This week we’re 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 don’t 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
• Don’t 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 don’t 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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