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Get Your 60 Minutes In Strength Training Workout Wednesday

Posted Jun 15 2011 2:58pm

Well I don’t know about you, but I am sore from lifting today and my circuit only lasted 13 minutes! It was an effective workout and I can tell that I need to work to get my strength back!

Today’s Strength Training Exercises

  • Push press
  • Balance 1 leg bent over dumb bell row (1 set each leg)
  • Step up
  • Static lunge with elevated rear leg (1 set each leg)
  • Push up
  • Plank
  • Kettlebell woodchop
  • X ups
  • Triceps dip

After a quick warm up, I performed 1 set of each exercise to fatigue and then 30 minutes of easy cardio split between the elliptical and treadmill.

When I got home I refueled with a veggie-full red, white, and green lunch.

lunch of ezekiel sprouted grain tortillas, Trader Joe's cilantro lime hummus, tofu, green cabbage, romaine lettuce, sugar snap peas, and ketchup

In the lunch mix:

  • Ezekiel Sprouted Grain Tortillas
  • Trader Joe’s Cilantro Lime Hummus
  • Tofu
  • Shredded Green Cabbage
  • Romaine lettuce
  • Sugar Snap Peas
  • Ketchup
  • Trader Joe’s 21 Seasoning Salute

Anyone else think that I am in danger of turning green because of all of the chlorophyll that I am ingesting? Oh well, worse things could happen!

‘Get Your 60 Minutes In’ Strength Training Workout

Since I’ve challenged everyone to get 60 minutes of strength training each week , I thought I would share a set of workouts that you can use to reach that goal. I’m sorry that I don’t have new pics for this workout as my photographer is out of town. Silly man doesn’t realize he has a job to do here! Winking smile

Each circuit takes about 10 minutes to complete and you can mix and match these circuits in a variety of different ways. For example, you could do one circuit each day for 6 days. Or two rounds of each circuit on three different days. Or two days of once through all three circuits. The possibilities are endless!

golf swing core and abs exercise

‘Get Your 60 In’ Strength Training Workout Directions

  • Always warm up before performing this or any other strength training workout.
  • Chose one or more circuits and complete them once, twice or three times, as desired.
  • Perform all exercises to fatigue. Choose weights that fatigue your muscles after 8 to 12 repetitions.
  • Take a 1 minute rest/water break between rounds.
  • Feel free to modify the exercises as needed for your body.
  • If any move hurts, do not do it.
  • If you feel the need to take a break or stop, please do so. Your health and safety are most important.

Strength Training Workout Circuit #1

  • Squat
  • Dumbbell shoulder press
  • Wood chopper/golf swing
  • Straight leg deadlift
  • Reverse grip pull up
  • Plank
  • Lunge

Strength Training Workout Circuit #2

  • Plie/wide squat
  • Shoulder fly
  • Bicycle crunch
  • 1 Leg body weight deadlift
  • Bent over row
  • Side plank (both sides)
  • Reverse lunge

Strength Training Workout Circuit #3

  • 1 Leg body weight squat (1 set each leg)
  • Push up
  • Frog crunch
  • Superman, back extension, or good mornings
  • Wide grip pull up
  • Scissor leg lifts (lying on ground)
  • Static lunge with elevated rear leg (try exercise with body weight only first)

Enjoy!

Click here to print this workout

I would love to hear from you…

What is your favorite strength training exercise?

How is your progress toward the 60 minute challenge?

Don’t forget to check out my very first WIAW post and stop by Lisa’s blog to see my Q and A session!

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