BEST STRENGTH TRAINING EXERCISES FOR WOMEN

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SINGLE ARM ROW

Do: 2 sets of 8-10 reps on left side with a 90-sec rest. Change sides
(a) Begin with your right hand and right knee on a bench, your left foot stepped out wide and a dumbbell in your left hand, hanging down.
(b) With your back in a neutral position, and left knee soft, drive left elbow up, lifting the dumbbell to your torso. Lower back to start.

DUMBBELL CHEST PRESS

Do: 3 sets of 13-15 reps

(a) Lie on your back on a bench holding dumbbells with arms straight up over your chest. Bend the elbows slowly, bringing the dumbbells in a straight line down to either side of your chest.
(b) Without pausing, drive your arms back up. Repeat.

SPLIT SQUAT

Do: 3 sets of 10-12 reps on each leg.
Start with your weaker leg

(a) With feet and hips facing forwards, start with one foot raised on a step and your other leg a stride behind you.
(b) Holding dumbbells, slowly lunge forwards, keeping the knee in line with the toe. Without stopping at the bottom, push back up to the start position. Now swap legs.

SEATED SHOULDER PRESS

Do: 3 sets of 13-15 reps.
If you only make it to 11, use a lighter weight. If you smash 15, use a heavier weight

(a) Sitting upright on a bench, start with dumbbells held straight above your head. Slowly bend your elbows and lower dumbbells until they are in line with your shoulders.
(b) Without stopping, drive straight back up to the start position.

HIP THRUST

Do: 3 sets of 15-20 reps.
Use a 20kg barbell and 5kg weights on each side
(a) Sit on the floor, back against a bench. Roll the barbell onto the front of your hips. With knees bent, shoulders on the bench, drive hips off the floor until your back is parallel.

(b) Slowly lower your hips downwards, then drive back up again. And repeat.

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