44 Min Full Body Strength Workout with Modifications скачать в хорошем качестве

44 Min Full Body Strength Workout with Modifications

My name is Julia Tang and I’m a Doctor of Physical Therapy (DPT) and Certified Strength and Conditioning Specialist (CSCS). I love working with athletes and active individuals of all ages, helping them improve their daily functional activities as well as sports performance. It is advised that you consult with an appropriate medical professional prior to starting any new workout or fitness routine. Strength training is so important for people of all ages, all fitness levels, and all shapes and sizes! The more research I read, the more evidence points towards strength training to improve the health of both your body and your mind. In this workout, I aim to provide full body strength training with some modifications to make the workout more accessible to different fitness levels. ACSM guidelines recommend training all major muscle groups twice per week, so if you do a workout like this twice per week, ideally you're hitting that goal. Make sure to take at least one day in between strength training sessions to allow for muscle recovery, so don't do a workout like this two days in a row. If you're new to strength training, start slow, take breaks when you need it, but once you get used to this type of workout, you should be using a weight that becomes quite challenging for the last few reps of each exercise. Base the weight on what you have available and some of the recommendations below. Here's the workout! 44 Min Full Body Strength Workout Warmup: March in place with shoulder rolls, chest puffer to tree hugger, arm circles with butt kicker, reverse lunge and twist, deep squat to hip hinge, inchworm to pushup/cobra Workout: 35 sec on, 10 off 4x each superset Squats/sit to stand with bent over rows/unilateral rows -squats should be done with a heavy weight, rows with about half to two-thirds of what you can squat Deadlifts with pushups/knee or bench pushups -deadlifts should be done with a heavy weight, a little more than you can squat Split squats/reverse lunges with lat pullovers -split squats should be done with a medium to heavy weight -lat pullovers should be done with a light to medium weight Single leg RDLs/kickstand RDLs with overhead press/shoulder flexion and abduction -SL RDLs/kickstand RDLs should be done with a medium to heavy weight -overhead press should be done with a light to medium weight -shoulder flexion/abduction should be done with a light weight Core (20 sec each, 2 rounds): Dead bug/core marches, glute bridges, windshield wipers straight/bent knee, sidelying hip abduction L and R, supermans/prone I’s Cooldown: child’s pose, half kneeling hip flexor and cross arm shoulder stretch, kneeling hamstring stretch, chest opener, supine figure 4, full body stretch