If you are looking for a new weekly strength training routine, or you’re just ready to take on some strength training it is possible to get even stronger in just 15 minutes a day. The key is to utilize each day of the week to target a different muscle group. By doing this you are allowing your muscles enough time to recover, rebuild, and in turn become stronger. Just make sure you incorporate plenty of stretching, warm-up time, and cooldown time to your routine.
Strength Training Routine: Monday and Thursday-Arms and Shoulders
There are many great arm exercises. You can do either push-ups, dumbbell curls, forearm plank, chair dips, or the balance course strengthener. A one arm strengthening favorite is the Plank Press. Get into full push-up position with arms shoulder-width apart and hands directly under shoulders. Dumbbells are optional, if you choose to use them you will need 3 to 5 pounds. Keep your hips level, lift right hand and pick up one dumbbell; bring right elbow backward at shoulder level, keep your arm close to your side and your palm facing down. Then extend your right arm forward, turn right elbow to bent position and repeat. Do 10 reps then switch sides and repeat, doing two sets.
Strength Training Routine: Tuesday and Friday-Core
core exercises are essential for a well-rounded fitness program. Core exercises help to improve your balance and stability. Core exercises help your pelvis, lower back, abdomen, and hips to work in sync with each other, leading to better balance and stability. Core exercises are convenient and they don’t require any special equipment. A common and effective core workout is a bridge. Lay down on your back and bend your knees. Keep your back relaxed in initial position. Tighten your abdomen and raise your hips off the floor until they are aligned with your knees and shoulders. Hold this position for as long as you can. Other great core exercises include sit ups, push-ups, and air bike crunches.
Strength Training Routine: Wednesday and Saturday-Legs and Butt
There’s nothing worse than cellulite, which is common in both men and women. Including legs and butt into your weekly strength training routine is ideal to banish cellulite and have lean toned legs. People say that cellulite is hereditary, and there’s nothing you can do about it. However, incorporating these leg and but workouts into your routine will prove people wrong. Exercises such as single leg hip raises, reverse lunges, and step ups will have that cellulite gone in no time. When doing reverse lunges grab a pair of dumbbells and hold them at arms length next to your sides with your palms facing each other. Step backward with your right leg and lower your body until your left knee is bent at least 90° and your right knee nearly touches the floor. Hold for 10 seconds and push yourself back into starting position, that’s one rep. No matter which exercise you choose make sure you do 10 to 15 reps of each in 3 to 5 sets. You can switch at the sets between all three exercises.
For your weekly strength training routine you should make sure you have a rest day, possibly Sunday. Make sure in addition to your strength training routine you are also cutting out as much processed foods as possible. Eliminate refined carbohydrates such as white bread, white pasta, and white rice. Make sure that you’re having as much whole foods as possible. If you adjust your diet in accordance to your strength training routine you will see results in as little as two weeks.