|
|
Strength Training Ideas
2 Days a Week
Upper Body: 3 sets of 12 repetitions
1. Chest
a. Push Up (2 versions to choose from)
i. Modified Push-Ups
1. Place hands on shoulder width apart against the floor
2. Place knees on floor with ankles crossed in behind
3. Drop chest down toward the floor
4. Keep body in-line and straight
|
|
|
|
ii. Regular Push-Ups
1. Place hands on shoulder width apart against the floor
2. Drop chest down toward the floor
3. Keep body in-line and straight |
|
2. Back
a. Back Extension
i. Lie down on the floor with arms crossed out in front
ii. Lift upper body slightly
iii. Squeeze buttocks as upper body lifts up |
|
|
3. Triceps
a. Dips
i. Walk feet out from wall with bent knees
ii. Bend at elbows and lower body
iii. Lift body up and straighten arms |
|
|
Lower Body: 3 sets of 12 repetitions
1. Quadriceps
a. Squats
i. Place feet little more than shoulder width apart
ii. Drop bottom down to almost 90 degrees
iii. Push from heels, look straight ahead and raise up |
|
|
2. Hamstrings
a. Lunges
i. Place one leg in front of the other
ii. Place hands on hips for balance
iii. Drop knee down and bend slightly
iv. Push from front leg and straighten up |
|
|
3. Calves
a. Calf Raise
i. Stand with heels together and toes pointed out
ii. Place hands on hips
iii. Raise up onto ball of foot and repeat |
|
|
4. Core
a. Crunches
i. Lie on back
ii. Bend knees and place hands lightly behind head
iii. Raise shoulder blades off of ground and repeat |
|
|
5. Planks (2 versions)
a. Side Plank
i. Lie onto one side and place top leg over bottom leg
ii. Keep shoulder in-line with elbow
iii. Raise up keeping hip raised and body straight
iv. Hold for 20-30 seconds |
|
|
b. Front Plank
i. Lie on stomach
ii. Raise body off of ground
iii. Keep abs tight and body straight
iv. Hold for 20-30 seconds |
|
|
|
