So it's Monday, again! And today I'm brining you guys a simple strength training workout from
Wether you are a newbie to workout, or super athletic, it never hurts to do a simple workout and help you get your heart rate up and moving!
Okay, now I'm going to help simply and use some images to explain how to preform each workout and what are the benefits of it. (I haven't uploaded videos or pictures of me doing workouts because I've been super busy, but they will be coming soon!)
Squats With Shoulder Press:
These can be weighted, or if you're barely starting off unweighted, but you can start off with 5 lbs or more whichever you're comfortable with.
A. You start with your feet about shoulder width apart with your hands next to your side.
B. With your heels pressed in the floor, slowly squat down(Butt first!) and begin raising your hands up to your shoulders.
C. Now from squat position, extend and push up bringing your hands up above your shoulders and press them up high!
Benefits of Shoulder Press: Over time, your balance and mobility will become more and more better as you learn to squat down and not wobble around. Your glutes and legs will be grateful once you have mastered this! ;)
Mountain Climbers:
Now be ready for something that is going to raise your heart rate tremendously, if the shoulder press hasn't.
A. Start in plank position, feet together, and hands shoulder width apart. If needed for wrist you can add a towel or a small cushion underneath.
B. Now bring in your right knee towards your right elbow and back out.
C. Repeat the process of C but with your left knee and to your left elbow.
Repeat the process at a quicker rate until the end of your rep!
Benefits of Mountain Climbers: Throughout the process of doing mountain climbers, your body and muscles are hard at work contracting, balancing, and and moving. It strengthens your arm muscles and your abdominal.
Walking Lunges
Back to a slower heart rate and more for balancing.
A. You start like how the girl in the middle is pictured. Weights are your side and standing tall.
B. Now step forward with your right foot, and bring your left knee down towards the floor. Try your hardest not to let your knee rest on the floor.
C. Now bring your left foot up and next to your right foot and be in standing position.
D. Repeat step B but with your right knee.
Benefits of Walking Lunges: These help strengthen your legs and your hips! No weak hips around here!
Burpees!
Now we are going to bring that heart rate back up!! These are a challenge, but I LOVE THEM!
A. Okay you're going to start standing up then slowly crouch down towards the floor, mind your back so you won't hurt yourself.
B. As you're lowering yourself down towards the floor, bring your feet outward as if going into a plank.
C. optional: You can add in a push up for an extra workout.
D. Now from plank position lift yourself up and from your feet jump up as an explosion.
E. Repeat, and repeat until your reps are over. Take Breaks in between if it is too much for you.
Benefits of burpees: They help you build endurance and aren't just only for your legs. The combination of plank and a squat jump help your body all around and build muscle.
Supermans
No we're not talking about the flying, kryptonite fearing superhero.
It's an exercise that stretches out your abdominal muscles!
These are a variation of different supermans. Not much to it! You can lift your legs and let your hands rest as shown in A. Or viceversa as shown in B. In C you can modify and exchange between moving opposite limbs to incorporate your arms and legs as well.
Plank
The easy plank! Just remember to breathe!!
Lay down on your mat, or floor, and use your feet along with your elbows to lift your body weight up. Align your back and your butt to make sure you are straight, and not peaking. Now remember to breathe and wait until you're time is over!
Done!!!
You've reached the end of your Move It Monday workout and you should be extremely proud of yourself!!! Not so hard wasn't it? :) Until next time!!
