If there is one workout i would pick for the rest of my life, it would be strength training without a doubt. Other than feeling like a complete badass and having a sexy body, there are so many studies that have proven that strength training spikes ones metabolism and have a great effect on eliminating fat and calorie burning. This will have bog changes on your body composition.
Another great thing about strength training exercises is that have double the effect of a cardio workout. While performing strength based moves you are boosting your heart rate. You can also get your sweat on and get out of the gym in record time. How’s that for multitasking?
The workout: Perform three circuits of all five exercises below; don’t rest in between each exercise to keep your heart rate up. During the first circuit, perform 10 reps of each exercise. Perform 12 reps for the second exercise and perform 15 for the last circuit. Stay in a upbeat pace to keep your heart rate up but not too fast that you can’t finish the entire workout.
Overhead Barbell Squat
Hold a 35- or 45-pound barbell with your hands slightly wider than shoulder-width apart. Place the barbell directly over your head with your arms fully extended but not locked (A). Stand with feet shoulder-distance apart, and lower your hips into a squat. Lower until the tops of your thighs are almost parallel to the floor and your hips are slightly higher than your knees (B). Pause, then push through your heels to return to the standing position. Keep your arms perpendicular to the floor. That’s one rep. Repeat the move for the recommended reps without lowering the bar from above your head.
Sit on the floor and hold the bar on top of you, make sure your arms are shoulder width apart and your legs are straight out in front of you. (A). Place your feet together with your heels on the ground, bend your elbows and lift your chest to the bar, your arms should be at a 45 degree angle. Stop lifting when your chest is a few inches away from the bar. (B). Bring your back down to the starting position. This is one rep. Without letting go perform all the reps stated above.
Push up with Swiss Ball
Place your feet on top of a Swiss ball with your hands slightly wider than your shoulders (A). Allow your elbows to bend outward, and lower your chest until it’s four inches from the floor. Keep your head in alignment by looking straight down at the floor (B). Press yourself back to the starting position. That’s one rep. Without releasing your legs, complete the recommended number of reps for each set.
Standing with your legs shoulder width apart. Hold a pair of 8 to 10 pound dumbbells right at your shoulders. Face your toes slightly out. (A). Bend your legs and bring your hips down until your thighs are exactly parallel to the floor. (B). Hold your body in this position for 3 seconds. Push your weight into your heels and bring yourself up while push the dumbbells as far as they can go above you. (C). Lower the dumbbells back to your shoulders. That’s one rep. Complete the recommended number of reps for each set.
Lie with your back on a mat, and extend your arms overhead and your legs in front of you with your feet together (A). In one movement, contract your abs, pull your legs up, and touch your toes (B). Exhale as you contract, and keep your feet together throughout the move. Release back down with control. That’s one rep. Immediately contract back up, and complete the recommended number of reps for each set.