Friday, March 29, 2024
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total body strength workout


Today I have a fun full body workout focused on building muscle strength.

This is a good intermediate workout, so if you’ve built a solid base with bodyweight training, adding some extra resistance to the mix (like dumbbells or elastic bands) can help you start seeing more gains in muscle strength.

We use all kinds of equipment today, but all you really need are dumbbells and something to strengthen.

The way we move, look and feel is directly related to healthy muscle tissue. It’s easy to get overly focused on weight loss and fat loss, but actually building muscle can improve metabolic health and help you become a more efficient fat burner.

focus on come on and muscle strength training In addition to dieting to lose fat, it’s also a great way to increase energy and change your body composition (ratio of muscle to fat).

This workout is a bit longer than some of my other workouts you may have done but I have included dynamic stretches for a full body warm up, form techniques and modifications so we make sure we get the body ready for some heavier workouts lift.

This type of training uses “progressive overload” This is a fancy way of talking about how to gradually get stronger by adding reps or weight. I recommend doing this type of training as part of a complete program (such as lioness strength training program).

If you’ve gotten to a certain level in training and you’re looking for a different type of challenge, that might be something you enjoy, and I have plenty of opportunities for you in rock your life and in lioness project.

Join me now and let’s become stronger together!



through specially designed for
Build lean muscle and build a toned physique with me lioness strength training program!

It includes strength training, plyometric training (HIIT) workouts, specialized core training, yoga, and a complete 8-Week Guide to Healthy Eating (gluten and dairy free) to help fuel your workout.

total body strength workout

Click to expand and view all workout instructions

Equipment: Weighted objects (barbells and dumbbells), bench, chin set (high bar with optional support straps, or broomstick across 2 chairs)

Format: Perform each movement the prescribed number of times, repeating all rounds before moving on to the next.

Warm up/mobility:

slow hop

  • Begin standing on top of your mat with your core braced and chest straight.
  • Bend your knees, place your hands on the mat, and return your feet to a high plank position with your shoulders stacked over your wrists, core braced, back straight, and eyes neutral (don’t look up or down).
  • Bend your arms and lower yourself to the mat for a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in a straight line.
  • Keeping a supported core and a flat back, push yourself back to the starting position.
  • Bring your feet back to your hands and stand through your heels.
  • Repeat the assigned time.
  • MOD: Complete the push-up with your knees on the mat, or complete the entire sequence with your hands on a raised surface (bench/couches/chairs) instead of a mat.

dynamic stretching

Shoulder mobility

exercise

Single-leg staggered deadlifts (8-12 reps per side)

  • Start by standing with feet hip-width apart, right foot in front and left foot behind.
  • Holding a weight in each hand, your core is braced, your shoulders are down front and back (as if they were leaning against a wall), and
  • Keep about 80 percent of your weight on the front foot.
  • Keeping your square hips against the wall in front of you, push your hips back and hinge forward as far as you can while
  • Keeping your back flat, bend your right knee slightly and bring the weight closer to your calf.
  • Return to standing across your entire front foot, pressing your glutes forward and feeling your glutes work
  • Go through this elevator, being careful not to lean back at the top.
  • Repeat for your maximum rep range, then switch sides.

Military Press (8-12)

  • Brace your core from a standing or seated position, hold a weight in each hand, and bend your arms into a 90-degree goalpost position with shoulders back and down (as if they were leaning against a wall) and palms facing away from you .
  • Keeping your core braced, lift the weights directly overhead to keep your shoulders from shrugging toward your ears.
  • Lower the weight to the starting position under control.
  • Repeat for your maximum reps.

Dumbbell Steps (8-12 reps per side)

  • Start by standing in front of an elevated surface, supporting your core and holding a weight in each hand.
  • Place your right foot on an elevated surface, keeping your weight on your heel and chest straight, and push through your right foot to bring your right foot to a full standing position. Notice that your right knee is in line with your toes.
  • Controlling and keeping your weight on the heel of your right foot, slowly lower yourself down, first your left foot, then your right.
  • Switch sides and continue alternating sides for maximum rep range.
  • MOD: Remove weights and complete this exercise with bodyweight only.

Support your workouts by using ROCK AND RESTORE, my free form essential amino acid formula. This delicious juice punch formula contains 30 free forms of all 9 essential amino acids (including BCAAs) for rapid absorption and metabolic use so you can workout, build muscle, recover faster, boost your immune system and improve Cognitive function.


Pull-ups: AMRAP (as many reps as possible)

  • Start by holding the pull-up bar with your palms facing you, shoulder-width apart. If you can’t grab a barbell, stand on a sturdy, elevated surface, such as a bench or plyometric training box.
  • Come out of the box with your legs dangling and your arms outstretched, with your elbows slightly bent to maintain contact.
  • Squeeze your glutes and quads and engage your core, and rotate your shoulders outward to engage your lats and prevent shoulder shrugging.
  • Begin the pull-up by drawing the shoulder blades toward the spine and squeezing the upper back and lats until the collarbone reaches the pull-up bar. Keep your chin tucked in throughout the movement, as if holding an egg under your chin.
  • Pause for one second at the top of the movement.
  • Lower yourself to the starting position under control.
  • Repeat the maximum number of times.
  • MOD 1: Put a long elastic strap over your pullup bar. Place one foot on the strap to reduce the weight you need to lift.
  • Method 2: Alternatively, perform an inverted row with your feet on the mat and grasp the band with your palms facing up.
  • Position your body at an approximately 45-degree angle to the mat, keeping your body in a straight line.
  • Core braced, shoulders back and down, elbows kept next to ribcage (do not flare out to sides), squeeze between shoulder blades to bend arms and pull band to meet chest.
  • Return to the starting position under control.
  • To make this move more challenging, move your body parallel to the mat.

Reverse Fly (8-12)

  • Stand with your core braced, chest out, shoulders back and down (like leaning against a wall), and hold a weight in both hands.
  • The hips hinge forward, at a 45-degree angle to the body, and engage between the shoulders so they don’t bow forward. Let your dumbbells hang under your chest, keeping your head and neck in a neutral position.
  • Using the muscles between your shoulder blades, lift your arms out to the side of your shoulders and elbows instead of your wrists. A slight bend at the elbows is natural.
  • With control, return to the starting position and repeat for your maximum number of reps.

High Bodyweight Single-Leg Hip Thrust (10-20 reps per leg)

  • Sit on a cushion in front of a bench (or sofa/chair/footstool), propping up on your elbows and feet so that your back rests on the raised surface; the edge of the surface should be at the bottom of your shoulder blades. Place your feet on another raised surface.
  • Brace your core and extend your right leg off the elevated surface, parallel to your left thigh.
  • Lift your hips toward the ceiling through your left heel, squeezing your glutes, maintaining a supported core and working to keep your hips in a straight line. Your standing leg should be bent at about 90 degrees as you press up.
  • Lower your hips back to the mat with control and repeat. Perform maximum reps on one side before switching sides.
  • MOD 1: Do this with both feet on an elevated surface.
  • Way 2: Do this with one or both feet on a mat instead of an elevated surface.
  • Method 3: Increase the difficulty by placing a weight in the crease of the hip.

Well done rock star! How did you feel about this workout? Drop me a comment below and let me know what you think about it. I love hearing from you!


If you enjoyed today’s workout and want to incorporate it into your full body routine, Check out Lioness, my ultimate women’s strength training program!

Through this program, you will:

  • strengthen: Build lean muscle by using a special sequence of exercises with progressive overload to define sculpted legs, lifted booty, strong back and arms, and flat abs.
  • shape: Watch body fat drop as you supplement with the right nutrients and do the right workouts to create optimal body composition changes in your system.
  • Shred: Enjoy versatile workouts at home or in the gym, with both full follow-through video guides and short video tutorials so you can easily move around in your own time frame.

In addition, the program has the option to use different types of equipment and Modifications for beginners, intermediate and advanced fitness levels.

Check out the Lioness program today and get ready to look your healthiest physique!

Zelda was impressed with the results of the program!


“At 54, for the first time in my life, I was praised for my posture and told multiple times that I looked ragged 🙂 I was able to rebuild the muscles I lost during menopause.
When I joined Rock Your Life, I looked at the Lioness program and thought it was out of reach at my stage of life. After 10 months, I have had amazing results. “

starting today!

post total body strength workout first appeared in betty rocker.



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