Strength training, regardless of age or athletic ability, is the key to improved flexibility, mobility, performance, and injury prevention. Strength training is something that anyone, regardless of fitness level, can and should do. And seeing results doesn't have to take hours at the gym. In the comfort of your own home, we'll teach you the fundamentals of strength training. A full-body strength-building workout will take only nine minutes of effort. Grab a towel and prepare to feel powerful.
Strength Training in 9 Minutes
The nine moves listed below are strength training exercises that you may have seen before. They work a specific group of muscles when performed alone, but when performed in one-minute intervals, these nine exercises form a full-body workout.
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We divided the nine exercises into three sets of three. Set a timer before starting each set (or work out near a watch with a second hand). If you're just starting out, do each exercise as hard as you can for one minute, then the next, until you've finished the first set. Then, take a one-minute break before proceeding to set 2, where the exercises should be performed for one minute each.
You'll eventually finish the workout, having completed nine minutes of training with two minutes of rest in between.
For best results, repeat this workout two to three times per week.
Are you willing to give it a shot? Let's get started. Lace up your sneakers.
Set 1 consists of bodyweight squats, push-ups, and mountain climbers.
Perform each of the exercises in this set for one minute, without resting in between.
Squat with your bodyweight
Every time you sit or stand, you squat, but don't take this exercise for granted. It works your legs and glutes, the body's most powerful muscle group.
Squats can be hard on your knees if done incorrectly. Keep your buttocks pushed out as you squat, as if you were about to sit on a chair. Push yourself up using the muscles in your hips and thighs; don't move by pressing your knees forward. If you do it correctly, your knees will only move during the first half of the squat; your hips will complete the movement.
Add some plyometric motion to your squat by jumping from the lowest position back into your starting stance.
Push-Up
Push-ups are a popular bodybuilding exercise for a reason. They work the muscles in your shoulders and chest effectively.
If standard push-ups are too difficult, try them with your knees on the floor. This reduces the amount of weight you must lift.
If basic push-ups are too easy, place your feet on a step or block to increase the difficulty.
Climbers on Mount Everest
This exercise mimics the motion of climbers as they ascend steep peaks, but it is performed on the soft, flat surface of your floor. Mountain climbers are total-body workouts that strengthen your core, back, arms, and legs, as well as your heart.
If this exercise causes too much strain on your wrists, elevate your upper body by placing your hands on a step to reduce the weight on your arms.
Set 2 consists of a plank, a bodyweight split squat, and a single-leg hip raise.
After the first set of exercises, take a one-minute break. Set two is now ready for you.
Plank
Plank is a common exercise that helps build strength in the core, shoulders, arms, and legs. Plank strengthens your upper body and tones your abs. Planks also strengthen both the abdominal and low back muscles at the same time, which can be beneficial for people suffering from low back pain.
Plank pose can be hard on your wrists, which is why we recommend doing it on your forearm.
Modification: As you do plank, place your knees on the floor to reduce the weight on your forearms.
Split Squat with Bodyweight
This squat variation focuses on the quadriceps and hamstrings in your legs, as well as the glutes. Jumping into your starting position from the bottom of your squat adds a plyometric boost as well.
If balance is an issue, do this exercise close to a wall and rest your hand on it for support.
If you find the plyometric jump too difficult on your knees, leave it out.
Set yourself a challenge: Jump higher to get your heart rate up and your strength up.
Hip Raise with One Leg
This yoga-inspired exercise targets the muscles in your glutes and abs.
Keep your foot firmly planted on the floor as you perform this exercise.
Set yourself a challenge: As you perform this exercise, place your stable foot on a step or bench to allow you to raise your hips even higher.
Set 3 consists of a burpee with a push-up, single-leg toe touches, and leg raises.
Excellent news! You're almost finished. After the second set, take a one-minute break. Then begin the third set, performing each exercise for one minute.
Push-Ups and Burpees
This total body exercise will get your heart pumping quickly, but don't sacrifice form for speed. It's fun to say, but it's also good for your body. Maintain control of your body as you perform the exercise.
If you do burpees too quickly, you will soon be gasping for air. Pace your breathing and yourself. Take a deep breath in before squatting and a deep breath out during the push-up.
Make it more difficult by adding leg modifications. Leg modifications include bringing the right leg to a 3 o'clock position and then back to center, bringing the left leg to a 9 o'clock position and then back to center, and then performing a push-up. This is known as the 3 o'clock 9 o'clock burpee.
To make your burpees go faster, start stretching your legs back before your hands touch the ground. Also, to allow your legs full range of motion, don't arch your back as you move.
Toe touches on one leg
This exercise is excellent for toning your lower body. It improves balance while also working on your hamstrings.
If you have balance issues, do this exercise near a wall that you can lean against for support if necessary.
Make it more difficult for yourself by standing up with a slight hop in your planted leg. This changes the exercise from isokinetic to plyometric and raises the difficulty level.
Leg Lifts
Improve your core strength without getting up from the floor. The legs down exercise is beneficial for lower back pain, but it is important to move your legs in a controlled manner throughout the exercise.
Keep your lower back pressed into the floor and your ab muscles engaged as you raise your legs. This ensures that your core, rather than your hips, is doing the majority of the work.
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