Today’s Workout: Total Body Strength
Well HELLO Friday!
Hopefully you had the chance to read our intro on strength training yesterday; if not, I have you covered HERE.
Today’s workout will cover the total body and all you need are some dumbbells and something to step up onto.
Workout Breakdown
Make sure you perform a light warm up prior to your workout. I recommend walking or a bike ride, whatever you have access to and whatever floats your boat.
You can check out a movement based warm up HERE.
After you’re a bit warm, head into your core exercises to heat things up and make sure you’re stable throughout your lifting.
For today’s workout you will be performing straight sets.
What are straight sets?
So glad you asked.
As we go through our strength series, we will discuss exercise science, the science behind specific lifting techniques, and progressive overload and programming.
Straight sets are where each exercise is performed in the entirety of sets/reps before moving on to the next.
FOR EXAMPLE:
You will perform 3 sets of 12 reps of a dumbbell squat, rest 1-2 minutes, and then move on to the next exercise.
Weight Selection.
Your weight selection will depend on your current level of activity, level of strength, and what you have handy.
If available, you want to choose a lighter weight for your very first set of a given movement, and then up the weight to a more challenging one as you begin your next set. Try to find a weight that feels heavy to lift by rep 10-12.
Mind/Muscle Connection.
One final thing: you mind/muscle connection if crucial to strength gains. Don’t space out while you workout. Think about the muscle group you are working and contract those muscles during your reps.
Studies have shown that lifters who visualize their lift prior to actually completing the lift grow their strength exponentially.
So, set down your to do list, turn off distractions, and take this time to make some GAINS.
Ready to go? Download your FREE workout below:
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