Strength Workout

Here is a set of four easy gym exercises that will give you a full body strength workout. Enjoy!

TARGETS: Quadriceps, glutes, hamstrings, core
PURPOSE: Builds full-body strength
DIRECTIONS: Stand with feet shoulder-width apart, arms at sides. Keeping your back straight, extend your arms for balance and bend your knees until your thighs are parallel to the ground (don’t let your knees travel too far forward). Press into your heels and return to the starting position.
BUILD ON IT: Work up to 50. Add weight with dumbbells or a barbell.

TARGETS: Abs and hip flexors
PURPOSE: Increases core strength
DIRECTIONS: Sit on floor between two raised platforms; keep legs straight and together. Place a hand on top of each platform. Extend arms and lift body off the floor while bringing knees toward chest. Hold for 10 seconds.
BUILD ON IT: Work up to 30 seconds. As you get stronger, extend one leg. Hold for 15 seconds, then switch legs. Graduate to holding position with both legs straight.



Kettlebell Swings
TARGETS: Hamstrings, glutes, core, back, shoulders
PURPOSE: Hits nearly every muscle, sends your heart rate soaring, and builds flexibility, endurance, and strength
DIRECTIONS: Hold a kettlebell with both hands, arms straight, feet 30 inches apart. With back straight and a slight bend in knees, press hips back and swing the kettlebell between legs and behind hips. Stand up and use hips to drive kettlebell forward and swing the weight over your head. Do 10 to 15.
BUILD ON IT: Work up to 50.

Box Jumps
TARGETS: Quads, hamstrings, glutes
PURPOSE: Increases explosive strength and stamina
DIRECTIONS: Stand in front of a stable platform about 12 to 18 inches high. Push hips back while swinging your arms back. In one explosive move, swing your arms forward, spring up, and land on the box with soft knees. Hop down. Repeat up to 10 times.
BUILD ON IT: Work up to 50 and/or increase platform height.


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