Tutorial on Form, Beginner (to Advanced) Strength Workout

July 16, 2012

Alright, I wanted to make sure that we had some workouts available for beginners, and to be sure that people were using the correct form. Take a look at the tutorial, which covers basic form for common exercises.

Tutorial on Form for Common Exercises

There is also the strength workout for beginners. The strength workout can be for intermediate to advanced exercisers as well, just increase the weight, or increase the difficulty of the exercise. For beginners, I recommend 3-10 pound weights for women, and 7.5-15 pound weights for men. The exercises are listed below, with the modifications to make them more difficult. You may need to start with only 1 cycle of the exercises, but make a goal of 3 cycles. You should complete 10 repetitions of each exercise, and for more advanced exercisers, try for 15 repetitions if you are using a lighter weight, 10-12 if you are using a heavier weight. For advanced exercisers, you should feel fatigue in your muscles by the end of each set. If you don’t, you may not be a) doing enough repetitions, or b) using a heavy enough weight. This should take approximately 20-30 minutes depending on how long you rest. You can do this workout 2-3 times per week for 2-3 weeks. Then you will want to switch your exercises so your body doesn’t get used to the exercises. I recommend spacing out your strength days so that you don’t get to tired, so try not to have your 2-3 days of strength training be back to back. The cardio workout is coming soon. Enjoy!

Strength Workout for Beginners

Exercises beginner:

1)      Wall Push Ups

2)      Row with Triceps Extension

3)      Lunge or Lunge with Side Shoulder Raise (do not alternate)

4)      Side Leg Raise to Rear Leg Raise

5)      Reverse/Deltoid Fly

6)      Wall Squat with Biceps Curl

7)      Marching with Shoulder Press (do not alternate)

8)      Donkey Kick to Fire Hydrant

9)      Crunch w/ Pelvic Tuck

10)   Bridges (both feet on the floor)

Exercises intermediate-advanced:

1)      Push Ups on the Floor

2)      Row with Triceps Extension

3)      Lunge with Side Shoulder Raise (alternate the legs and arms as you go)

4)      Side Leg Raise to Rear Leg Raise

5)      Reverse/Deltoid Fly

6)      Squat with Biceps Curl

7)      Marching with Shoulder Press (alternate the legs and arms as you go)

8)      Donkey Kick to Fire Hydrant

9)      Crunch w/ Pelvic Tuck

10)   Single Leg Bridges

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