Strength training is essential for maintaining muscle mass, improving bone density, and boosting metabolism.
“It can be adjusted based on your current fitness level.
Remember, increasing the reps or sets may increase the total workout duration.
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However, increasing the resistance will increase the difficulty without changing the workout time frame.”
“Push through the mid-foot to return to the starting position.
Hold a weight close to your chest to make this exercise more difficult.”
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Aim for two sets of 15 reps with 30 seconds of rest between sets.
They also engage those core muscles, which are essential for overall strength and stability.
Masi tells us, “Start in a plank position with your hands slightly wider than shoulder-width apart.
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Lower your body until your chest touches the floor, then push yourself back up.
you could scale this exercise up or down by elevating your feet or hands.”
Do two sets of 10 reps with 30 seconds of rest between sets.
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Complete two sets of 10 reps per side and rest for 20 seconds between sets.
“Return to the starting position, and repeat with the other leg.
Add weight in each hand to make this exercise more difficult.”
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Perform two sets of 10 reps per leg.
Rest for 20 seconds between sets.
Mai says, “Sit on the edge of a sturdy chair or bench.
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Push back up.”
Aim for two sets of 10 reps with 20 seconds of rest between sets.
The high intensity of this move will boost your cardio, helping you torch more calories.
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“Start in a plank position.
Drive your knee toward your chest, and quickly switch legs, keeping your core tight.
Do two sets of 20 reps per leg, and rest for 20 seconds between sets.
