FULL BODY STRENGTH TRAINING WORK OUT

Above picture of Josh doing dynamic push ups.

FULL BODY STRENGTH TRAINING WORK OUT

Perform each exercise doing 12 reps resting for 10-20 seconds before moving on to the next exercise, do 2sets each. Then move onto the next group of exercises.

For optimal results, strength train at least two times each week with at least one full day of rest between workouts.

A #1: Dumbbell Bent-Over Row

A #2: Dumbbell Front Squat

......... Rest 1 min then repeat Set A above one more time then move to group B

B #1: Push-ups

B #2: Weighted Forward Lunge (each leg)

.........Rest 1 min then repeat Set B above one more time then move to group C

C #1: Chair Dips

C #2: Sumo Squat with side leg raise

.........Rest 1 min then repeat Set C above one more time then move to group D

D #1: Modified Pull ups

D #2: Dumbbell Shoulder Press

.........Rest 1 min then repeat Set D above one more time then move to group E

E #1: Dumbbell Lateral Raise

E #2: Seated Dumbbell Bicep Curl

......... Rest 1 min then repeat Set E above one more time then move to cool down.

Go to Cool Down after completing all exercises and doing 2 sets each.

Cool-Down stretches

Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

#1: Cat-Camel

#2: Upward dog and

#3: Downward dog

#4: Runners lunge

#5: Forward bend

#6: Triceps stretch

Intensity:

To improve strength and definition the exercise should use a weight that will cause the muscles to fatigue before twelve repetitions. If you can complete more than 12 repetitions, increase the weight.
When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 minute.
To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

Let's Get Healthy!

Coach TIA

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