Fitness Workout: Home Strength Training Routines

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Fitness Workout: Home Strength Training Routines


Looking for an effective home fitness workout? End your search by using the following strength training routines.

Split Lunge With Overhead Press Strength Training Routine

Reps: 10-12 reps

AB

Stand with left foot flat on top of a BOSU Balance Trainer and step back with right foot, keeping heel lifted. Hold a medicine ball in front of chest, elbows bent. Bend knees into a lunge, lowering right knee toward floor and keeping left knee aligned over ankle [A].

Straighten both legs, pressing medicine ball straight up overhead [B]. Repeat for reps, then switch legs. Fitness workout intensity boost: Alternate leg lunging onto BOSU.

Double-Leg Stretch With Ball Strength Training Routine

Reps: 10-12 reps

AB

Lie faceup on floor, knees bent 90 degrees, soles of feet on a stability ball. Exhale, contract abdominals and lift upper torso off floor, reaching arms forward [A]. Inhale, extend legs and roll ball away from you until heels are resting on ball; at the same time, extend arms overhead and next to ears [B].

Use abs to keep back firm against floor. Exhale and circle arms back to sides of knees as you bend knees to return to [A] position. Fitness workout intensity boost: Hold the [B] position for 3 counts.

Single-Leg Extension And Curl Strength Training Routine

Reps: 10-12 reps

AB

Tie a light- or medium-resistance tube around leg of couch or other sturdy object. Secure left foot inside tube handle, facing away from couch, hands on hips. Bend left knee and lift left foot a few inches off floor. (Hold onto a chair back for balance if necessary.) Tighten abdominals and straighten left leg without lifting or lowering thigh [A]. Complete reps, then turn and face couch, re-securing left toe in handle.

Lift heel off floor so just toes are touching floor, then bend left knee and curl heel up toward buttocks, keeping left thigh vertical [B]. Finish set, then switch to right leg and repeat. Fitness workout intensity boost: After completing reps on left side, perform 1 set of partial squats, lowering butt only halfway before switching to right side.

Mix and match these workout routines to create a workout that suits your needs. Be sure to check out the following page for additional strength training routines.

[header = Fitness workout: mix & match these effective home strength training routines.]

Use the following workout routines as an entire fitness workout plan or mix them up, choosing the strength training routines to fit your preferences.

Lunge And Row With A Twist Strength Training Routine

Reps: 10-12 reps

AB

Secure a medium-resistance tube to a door at waist height using a doorjamb attachment. Face door with feet hip-width apart and grasp both handles in left hand, palm in, moving back until tubing is taut [A].

Step back with left leg, heel lifted. Bend both knees into a lunge, left knee pointing at floor, right knee bent and over ankle, as you pull left elbow back in a rowing motion, left palm at ribs, twisting torso to the left [B]. Straighten legs and return arm and torso to starting position, leaving left leg back. Complete reps on left leg, then switch legs. Fitness workout intensity boost: Rest top of back foot on a stability ball or BOSU.

Curl And Press 2 Strength Training Routine

Reps: 10-12 reps

AB

Attach light- or medium-resistance tubing to top of doorframe with a doorjamb attachment. Face door and grasp both handles in left hand with overhand grip, left elbow pointing down. Stand with right foot in center of a second light- or medium-resistance tube on floor, grasping both handles in right hand with underhand grip [A].

Choke up on tubes to remove slack. Tighten abdominals and bend right elbow into a biceps curl, keeping elbow close to side while straightening left arm in triceps push-down, elbow close to side, palm pressing down toward left thigh [B]. Complete 1 set, then switch sides. Fitness workout intensity boost: Lift leg on same side as triceps press-down slightly off the floor, toes resting next to other ankle.

One-Arm Dumbbell Chest Press Strength Training Routine

Reps: 10-12 reps

AB

Lie faceup on a BOSU Balance Trainer with hips on floor and upper to middle back, shoulders and head supported on BOSU, feet flat on floor hip-width apart, knees bent and over ankles. Holding dumbbells in hands, raise arms up over chest, elbows over shoulders, palms facing out. Lift hips off floor into a bridge, your body forming a straight line between knees and shoulders [A].

Bend left elbow and lower dumbbell to side, elbow aligned with shoulder, wrist over elbow [B]. Press arm back up and straighten to starting position. Repeat with right arm to complete 1 rep. Fitness workout intensity boost: Perform exercise with upper back, shoulder and head supported on a stability ball.

Choose Shape as the source of information for your workout routines, including your strength training routines.

Looking for an effective home fitness workout? End your search by using the following strength training routines.

Split Lunge With Overhead Press Strength Training Routine

Reps: 10-12 reps

AB

Stand with left foot flat on top of a BOSU Balance Trainer and step back with right foot, keeping heel lifted. Hold a medicine ball in front of chest, elbows bent. Bend knees into a lunge, lowering right knee toward floor and keeping left knee aligned over ankle [A].

Straighten both legs, pressing medicine ball straight up overhead [B]. Repeat for reps, then switch legs. Fitness workout intensity boost: Alternate leg lunging onto BOSU.

Double-Leg Stretch With Ball Strength Training Routine

Reps: 10-12 reps

AB

Lie faceup on floor, knees bent 90 degrees, soles of feet on a stability ball. Exhale, contract abdominals and lift upper torso off floor, reaching arms forward [A]. Inhale, extend legs and roll ball away from you until heels are resting on ball; at the same time, extend arms overhead and next to ears [B].

Use abs to keep back firm against floor. Exhale and circle arms back to sides of knees as you bend knees to return to [A] position. Fitness workout intensity boost: Hold the [B] position for 3 counts.

Single-Leg Extension And Curl Strength Training Routine

Reps: 10-12 reps

AB

Tie a light- or medium-resistance tube around leg of couch or other sturdy object. Secure left foot inside tube handle, facing away from couch, hands on hips. Bend left knee and lift left foot a few inches off floor. (Hold onto a chair back for balance if necessary.) Tighten abdominals and straighten left leg without lifting or lowering thigh [A]. Complete reps, then turn and face couch, re-securing left toe in handle.

Lift heel off floor so just toes are touching floor, then bend left knee and curl heel up toward buttocks, keeping left thigh vertical [B]. Finish set, then switch to right leg and repeat. Fitness workout intensity boost: After completing reps on left side, perform 1 set of partial squats, lowering butt only halfway before switching to right side.

Mix and match these workout routines to create a workout that suits your needs. Be sure to check out the following page for additional strength training routines.

[header = Fitness workout: mix & match these effective home strength training routines.]

Use the following workout routines as an entire fitness workout plan or mix them up, choosing the strength training routines to fit your preferences.

Lunge And Row With A Twist Strength Training Routine

Reps: 10-12 reps

AB

Secure a medium-resistance tube to a door at waist height using a doorjamb attachment. Face door with feet hip-width apart and grasp both handles in left hand, palm in, moving back until tubing is taut [A].

Step back with left leg, heel lifted. Bend both knees into a lunge, left knee pointing at floor, right knee bent and over ankle, as you pull left elbow back in a rowing motion, left palm at ribs, twisting torso to the left [B]. Straighten legs and return arm and torso to starting position, leaving left leg back. Complete reps on left leg, then switch legs. Fitness workout intensity boost: Rest top of back foot on a stability ball or BOSU.

Curl And Press 2 Strength Training Routine

Reps: 10-12 reps

AB

Attach light- or medium-resistance tubing to top of doorframe with a doorjamb attachment. Face door and grasp both handles in left hand with overhand grip, left elbow pointing down. Stand with right foot in center of a second light- or medium-resistance tube on floor, grasping both handles in right hand with underhand grip [A].

Choke up on tubes to remove slack. Tighten abdominals and bend right elbow into a biceps curl, keeping elbow close to side while straightening left arm in triceps push-down, elbow close to side, palm pressing down toward left thigh [B]. Complete 1 set, then switch sides. Fitness workout intensity boost: Lift leg on same side as triceps press-down slightly off the floor, toes resting next to other ankle.

One-Arm Dumbbell Chest Press Strength Training Routine

Reps: 10-12 reps

AB

Lie faceup on a BOSU Balance Trainer with hips on floor and upper to middle back, shoulders and head supported on BOSU, feet flat on floor hip-width apart, knees bent and over ankles. Holding dumbbells in hands, raise arms up over chest, elbows over shoulders, palms facing out. Lift hips off floor into a bridge, your body forming a straight line between knees and shoulders [A].

Bend left elbow and lower dumbbell to side, elbow aligned with shoulder, wrist over elbow [B]. Press arm back up and straighten to starting position. Repeat with right arm to complete 1 rep. Fitness workout intensity boost: Perform exercise with upper back, shoulder and head supported on a stability ball.

Choose Shape as the source of information for your workout routines, including your strength training routines.



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