by your side.
5. Pull Aparts
Hold two ends of a band with your arms straight out in front of you. Pull your arms apart (out to the side) against the resistance of the band, then return to neutral.
INTERMEDIATE FITNESS - LOWER BODY
1. Goblet Squat
Hold a dumbbell at chest level. With your feet slightly wider than hips width, bend your knees and push your hips back into a squat. Return to standing.
2. Romanian Dead Lift
Stand on one leg and hold a dumbbell in the opposite hand. Hinge forward at the waist while keeping your back flat and sending the opposite foot straight behind you. Return to standing.
3. Monster Walk
With a band around your ankles, lower slightly into a shallow squat position. Take 10-15 steps to one side against the resistance of the band, then 10-15 steps back to the starting position.
4. Walking Lunge (option to hold weights by your side)
Step forward with one foot and bend your knees, lowering the back knee towards the floor without tapping it on the floor. Return to standing and immediately step forward with the opposite foot to repeat. Walk out about 15 - 20 steps.
5. Lateral Lunge (option to hold weight in goblet position)
Step to one side and bend into the knee you stepped with, pressing your hips back. Return to standing.
INTERMEDIATE FITNESS - CORE
1. Bicycle
Lay on your back and lift both feet from the floor. With your hands behind your head alternate bringing one elbow to the opposite knee, then switch.
2. Forward Plank
With your forearms flat on the ground and elbows directly below your shoulders, lift your hips from the floor. Do not allow your back to arch.
Hold for 20 - 45 seconds.
3. Lateral Plank
With one elbow on the ground just below your shoulder, lift your hips, making a straight line from your head to your toes.
Hold for 20 - 45 seconds.
4.Russian Twist
While sitting, slightly lean back while keeping your back straight and lift your feet from the floor. Using the strength in your abdomen, rotate your trunk left then right. Increase difficulty by holding a weight and decrease difficulty by keeping your feet on the ground.
5. Supine Leg Raise
Lay on your back and lift your feet up towards the sky. Press you low back into the floor and slowly lower both legs to hover from the ground. Return to the starting position and repeat.
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INTERMEDIATE FITNESS - UPPER BODY
1. Bent Over Row
Hold weights in both hands. Slightly bend your knees and lean forward with your elbows straight and reaching towards the floor. Keeping your back flat. Bring your elbows in towards your side while squeezing your shoulder blades together.
2. Serratus Clock
Start with a band around both hands as shown and your hands on the wall at shoulder height and width (elbows slightly bent). Keep one hand steady and slide the opposite hand up the wall to the 1 o'clock position, then back to the start position, then the 5 o'clock position.
3. Skull Crusher
While laying on your back, reach both weights up towards the sky with elbows straight. Next bend your elbows bringing the weights towards your shoulders. Press your elbows straight again and repeat.
4. Quadruped T
Hold weights in each hand and come onto your hands and your knees with your back flat. Keep one hand down while lifting the opposite hand straight out to the side with your elbow straight.
5. Arnold Press
Hold weights in each hand. Bring your arms straight out to the side with your elbows bent and weights towards the sky. Press the weights above your head straightening your elbows. This can be performed in kneeling or standing.
