Introduction to Strength Training, Home Program

Total-body workouts performed 2-3 times a week can be far more effective than split-day, strength training 4 times a week. Save yourself time and energy with this total body workout. These six exercises can be performed at home with bands, hand weights, or body weight.

Six Exercises:

  1. Squat
  2. Bent-over low-row
  3. Shoulder press
  4. Lunge
  5. Cobra fly
  6. Push-up

Beginners:   try each exercise for 1-minute to muscle burn, do 1-2 sets of each exercise
Intermediate:   try 12-15 reps of each exercise with a weight that challenges your ability to complete 15-reps, do 2-3 sets of each exercise
Advanced:   try 8-10 reps of each exercise with a weight that challenges your ability to complete 10-reps, do 2-4 sets of each exercise

1. Squat

Air Squat Exercise, beginAir Squat Exercise, end

2. Bent-over low row

Bent-over low-row exercise, beginBent-over low-row exercise #2

3. Shoulder press

shoulder press exercise, endshoulder press exercise, end

4. Lunge

Lunge exercise, endLunge exercise, begin

5. Cobra fly

Cobra fly exercise, endCobra fly exercise, begin

6. Push-up

Push-up exercise, beginPush-up exercise, end

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