Strength Workout P1
The following are the suggested individual strength exercises for this workout. If there are exercises that are problematic for you, please skip and/or substitute as appropriate.
For this workout, there are three grouped sets:
Set 1 includes chest, back and legs
Set 2 includes shoulders, biceps and triceps
Set 3 includes core, glutes and hips
Do each exercise within each set sequentially with short rests (stretching is fine), and repeat the entire set 2-4 times, based on your time availability and fitness level (keep the count shorter when you are starting out).
After getting through all set 1, move to the set 2 exercises and complete them sequentially in a similar manner, again 2-4 times. The final set (3) is only performed one time, with 1-3 minutes allocated for each exercise within the set.
To keep things fresh and continually challenge your muscles, mix up your sets and reps from session to session.
Session 1: Lift heavy (3 to 4 sets of 3 to 6 reps with 3 to 5 minutes of rest between sets)
Session 2: Lift light (2 to 3 sets of 10 to 15 reps with 1 to 2 minutes of rest between sets)
Session 3: Lift moderate (2 to 3 sets of 8 to 10 reps, 1 to 2 minutes of rest between sets).
Body-weight exercise can be done at higher repetitions since you will have less weight.
Make sure you are utilizing good form for all exercises. If fatigue is negatively impacting form, reduce weight/resistance or increase the rest between sets. Do not continue to do the work with poor form.
If you are new to strength training or any of these particular sets, start these unweighted or with light weights, to avoid excessive muscle soreness. It is better to ease into new programs than risk unnecessary pain or potential injuries.
In general, the workout can be varied between 45 minutes to 90 minutes, based on changing the sets, reps, and potential variation work included as well.
Set 1, Exercise 1 - Chest - Push-up
Start in a high plank position. Place hands firmly on the ground, directly under shoulders. Ground toes into the floor to stabilize your lower half. Brace core (tighten abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back, so your entire body is neutral and straight. Begin to lower your body—keeping back flat and eyes focused about three feet in front of you to maintain a neutral neck—until the chest grazes the floor. Don’t let your butt dip or stick out at any point during the move; your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows around 45 degrees or less from your body… not 90 degrees. Keeping core engaged, exhale as you push back to starting position. Make sure you go all the way down to ensure a full range of motion. You can do these on your knees to make them easier.
Variation / alternatives:
Push up variants: Incline push-up, Decline push-up and Spiderman push-up
Set 1, Exercise 2 - Back - Seated Row
Sit down on the floor with your chest up, back flat, and legs extended in front of you. Wrap the resistance band around the bottom of your feet (or a stationary object) and hold the other end of the resistance band with your hands, using a neutral, palms facing in grip, with your arms extended in front of you. Keeping your torso stationary, initiate the movement by engaging your lat muscles, bending your elbows, and pulling the handles towards your chest, and squeezing your shoulder blades together. Ensure you keep your elbows tucked into your sides with no leaning back as you row. Pause to feel the squeeze, then under control, reverse the movement and repeat.
Variation / alternatives:
Set 1, Exercise 3 - Legs - Band Spanish Squat
This is a variant of a standard body-weight squat that uses a heavy band to emphasize quadriceps contraction. Wrap strong bands around a rig or post at knee height and put the loops behind the knees. Step back so the bands have a strong pull on the legs. With feet flat on the ground and even pressure throughout the foot, sit your hips back into the squat, maintaining a stable spine. The shins position should be vertical as the hips go back. The knees are pulling back into the bands to help keep the shins vertical and preventing falling over. Once the thighs are close to parallel to the ground, keep your spine neutral and squeeze the quads pressing through the ground to stand back up, until in a fully upright position again.
Variation / alternatives:
Standard Unweighted Squat: Stand with your feet hip-width apart with your toes pointed slightly outward. Straighten your arms out in front of your, then engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other. Bend your knees and squat down as if you were sitting into a chair, until your upper legs are around parallel to the floor. Keep your weight on your heels and keep your core tight. Make an effort to keep your knees slightly externally rotated (don’t let them collapse inward). Focus on keeping your torso upright and core tight. Straighten your legs and squeeze your butt to come back up.
Bulgarian Split Squats (weighted or unweighted).
Set 2, Exercise 1 - Shoulders - Standing Shoulder Press
Standing with a solid base stance, take bands or a dumbbell in each hand. Raise your hands to head height, the elbows out and about 90 degrees. This will be your starting position. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head. Pause, and slowly return the weight to the starting position.
To make this exercise easier, you can also perform it in a seated position.
Variation / alternatives:
Set 2, Exercise 2 - Arms - Standing Bicep Curl
Stand up straight with a band or dumbbell in each hand at arm's length. Keep your elbows close to your torso, and while keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and your hands are close to shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
Variation / alternatives:
Set 2, Exercise 3 - Arms - Overhead Tricep Extension
While standing, hold the bands (mounted high) and bend forward at the waist, with a neutral spine as you bend your elbows allowing your hands to be over and slightly behind your head. While maintaining your shoulder and upper arm position, extend your hands at the elbow, focusing on the tricep. Breathe in as you perform this step. Go back to the starting position by slowly (and controlled) allowing your elbows to bend and your hands to return to their original position. Breathe out as you perform this step.
Variation / alternatives:
*** For exercise set three, you only need to do one of each of these exercises, building up time for each week, from 1 minute to 3 minutes in duration. ***
Set 3, Exercise 1 - Core - Single Leg Plank
Start in a standard plank position, on your toes and elbows. After 5 seconds, lift your left leg up, so you are resting on your right toe and elbows. Hold for 5 seconds. Bring your toes back down, and then raise your right leg, so you are resting on your left toes and elbows. Maintain both toes on the ground for 5 seconds, and then repeat. To make this a bit easier, you can simply do a standard plank position, without raising your legs.
Variation / alternatives:
Set 3, Exercise 2 - Core - Side Plank
Start on your side, resting on your hip, with your elbow under your shoulder and forearm forward to brace your position. Raise your hips up, so you are resting on your elbow and foot, and hold the position. Start at 30 seconds on one side (and repeat on the other side), and build up duration, up to 2 minutes per side over time.
Variation / alternatives:
Set 3, Exercise 3 - Glutes - Glute Bridge
Start lying on your back with your knees bent, with feet flat on the floor below your knees. Raise your hips up, keeping your back straight, and squeezing your glutes. For added challenge, raise one leg straight out for 5 seconds, then put your foot down, and repeat with your other leg.
Variation / alternatives:
Set 3, Exercise 4 - Hips - Clam
Lying on your side on your elbow and hip, with your knees bend and forward of your hips, slowly externally rotate your knee upward with your hip, leaving your foot on the ground. Slowly go back to your original position, and repeat.
Variation / alternatives: