There’s more about strength training than just getting bulked. Yes, it’s the type of training you got to do if you want to get bigger muscles. However, if you look past that, strength workouts have other benefits that you might be overlooking. For one, they help reduce abdominal fat. They’re good for your bones and heart since they help prevent and manage osteoporosis and improve cardiovascular health.
It’s time to take advantage of all these benefits; it’s time you try this full-body strength workout. It’s a 30-minute long session with 3 groups. Each group has 2 exercises that you’ll perform for 3 rounds before moving on to the next group. Rest 1-minute between each group. Every round has a specific number of reps: 40 on the first, 30 on the second, and you’ll finish the third round doing 20 reps.
1st group
Reverse lunge into front lunge
Kettlebell bent over row
2nd group
Curl to shoulder press
Barbell hip thrust
3rd group
Kettlebell squat to upright row with resistance band
Loaded push-up
When you’re ready, let’s do this!
WORKOUT SETUP
3 groups with 2 exercises each
3 rounds each group
40 reps in the 1st round, 30 in the 2nd, 20 in the 3rd
If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.
Alternative equipment
Dumbbells = water bottles filled with water and / or sand
Kettlebell & weight plate = bag with some weights, such as books, cans of food
Barbell = a broom handle with a gym bag with weights on it
Pick a kettlebell and place it on the floor between your feet. Run the band through the kettlebell handle and it under each foot. Your feet should be shoulder-width apart.
Grab the kettlebell by the handle and stand up straight. Keep your core engaged and shoulder blades squeezed together.
Lower yourself into a squat position.
As you extend your legs, pull the kettlebell’s handle up to your collarbone with elbows leading the movement.
Then, slowly lower the kettlebell back down into the starting position and repeat.