This week were going to focus on resistance training which is a type of strength training. In resistance training you use your own body weight to increase your muscular strength. The workouts are as effective as using dumbbells but since you dont need any equipment you can do them almost anywhere. You can adjust the plan how you want to make it shorter, longer, or more intense, and you will be working all of your major muscle groups.
Resistance Training Workout Plan
1. High Knees to Elbow
Stand tall with feet hip width apart; hands at your sides
Bring your right knee up high; take the palm of your left hand and pat the knee
Release and repeat with left knee and right palm
10 repetitions(reps) each side; two sets; one minute rest between sets
2. Side-to-Side Lunges
Stand with legs open wider than shoulder width
Lean forward slightly and Clasp your hands together in front of your chest
Bend your right knee and lunge to the right, keeping the left leg straight
Repeat the move on the other side and continue back and forth
10 reps each side; two sets; one minute rest between sets
3. Pushups
There are a lot of ways to do pushups. This is one of the standard variations with knees on the floor; however feel free to do the full version if you want
Come down to the floor on hands and knees; shoulders are shoulder width apart; arms are straight with hands walked forward slightly
Knees are hip width apart and lined up directly beneath the hips
Cross your ankles
Bend your elbows and lower your chest towards the floor
Straighten your arms and come up
12 reps; two sets; one minute rest between sets
4. Seated Abdominal Twist
Come to the floor in a seated position; knees are bent with feet on the floor
Roll back slightly onto your tailbone and your feet will come up from the floor
Twist to the right with both arms reaching straight out to the right, and hands clasped
Twist to the opposite side and repeat
Dont let your feet touch the floor until you are completely finished
10 reps each side; two sets; one minute rest between sets
5. Lower-abs Leg Lift
Lie on the floor flat on your back with legs straight out; arms flat at your side
Bring your legs up to a 90 degree angle, then begin to lower slowly
Go to a 60 degree, then lower more to 30 degree; do not let your feet touch the floor
Begin back up to 60 degree and then 90 degree
Lower legs and continue up and down for 15 reps; two sets; one minute rest between sets
6. Plank Dolphin Plank
Come to the floor on your hands and knees
Lift your chest with your arms straight, palms on the floor
Take your left leg straight back; take your right leg straight back
Engage your core and keep your body in a straight line
Hold for 15 seconds then come to your forearms with hands clasped and your arms are in a triangle position
Lift your hips into the air and press your heels toward the floor
Hold for 15 seconds
Come all the way down; rest for one minute and repeat both positions
7. Burst Jack-Squat
Stand straight with your feet hip width apart
Lift your arms straight up overhead
Jump your feet out wide and lower into a squat; bring your elbows down onto your thighs
Jump your feet back together and arms overhead
10 reps; two sets; one minute rest between sets
8. Reverse Curl Ups
Lie on your back with your knees bent into a table top position with feet lifted
Put your hands behind your head
Lift your head and straighten both legs at the same time
Lower head and draw legs back in
10 reps; two sets; one minute rest between sets
9. Triceps Dip
Start in a seated position with knees bent and feet and hands flat on the floor
Place your hands behind your hips with fingertips pointing toward heels
Lift your hips several inches off the floor
Straighten your arms and squeeze your triceps
Lower and do 10 reps; two sets; one minute rest between sets
10. Bridge with Leg Lifts
Lie flat on your back with knees bent and feet flat on the floor; arms flat at your side
Begin at your pelvis and lift off the floor; continue lifting all the way up to your shoulders
Engage your core and dont sag
Once in position lift your left leg straight out and up about a 45 degree angle
Hold for 5 seconds and release leg
Then slowly lower the body, rolling down from shoulders to pelvis
Repeat 5 on each side holding each for 5 seconds
Always consult with a medical professional before beginning this or any exercise plan. Be healthy, be happy.
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