Nobody is exempted from the frailty of the human body. Regardless of how old you are or how good you are at sports, you will have to rely on strength training to improve your physical aspects.

 

From flexibility to mobility and even lowering the risk of injuries during strenuous activity, you can achieve all of these if you do strength training. However, jumping straight into a full-blown strength workout regimen can lead to you only hurting yourself and finding difficulty performing the exercises. That’s why we’re here to help!

 

Learn the basics of strength training and get your buddy fully immersed in under 10 minutes of a full-body strength training workout!

 

The 9-Minutes Workout

 

Squeezing in a full-body workout in just 9 minutes seems like an impossible task, and we do urge you to go at your own pace. However, this is entirely possible! It’s not just a half-assed workout as well.

 

Full-body immersion within 9 workouts done in 3 different sets, get your shoes and workout clothes on, and get ready to feel your entire body burning!

 

First Set: Push-ups, Mountain Climbers, and Squats!

 

Don’t stop in-between exercises and do them for one minute each! Pacing yourself might be a good idea, and adjusting based on what you can do is essential. Work your body, but don’t overwork it!

 

Push ups

 

This is the best exercise to start with to get your chest and shoulders pumping. Everybody knows how to do a standard push up! Just make sure to squeeze your glutes as it may help with posture.

 

Want to challenge yourself? Try incline push ups instead!

 

Mountain Climbers

 

Mimicking the full-body motions that mountain climbers do during their escapades. This one is great for working your core, back, and arm muscles! Make sure to do it on a flat and particularly soft surface such as a yoga mat or a carpet.

 

Squats

 

We squat all day, whether it’s to pick something up or lift something up and even when sitting down! Don’t downplay this exercise, though, as it works wonders for your legs and your core! If squats are too easy for you, try out jump squats instead.

 

Second Set: Split Squats, Planks, and Single-Leg Hip Raise!

 

Take a one-minute break before doing this set to stabilize your breathing and help you pace yourself.

 

Planks

 

An exercise commonly seen on many routines, the plank does an incredible job at toning your abs and strengthening your arms, shoulders, and core. If this feels too straining, try resting your lower body on your knees instead of your feet.

 

Split Squats

 

The split squat is a variation of squats that focuses on a single leg’s hamstrings, quadriceps, and the glutes! Try doing it against a wall and resting your hand on the wall to balance if you’re having trouble.

 

Single-Leg Hip Raise

 

This exercise focuses on your glutes and your abs. Make sure to keep your most dominant and stable foot planted on the ground to raise your hips to the highest point that you possibly can.

 

Third Set: Single-Leg Toe Touches, Burpees, and Leg Raises!

 

Take another one-minute break and prepare yourself for the final set. Your body may be burning by now, but embrace the pain and push through it!

 

Single-Leg Toe Touch

 

If you want to work on your balance and tone up your lower body, this exercise is on you shouldn’t skip! Many people have trouble with their balance in this exercise, so try to find something to hold onto while you do it.

 

Burpees

 

Burpees are excruciating to do, but the entire exercise makes your whole bodywork. This is also great for building endurance and stamina. Make sure to pace yourself and not do burpees too fast, though, as you’ll be gasping for air.

 

Want to make this more difficult? Do burpee push ups instead!

 

Leg Raises

 

This last exercise focuses mainly on your core, and you don’t even have to leave the floor to do it! This exercise also helps with back pain. Make sure to plant your arms on your sides and not use them to support yourself as you do reps of leg raises. Make sure only to use your core!

 

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