People who are consistent with their training are the ones who are the most successful. The key to weight training is doing it two to three days a week. Mix in 30 minutes of cardio a few times a week, and you’ll experience increased energy levels and wellbeing.
Click on the images below for step-by-step instructions.
This single-leg exercise is great for mobility and strength. Place one foot firmly on a bench, keeping other leg on the floor. With hands on hips, drive through the heel of front foot and stand straight onto the bench. Slowly lower the opposite leg to the floor. Do 10 reps, then switch legs.
This exercise is great for core and upper-body strength. Place hands slightly wider than shoulder-width apart, knees on the floor, and bottom pushed towards the ground. Slowly bend arms and lower body towards floor, then push back up. For a more difficult version, keep knees off floor. Aim for 12-15 reps.
This exercise works your bottom and thighs. Stand with feet shoulder-width apart and step forward with one leg while maintaining a straight posture. Step back with the same leg to starting position. Alternate 10 reps on each leg.
This movement incorporates strength, cardio, and power. Standing with feet shoulder-width apart, hold a medicine ball at chest level with hands on either side; slowly squat. Then power through legs while pushing up. When you approach standing position, throw the ball as high as you can. Wait for it to hit the floor before collecting it. Attempt 15-20 reps.
This move improves strength and cardio fitness. Stand upright, then squat down all the way to the floor (A). Drop hands to the ground and extend legs one by one (B) or jump them out together (C). Pull legs back into a squat and return to starting position. Increase the difficulty by doing a push-up at the bottom position and a jump when you stand up. Repeat move 10-15 times.
This move improves strength and cardio fitness. Stand upright, then squat down all the way to the floor (A). Drop hands to the ground and extend legs one by one (B) or jump them out together (C). Pull legs back into a squat and return to starting position. Increase the difficulty by doing a push-up at the bottom position and a jump when you stand up. Repeat move 10-15 times.
Hold the medicine ball below your knees facing one direction (A). Pivoting feet, quickly swing ball above head on the opposite side (B), then slowly return to starting position. Complete 10-15 reps on each side.
Hold the medicine ball below your knees facing one direction (A). Pivoting feet, quickly swing ball above head on the opposite side (B), then slowly return to starting position. Complete 10-15 reps on each side.
This move improves strength and cardio fitness. Stand upright, then squat down all the way to the floor (A). Drop hands to the ground and extend legs one by one (B) or jump them out together (C). Pull legs back into a squat and return to starting position. Increase the difficulty by doing a push-up at the bottom position and a jump when you stand up. Repeat move 10-15 times.
Jumping is a practical, full-body movement. Stand in front of a bench with feet shoulder-width apart. Bend knees slightly towards floor, then use the power in your legs to jump onto the bench. Slowly step back down; complete 10-15 reps.
This upper-body exercise shapes up your arms. Sitting on a bench, place both hands on the edge and have legs bent out in front of you. Slowly remove bottom off bench and lower body towards floor, then squeeze arms to push back up. Complete 12-15 repetitions.
