Basic Strength Training Program

A Basic Strength Training Program

-Should only be a 30 minute work out

-A Basic Workout-this is for everyday strength training not for athletes

Arms -Push ups 3 sets of 10 -make the most of each one by focusing on making the up and down motions both count. If you can't do that many do as many as you can for each set.

-Dips 3 sets of 10 -only go down to a 90 degree angle. Also the farther away your legs are from the bench or chair the harder it is. Start off easier and increase intensity as you become more accustomed to the exercise.

Abs -Crunches 2 sets of 25 -make each one count,and hold for a second at the top of each crunch

-Lean Backs 2 sets of 15 -these are when you are sitting on the floor with your knees bent and you lean back so you are at a 45 degree angle to the floor. Hold back for a few seconds and then come back up. Make sure to hold your stomach in and keep your back straight.

-Side stretches 3 sets of 10 on each side -This is done standing straight up. Stretch leg out and same side arm up and then bring the elbow and the knee together, crunching the side and then extend. Focus on stretching the side and then really pull them together each time.

Legs -Squats 3 sets of 10 (or as many as you can) -Make sure that your feet are shoulder width apart and that you never let your knees go over your toes. Really stick your butt out and sit back into a 90 degree angle. If you can only do a few of these it's okay, for is more important than number so that we don't injure the knees. So do as many as you can for each set and increase the number as you get stronger.

-Lunges 2 sets of 10 on each side -Again make sure that your knee only goes down to a 90 degree angle. I prefer to do lunges on one side and then change to the other but do whichever feels best.

-You should rest in between sets so I like to do it as a circuit. One set of each exercise and then run through it again until you have done all the sets.

-You can also break it up if you want and do upper one day and lower another by adding more exercises but I find it saves time, is easier and I get better results by doing an all in one workout each time.

-Always keep your core (your abs and back and butt) strong through out your strengthtraining workout. This means keeping your tummy tucked in, your hips tucked under and your back straight.

-Form is more important than numbers so make sure that you are doing each exercise in the right form. Not only will you avoid injury you will also get a better work out.

-Other ideas for strength training and flexibility would be to do yoga and or pilates. They are great ways to increase flexibility and strength.