Gym workout #1

Strong for health is all about strength training and health benefits. As I mentioned before (here & here), you don’t need much time in your schedule. This workout literally took me 30 minutes plus few minutes for short warmup and stretch.

If you have a hectic weekly schedule, try to squeeze workout like this two to three times a week and witness the magic happening.


Gym workout #2


WORKOUT

Exercise order: Sumo deadlift -> Bench press -> Body row

Weight: 60 – 80% of max RM for deadlift and bench press, bodyweight for body rows

Reps & sets: As much in 30 min

Rules: Avoid failure on every set

DEADLIFT

Sumo deadlift
Sumo deadlift
  1. Bottom position – Push your chest forward and straighten your back
  2. Push your knees out during movement
  3. Head in neutral position to your body
  4. Top position –  lock your hips and squeeze your glutes.
  5. Top position – breath in,  breath out while descending

 

BENCH PRESS

Bench press
Bench press
  1. Arch your back and squeeze your glutes
  2. Push your heels into the floor
  3. Fill your lungs with air in top position
  4. Slowly lower the bar until it touches your lower chest
  5. Exhale while pushing the bar back in top position

 

BODY ROW

Body row
Body row
  1. Push your chest forward and slightly arch your back
  2. Pull with your shoulder blades first, then follow up with the arms
  3. Pull your shoulders back and down, away from ears
  4. Inhale in bottom position or while pulling
  5. Exhale on the way down

 

Be sure to properly warm up before workout and to stretch afterward.

Also, have lots of fun

 

Peace,

Your S4H