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