Strength Training 101

Strength Training 101

  1. The Squat

Stand with your feet hip-width apart toes pointed slightly outward. Push your hips back and bend your knees to lower into a squat. Push yourself back to start. That's one rep. Complete 15.

  1. The Reverse Lunge

Start standing with feet hip-width apart, arms by sides with a dumbbell in each hand. With control, step right foot back and lower down until both legs form 90-degree angles and back knee is hovering 2–3 inches off the ground. Reverse the movement to return to start. That's one rep. Complete 15 on each side for a full set.

  1. The Glute Bridge

Lie on your back with your knees bent and feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to the floor. That's one rep. Do 15 reps

  1. Upright Row

Start with feet under hips, legs straight, holding a dumbbell in each hand, palms facing toward body and weights touching quads. Pull elbows up and out wide to lift the dumbbells to chest. Reverse movement to return to start. That’s one rep. Complete 15.

  1. The Push Up

Start in a high-plank position. (Note: You can drop to your knees for a modified version.) Engage your core, keep your legs straight, and hips level. Slowly lower yourself toward the ground bracing your core. Stop when your elbows get to 90 degrees. Push hard into the ground to lift your body back up in one long line. That’s one rep. Complete 15.

  1. The Bicep Curl

To do a biceps curl with a dumbbell, stand up straight with feet hip-width apart hold a dumbbell with your palm facing upward. If using a resistance band, step on band with right foot holding the other end of the band with your right hand.  Switch to left foot and left hand. Slowly, curl the weight up by bending your elbow, keeping your elbow close to your body. Then slowly lower the weight to the starting position. Complete 15 on each side for a full set.

  1.  The Twisted Abs

Sit on your mat and hold a single wight in front of your chest with both hands. Balance on your tailbone leaning back slightly knees bend and feet on the floor. Engage your core to stabilize your body. This is your starting point. While maintaining this hold, rotate your weight slowly from left to right hovering the weight just above the ground on each side. That's one rep. Complete 15.

  • Need more of a challenge increase your weight or lift your feet off the ground which results in stronger abdominal engagement.
  1. The Dead Lift

Holding two weights in your hands, stand with your feet hip-width apart, knees slightly bent. Position the weights in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you hinge at the waist and lower the dumbbells toward the floor. Squeeze your glutes to return to standing. That's one rep. Do 15 reps.

Back to blog