قالب وردپرس درنا توس
Home / Fitness and Health / A 10-week weight training program that helps you build muscle fast

A 10-week weight training program that helps you build muscle fast



Men's Health and Women's Health work together to create a challenge for strength training for TODAY Anchor Hoda, Al, Savannah, Jenna, Dylan and Craig – and you ! Try the #GetFitToday challenge by following the training plan below.


Time: 10-Week Program

Suitable for: Body

Instructions: Instructions: You will perform two tasks. Weekly 30-minute training and weekly one Attend fitness class. Take at least a day off between workouts for your body to recover.

In these first two weeks you build up basic strength. The mobility movements may feel strange, but do not be surprised in the second week if you look forward to it. The force movements can feel light ̵

1; the key snaps into your form.

DAY 1

MOBILITY:

Week 1: Complete each movement for 40 seconds, then rest for 20 seconds before proceeding to the next exercise.

Week 2: Make each movement for 50 seconds and rest for 10 seconds before proceeding to the next exercise.

CHILDREN'S TROUSERS CHANGING T-SPINE STRETCH

Sit upright on your hands and knees, knees wide and big toes touching. Then exhale, lean forward, pull your upper body between your thighs and stretch your arms forward, palms down. Push your butt back while moving your arms as far forward as possible. This is your starting position. Push your butt further back while lifting your right arm off the floor. Thread it under your left armpit and stretch it as far to the left as possible. Stop the stretch and feel the stretch, then push the butt back further and keep your left hand on the ground. Grasp the ceiling with your right hand. Pause, then bring your right hand back to the starting position. Repeat on the other side. That's a repeat.

SUPERMAN HOLD

  Y-Superman

Men's Health

Put your stomach on, arms and legs stretched out. Push your butt and lift your legs from your thighs through your feet to the floor. In doing so, also press the upper back muscles and lift your arms off the floor. Your chest can easily detach from the floor. Hold for 3 seconds and then lower to the ground. That's a repeat.

PLANK WALKOUT

Get up, bend over at the waist and work to keep your knees as straight as possible (it's fine if they bend over) and place your hands on them feet. Hold your core and move your hands forward until you are in the push-up position. If you are in a good push-up position, pause for 1 second, then move your hands back to your feet and try to keep your knees as straight as possible. That's a repeat.

STRENGTH:

Repeat the repeats for each set for 30 seconds. Rest for 60 seconds after each set. Pause between exercises 60 seconds. Try to do as many reps as possible in each sentence, but first focus on the form.

RESISTANCE BAND KNEELING ROW

Grab a medium-weight resistance band and place it around a post so that it is at shoulder level. Kneel over the band, thighs perpendicular to the floor and hold the end of the band with both hands. Move so far away from the belt that there is tension at both ends. Squeeze your shoulder blades together, bend your elbows and shoulders, and pull the band toward your chest. Pause when you touch the underside of your chest with your thumbs and squeeze your shoulder blades together. That's a repeat. Make 3 sets.

ALTERNATING DUMBBELL FLOOR PRESS

Lie on the floor, feet flat on the floor and knees bent. Hold mid-weight dumbbells straight above the shoulders with straight arms. This is the starting position. Squeeze your shoulder blades together, bend your elbows and shoulders and lower the dumbbells until your upper arms are on the floor. Pause, then push back to the beginning. That's a repeat. Make 3 sets.

DUMBBELL INCLINE BENCH ROW

Lie on the belly and chest on a tilt bench that is at a 40-degree angle and hold the dumbbells in both hands. The arms are hanging naturally. Squeeze the shoulder blades together and pull the dumbbells toward the lower chest to keep the elbows as high as possible. Lower the dumbbells in a controlled manner. That's a repeat. Make 3 sets.

KETTLEBELL SWING

  Kettlebell Swing

Men's Health

Place a kettlebell in front of you on the floor and spread your feet slightly wider than shoulder width. Push your hips backwards, bend your knees slightly and grab the handle of the kettlebell with both hands. Start your swing with a "hiking pass" to optimally load the thigh muscles. This ensures that the handle of the bell is higher than your knees. Then snap your hips forward explosively, squeezing your glutes together and lifting your chest; When you do this, the kettlebell swings forward. When it falls down again, bring it back between your legs and do another sweep in a flowing motion. Make 3 sets.

FRONT RACK ALTERNATING REVERSE LUNGE

Stand with medium weight dumbbells on shoulders and keep elbows forward. Hold your core and chest up, jump your right knee back, step back and lower your knee until it touches the floor or until your left thigh is parallel to the floor. Pause, then drive back and repeat the process on the other leg. Change legs until the time runs out. Make 3 sets.

CORE

PLANK SHOULDER TAPS

Position in push-up position with your hands directly under your shoulders and firm core.

Hold the right arm and core, lift the left hand off the ground and touch the right shoulder. Return to the pushup position and repeat the movement on the other side. Every time you tap, focus on keeping your hips at a right angle to the floor. Make 4 sets. Work for 40 seconds and rest in each set for Week 1 for 20 seconds each. During week 2 you have to work for 50 seconds, the rest for 10 seconds.


DAY 2

MOBILITY:

Week 1: Make each movement for 40 seconds and rest for 20 seconds before proceeding to the next exercise.

Week 2: Perform each movement for 50 seconds, then rest at 10.

CHILDREN'S TROUSERS CHANGING T-SPINE STRETCH

Sit straight on your hands and knees, knees wide and big toes touching. Then exhale, lean forward, pull your upper body between your thighs and stretch your arms forward, palms down. Push your butt back while moving your arms as far forward as possible. This is your starting position. Push your butt further back while lifting your right arm off the floor. Thread it under your left armpit and stretch it as far to the left as possible. Stop the stretch and feel the stretch, then push the butt back further and keep your left hand on the ground. Grasp the ceiling with your right hand. Pause, then bring your right hand back to the starting position. Repeat on the other side. That's a repeat.

SUPERMAN HOLD

Put on your stomach, arms and legs stretched. Push your butt and lift your entire legs from your thighs through your feet to the floor. In doing so, also press the upper back muscles and lift your arms off the floor. Your chest can easily detach from the floor. Hold for 3 seconds and then lower to the ground. That's a repeat.

PLANK WALKOUT

Get up, bend over at the waist and work to keep your knees as straight as possible (it's fine if they bend over) and place your hands on them feet. Walk forward with your hands until you are in the push-up position. If you are in a good push-up position, pause for 1 second, then move your hands back to your feet and try to keep your knees as straight as possible. That's a repeat.

STRENGTH:

Repeat during each set for 30 seconds. Rest for 60 seconds after each set. Pause between exercises 60 seconds. Try to do as many reps as possible in each sentence, but first focus on the form.

KETTLEBELL SWING

Place a kettlebell on the floor in front of you and spread your feet slightly wider than shoulder width. Push your hips backwards, bend your knees slightly and grab the handle of the kettlebell with both hands. Start your swing with a "hiking pass" to optimally load the thigh muscles. This ensures that the handle of the bell is higher than your knees. Then snap your hips forward explosively, squeezing your glutes together and lifting your chest; When you do this, the kettlebell swings forward. When it falls down again, bring it back between your legs and do another sweep in a flowing motion. Make 3 sets.

FRONT RACK ALTERNATING REVERSE LUNGE

Stand with medium weight dumbbells on shoulders and keep elbows forward. Hold your core and chest up, jump your right knee back, step back and lower your knee until it touches the floor or until your left thigh is parallel to the floor. Pause, then drive back and repeat the process on the other leg. Change legs until the time runs out. Make 3 sets.

BODY WEIGHT SINGLE-LEG HILL PRESSURE

Sit with both legs about hip-width on the floor, feet flat on the floor. Your shoulder blades should be directed against a bench and the arms should be wide for stabilization. Lift your right foot off the ground, lift it as high as possible and bend your knee. This is the beginning. Now support your core and press your left torso to push your entire upper body off the ground by moving your upper body and left thigh parallel to the ground. Stop here, then return to the beginning. This is 1 repetition; make 2 sets per leg.

RESISTANCE BAND KNEELING ROW

Grab a medium-weight resistance band and place it around a post so that it is at shoulder level. Kneel over the band, thighs perpendicular to the floor and hold the end of the band with both hands. Move so far away from the belt that there is tension at both ends. Squeeze your shoulder blades together, bend your elbows and shoulders, and pull the band toward your chest. Pause when you touch the underside of your chest with your thumbs and squeeze your shoulder blades together. That's a repeat. Make 3 sets.

CLOSE-GRIP PUSHUP

  image

Men's Health

Get into the pushup position, your hands should be a little shoulder-width Keep your elbows close to your body and lower yours Upper body until your chest almost touches the ground. Pause, then press up. This is 1 repetition. Make 3 sets. Fight with these knees on the ground.

CORE

PLANK SHOULDER TAPS

Point your hands directly under your shoulders and with your core firmly in the pushup position.

Hold the right arm and core and lift the left hand off the ground and touch the right shoulder, return to the push position, repeat the movement on the other side, focusing on that Her hips stay at right angles to the ground. E ach tap. Make 4 sets. Work for 40 seconds and rest in each set for Week 1 for 20 seconds each. During week 2 you have to work for 50 seconds, the rest for 10 seconds.

Your body should now be in a groove, and you will feel more relaxed, especially in the upper back. If you tried a plank now, you would be a lot easier with it. Time to intensify things a bit!

DAY 1

MOBILITY

Week 3: Perform each movement for 40 seconds, then rest for 20 seconds before proceeding to the next exercise Continue.

Week 4: Make each movement for 50 seconds and rest for 10 seconds before proceeding to the next exercise.

PLANK TO CHANGE SPIDERMAN LUNGE, 1 MINUTE

Begin in a push-up position with your hands just below your shoulders, your feet slightly wider than your hips. Now lift your right foot off the ground and place it just outside your right hand. Bend your right knee and try to keep your left leg straight. Feel the stretch along your hips, then return to the plank position and repeat the exercise on the other side. This is 1 repeat

SUPERMAN HOLD, 1 MINUTE

Put your stomach, arms and legs outstretched. Push your butt and lift your entire legs from your thighs through your feet to the floor. In doing so, also press the upper back muscles and lift your arms off the floor. Your chest can easily detach from the floor. Hold for 3 seconds and then lower to the ground. That's a repeat.

PLANK TO DOWNWARD DOG, 1 MINUTE

Start in a push-up position, hands directly under the shoulders, feet slightly wider than shoulder width. Raise your hips and bend at the waist. (If necessary, move your feet forward.) While holding your legs straight, straighten your thigh muscles and try to form a straight line with your arms and torso. Return to the push-up position. That's a repeat.

STRENGTH

Repeat the repeats for each set for 30 seconds. Rest for 60 seconds after each set. Pause between exercises 60 seconds. Try to do as many reps as possible in each sentence, but first focus on the form.

GORILLA KETTLEBELL ROW

Take a pair of Kettlebells and set them up with your feet right in front of the two bells. Hinge on the hips so you can grasp the handles of both bells. This should put you in a position that resembles a deadlift position, and your hips should be lower than your shoulders. Tighten your buttock muscles slightly and tense your core. To keep your back flat and your hips slightly twisted, lift the right kettlebell and row toward your lower chest while still holding the left kettlebell. Return the right kettlebell to the floor and repeat the process on the left side. That's a repeat. Make 3 sets.

GLUTE BRIDGE FLOOR PRESS

Lie on the floor and hold moderately heavy dumbbells, upper arms on the floor, elbows bent 90 degrees. Tighten your glutes and push your hips up. Push the dumbbells upwards. Pause, then lower it back to the beginning. This is 1 repetition; make 3 sets.

BIG KNEE BICEPS CURL

Kneel on the shins, thighs perpendicular to the floor. Hold moderately heavy dumbbells on the sides, palms facing each other. Move the right dumbbell towards the chest while turning your palm. Press together and then return to the beginning. That's a repeat. Alternate repeats on both sides in each sentence. Make 3 sets.

LATERAL STEP KETTLEBELL SWING

Get in position for a kettlebell swing. If you lose weight this time, take a small step to the right with your right leg. Move your left leg as well. Once your left leg lands, push your hips forward to initiate the kettlebell swing. Repeat the pattern and take a step with your left leg this time. Alternative repetitions on both sides. Make 3 sets.

GOBLET SQUAT WITH HALFWAY PAUSE

Hold a medium-weight kettlebell or dumbbell on the chest, stay firm, feet about shoulder-width apart. Hold your core and chest up, lower yourself and go as low as it is comfortable. Stand up again, but take a break when your thighs are parallel to the floor. Hold for a second, then stand high and squeeze your buttocks muscles together. This is 1 repetition; make 3 sets.

CORE

PLANK REACH

Start in plank position. Shoulders just above elbows, forearms and hands on the floor, core and buttock muscles tightly compressed. Now lift your right arm off the floor and stretch your hand forward. Pause for 1 second and return to plank position. Repeat on the other side. Work to keep your hips as square as possible. Alternate repeats on each side for 4 sets. Work for 40 seconds, then pause in week 3 in each set. Work week 50 for 50 seconds, then rest for 10 seconds.


DAY 2

MOBILITY:

Week 3: Perform each movement for 40 seconds, then rest for 20 seconds before proceeding to the next exercise .

Week 4: Make each movement for 50 seconds and rest for 10 seconds before proceeding to the next exercise.

PLANK TO CHANGE SPIDERMAN LUNGE, 1 MINUTE

Begin in a push-up position with your hands just below your shoulders, your feet slightly wider than your hips. Now lift your right foot off the ground and place it just outside your right hand. Bend your right knee and try to keep your left leg straight. Feel the stretch along your hips, then return to the plank position and repeat the exercise on the other side. This is 1 repeat

SUPERMAN HOLD, 1 MINUTE

Put your stomach, arms and legs outstretched. Push your butt and lift your entire legs from your thighs through your feet to the floor. In doing so, also press the upper back muscles and lift your arms off the floor. Your chest can easily detach from the floor. Hold for 3 seconds and then lower to the ground. That's a repeat.

PLANK TO DOWNWARD DOG, 1 MINUTE

Start in a push-up position, hands directly under the shoulders, feet slightly wider than shoulder width. Raise your hips and bend at the waist. (If necessary, move your feet forward.) While holding your legs straight, straighten your thigh muscles and try to form a straight line with your arms and torso. Return to the push-up position. That's a repeat.

STRENGTH

Repeat the repeats for each set for 30 seconds. Rest for 60 seconds after each set. Pause between exercises 60 seconds. Try to do as many reps as possible in each sentence, but first focus on the form.

LATERAL STEP KETTLEBELL SWING

Get in position for a kettlebell swing. If you lose weight this time, take a small step to the right with your right leg. Move your left leg as well. Once your left leg lands, push your hips forward to initiate the kettlebell swing. Repeat the pattern and take a step with your left leg this time. Alternative repetitions on both sides. Make 3 sets.

GOBLET SQUAT WITH HALFWAY PAUSE

Hold a medium-weight kettlebell or dumbbell on the chest, stay firm, feet about shoulder-width apart. Hold your core and chest up, lower yourself and go as low as it is comfortable. Stand up again, but take a break when your thighs are parallel to the floor. Hold for a second, then stand high and squeeze your buttocks muscles together. This is 1 repetition; make 3 sets.

BODYWEIGHT BULGARIAN SPLIT SQUAT

Place your right foot on a bench or box that is about knee high, and bend the knee slightly. Her left leg should be almost straight. Bend your left knee and lean back. Her right knee will bend more and almost touch the ground. Hold down when your left thigh is parallel to the floor and sit up again. This is 1 repetition; make 2 sets per leg.

GORILLA KETTLEBELL ROW

Take a pair of Kettlebells and sit with your feet right in front of the two bells. Hinge on the hips so you can grasp the handles of both bells. This should put you in a position that resembles a deadlift position, and your hips should be lower than your shoulders. Tighten your buttock muscles slightly and tense your core. To keep your back flat and your hips slightly twisted, lift the right kettlebell and row toward your lower chest while still holding the left kettlebell. Return the right kettlebell to the floor and repeat the process on the left side. That's a repeat. Make 3 sets.

GLUTE BRIDGE FLOOR PRESS

Lie on the floor and hold moderately heavy dumbbells, upper arms on the floor, elbows bent 90 degrees. Tighten your glutes and push your hips up. Push the dumbbells upwards. Pause, then lower it back to the beginning. This is 1 repetition; make 3 sets.

CORE

PLANK REACH

Start in plank position. Shoulders just above elbows, forearms and hands on the floor, core and buttock muscles tightly compressed. Now lift your right arm off the floor and stretch your hand forward. Pause for 1 second and return to plank position. Repeat on the other side. Work to keep your hips as square as possible. Alternate repeats on each side for 4 sets. Work for 40 seconds and rest in week 3 for each set of 20. Work week 50 for 50 seconds, then rest for 10 seconds.

You are halfway! You've built stability in your mid back, and you've challenged your legs in the past two weeks while you continue to build the floor power. And thanks to these Spiderman lunges, your hips should feel loose. We will be introducing some overhead work this week and pushing your plank game forward.

DAY 1

MOBILITY

Week 5: Do any movement for 40 seconds, then rest for 20 seconds before proceeding to the next exercise.

Week 6: Make each movement for 50 seconds, then rest for 10 before proceeding to the next exercise.

LUNGE TO T-SPINE STRETCH, 1 MINUTE

Start in the push-up position with your hands right under your shoulders. Keep your left leg straight and bring your right foot forward so that it is just outside your right hand. Pause, then lift your right hand off the ground and lift it up to the ceiling, as high as possible. Reverse the motions and repeat the process on the other side. This is 1 repetition.

SUPERMAN HOLD, 1 MINUTE

Put on your stomach, arms and legs stretched. Push your butt and lift your entire legs from your thighs through your feet to the floor. In doing so, also press the upper back muscles and lift your arms off the floor. Your chest can easily detach from the floor. Hold for 3 seconds and then lower to the ground. That's a repeat.

PLANK WINS THE NEEDLE TO THE SIDE PLANT, 1 MINUTE

  Lateral Lateral Side Plank

Men's Health

Start in a push-up position, hands directly under the shoulders. Lift your right hand off the ground, then grab it under your upper body to the left; reach as far as possible. Return your right hand under your torso and then stretch your right arm to the ceiling. Turn your torso. Repeat on the other side. Repeat the repetitions on both sides until the time runs out.

STRENGTH:

Repeat the repeats for each set for 30 seconds. Rest for 60 seconds after each set. Pause between exercises 60 seconds. Try to do as many reps as possible in each sentence, but first focus on the form.

BENT-OVER-ALTERNATIVE HUMMEL BARS

Hold light to medium weight dumbbells on your sides, then hold your core and joint at your hips until a torso is reached 45 -Grad-angle to the ground. Of course, let your arms hang with the weights. Squeeze your shoulder blades together and continue to support your core. This is the beginning. Keeping your shoulder blades pressed, row your right dumbbell up, raise your elbow, and pull the dumbbell to your chest. Pause, then return to the beginning. Repeat on the other side. Alternate repeats on both sides until the time runs out. Make 3 sets.

ALTERNATING DUMBBELL BENCH PRESS

Lay your back on a bench, squeezing the buttocks and placing your feet flat on the floor. Hold medium weight dumbbells directly above the shoulders. Squeeze your shoulder blades together. Keep your left arm straight and lower the right dumbbell to the chest. Pause, if it is only an inch from your chest, and then drive it up again. Repeat on the other side. Alternate repeats on both sides until the time runs out. Make 3 sets.

UNDER-HAND GRIP LAT PULLDOWN

Sit in a Lat pull-down station and hold the bar over you with a shoulder-strapping underhand grip. Hold your core and squeeze your shoulder blades together. Pull the bar against your chest, pause for a moment, and then bring it slowly back to its starting position. That's a repeat. Make 3 sets.

ALTERNATING PENDULUM LUNGE

Imagine your mid-sized dumbbells. Keep your rib cage upright and hold the core firmly. Perform an inverted lunge with your right leg, step back with your right leg, bend your knee, and lower your upper body until your left thigh is parallel to the floor. Move from your right leg to stand again, then step forward with your right leg, bend both knees, and lower your torso until your right thigh is parallel to the floor. Press back to stand and repeat on the other side. Alternate repeats on both sides until the time runs out. Make 3 sets.

ALTERNATIVE LATERAL SQUAT

Spread your feet about twice shoulder width apart and hold light to medium weight dumbbells in your hand. Shift your weight to one leg and push your hips back while lowering the trunk as much as possible. Keep your other leg straight and your foot flat on the floor. Press back to stand and repeat on the other side. Alternate repeats on both sides until the time runs out. Make 3 sets.

CORE

PUSHUP TO PLANK SHOULDER-HOLD

Start in push-up position, hands directly under the shoulders. Tighten your torso and glutes and perform a deckchair that lowers your torso to an inch above the floor. Drücken Sie zum Anfang zurück, und entfernen Sie dabei Ihren rechten Arm vom Boden, und berühren Sie die rechte Hand mit der linken Schulter. Halten Sie in dieser Position eine Sekunde Pause, um Ihren Kern zu straffen und versuchen, Ihre Hüften auf einer Ebene zu halten, und kehren Sie dann in die Startposition zurück. Wiederholen Sie den Vorgang auf der anderen Seite. Dieser Schritt fordert Sie heraus, aber Sie bauen die Kernstabilität weiter aus. Abwechselnde Wiederholungen auf jeder Seite für 4 Sätze. Während Woche 5 die Bewegung für jeden Satz 40 Sekunden lang ausführen, dann 20 Sekunden ruhen lassen. Während Woche 6 50 Sekunden lang arbeiten, dann 10 Sekunden ruhen lassen.


TAG 2

MOBILITÄT

Woche 1: Mach jeden Bewegen Sie sich 40 Sekunden lang und ruhen Sie sich dann 20 Sekunden aus, bevor Sie mit der nächsten Übung fortfahren.

Woche 2: Machen Sie jede Bewegung 50 Sekunden lang und ruhen Sie sich 10 Sekunden aus, bevor Sie mit der nächsten Übung fortfahren.

LUNGE TO T-SPINE STRETCH, 1 MINUTE

Start in Liegestützposition, Hände direkt unter den Schultern. Halten Sie Ihr linkes Bein gerade und bringen Sie Ihren rechten Fuß nach vorne, so dass er sich gerade außerhalb Ihrer rechten Hand befindet. Pause, dann heben Sie Ihre rechte Hand vom Boden ab und heben Sie sie zur Decke hoch, so hoch wie möglich. Kehren Sie die Bewegungen um und wiederholen Sie den Vorgang auf der anderen Seite. Das ist 1 Wiederholung.

SUPERMAN HOLD, 1 MINUTE

Legen Sie Ihren Bauch auf, Arme und Beine gestreckt. Drücken Sie Ihren Hintern und heben Sie Ihre gesamten Beine von den Oberschenkeln durch die Füße bis zum Boden. Drücken Sie dabei auch die oberen Rückenmuskeln und heben Sie die Arme vom Boden ab. Ihre Brust kann sich dabei leicht vom Boden lösen. 3 Sekunden lang halten und dann auf den Boden absenken. That's a repeat.

PLANK GEWINNEN DIE NADEL ZUR SEITENPLANK, 1 MINUTE

Starten Sie in Pushup-Position, die Hände direkt unter den Schultern. Hebe deine rechte Hand vom Boden, dann greife sie unter deinem Oberkörper nach links; so weit wie möglich erreichen. Bringen Sie Ihre rechte Hand unter Ihrem Torso zurück, und strecken Sie dann Ihren rechten Arm zur Decke. Drehen Sie dabei Ihren Torso. Wiederholen Sie auf der anderen Seite. Wiederholen Sie die Wiederholungen auf beiden Seiten, bis die Zeit abgelaufen ist.

STRENGTH

Wiederholen Sie die Wiederholungen für jeden Satz 30 Sekunden. Ruhen Sie sich 60 Sekunden nach jedem Satz aus. Pause zwischen den Übungen 60 Sekunden. Versuchen Sie, so viele Wiederholungen wie möglich in jedem Satz auszuführen, konzentrieren Sie sich jedoch zuerst auf das Formular.

ALTERNATING PENDULUM LUNGE

Stellen Sie sich mittig auf Ihre Hanteln. Halten Sie Ihren Brustkorb aufrecht und halten Sie den Kern fest. Führen Sie mit Ihrem rechten Bein einen umgekehrten Ausfallschritt durch, treten Sie mit Ihrem rechten Bein zurück, beugen Sie das Knie und senken Sie den Oberkörper, bis sich Ihr linker Oberschenkel parallel zum Boden befindet. Fahren Sie von Ihrem rechten Bein, um wieder zu stehen, treten Sie dann mit Ihrem rechten Bein nach vorne, beugen Sie beide Knie und senken Sie den Rumpf, bis der rechte Oberschenkel parallel zum Boden liegt. Zum Stehen zurückdrücken und auf der anderen Seite wiederholen. Abwechselnde Wiederholungen auf beiden Seiten bis die Zeit abgelaufen ist. Machen Sie 3 Sätze.

ALTERNATIVE LATERAL SQUAT

Stellen Sie sich mit Ihren Füßen etwa zweimal schulterbreit auseinander und halten Sie leichte bis mittelschwere Hanteln in der Hand. Verlagern Sie Ihr Gewicht auf ein Bein und drücken Sie die Hüften nach hinten, während Sie den Rumpf so weit wie möglich absenken. Halten Sie Ihr anderes Bein gerade und Ihren Fuß flach auf dem Boden. Zum Stehen zurückdrücken und auf der anderen Seite wiederholen. Abwechselnde Wiederholungen auf beiden Seiten bis die Zeit abgelaufen ist. Machen Sie 3 Sätze.

BODYWEIGHT BULGARIAN SPLIT SQUAT

Platzieren Sie Ihren rechten Fuß auf einer Bank oder Schachtel, die etwa in Kniehöhe ist, und beugen Sie das Knie leicht. Ihr linkes Bein sollte fast gerade sein. Beugen Sie Ihr linkes Knie und lehnen Sie sich zurück. Ihr rechtes Knie wird sich mehr beugen und dabei fast den Boden berühren. Halten Sie gedrückt, wenn sich Ihr linker Oberschenkel parallel zum Boden befindet, und stellen Sie sich wieder auf. Das ist 1 Wiederholung; mache 2 Sätze pro Bein.

BENT-OVER-ALTERNATIVE HUMMELRINGE

Halten Sie leichte bis mittelschwere Hanteln an Ihren Seiten fest und stützen Sie dann den Kern und das Scharnier an den Hüften ab, bis der Rumpf in einem Winkel von etwa 45 Grad zum Boden steht. Lass deine Arme natürlich mit den Gewichten hängen. Drücken Sie Ihre Schulterblätter zusammen und stützen Sie Ihren Kern weiter ab. This is the beginning. Halten Sie Ihre Schulterblätter gedrückt, rudern Sie die rechte Hantel nach oben, treiben Sie den Ellbogen hoch und ziehen Sie die Hantel an Ihren Brustkorb. Pause, dann zum Anfang zurückkehren. Wiederholen Sie auf der anderen Seite. Abwechselnde Wiederholungen auf beiden Seiten bis die Zeit abgelaufen ist. Machen Sie 3 Sätze.

ALTERNATING DUMBBELL BENCH PRESS

Legen Sie sich mit dem Rücken auf eine Bank, die Gesäßpartien zusammengedrückt und die Füße flach auf den Boden gestellt. Halten Sie mittelschwere Hanteln direkt über den Schultern. Drücken Sie Ihre Schulterblätter zusammen. Halten Sie Ihren linken Arm gerade und senken Sie die rechte Hantel zur Brust. Pause, wenn es nur einen Zentimeter von Ihrer Brust entfernt ist, und fahren Sie es dann wieder hoch. Wiederholen Sie auf der anderen Seite. Abwechselnde Wiederholungen auf beiden Seiten bis die Zeit abgelaufen ist. Machen Sie 3 Sätze.

CORE

PUSHUP TO PLANK SHOULDER-HOLD

Starten Sie in Pushup-Position mit den Händen direkt unter den Schultern. Ziehen Sie Ihren Rumpf und Ihre Gesäßmuskeln an und führen Sie einen Liegestuhl aus, der Ihren Torso auf einen Zentimeter über dem Boden absenkt. Drücken Sie zum Anfang zurück, und entfernen Sie dabei Ihren rechten Arm vom Boden, und berühren Sie die rechte Hand mit der linken Schulter. Halten Sie in dieser Position eine Sekunde Pause, um Ihren Kern zu straffen und versuchen, Ihre Hüften auf einer Ebene zu halten, und kehren Sie dann in die Startposition zurück. Wiederholen Sie den Vorgang auf der anderen Seite. Dieser Schritt fordert Sie heraus, aber Sie bauen die Kernstabilität weiter aus. Abwechselnde Wiederholungen auf jeder Seite für 3 Sätze. Während der fünften Woche die Bewegung für jeden Satz 40 Sekunden lang ausführen, dann 20 Sekunden lang ruhen lassen. Während der sechsten Woche 50 Sekunden lang arbeiten, dann 10 Sekunden lang ruhen lassen.

Sie sind fast am Ziel, und an diesem Punkt Sie haben eine bedeutende Kernstabilität entwickelt (wir haben Sie letzte Woche wirklich herausgefordert) und Sie haben Ihre Rückenmuskulatur stark gestärkt. Machen Sie sich bereit, auf diese Gewinne im abschließenden Countdown aufzubauen.

TAG 1

MOBILITY

Woche 7: Machen Sie jede Bewegung 40 Sekunden lang und ruhen Sie sich dann 20 Sekunden aus, bevor Sie mit der nächsten Übung fortfahren.

Week 8: Do each move for 50 seconds, then rest 10.

ALTERNATING 90-90 STRETCH AND REACH

Sit on the ground, with your right leg directly in front of you, bent 90 degrees at the knee, knee flat on the ground. Your left leg should be behind you, also bent 90 degrees at the knee, knee flat on the ground Your thighs should also form a 90-degree angle with each other. Now place your hands on the floor on each side of your right leg; slowly lower your chest toward your knee. Go only as low as you can while keeping your shoulders square. Pause and feel the stretch. Return to the start position, then swivel your hips so your left leg is now directly in front of you and repeat the process.

HALF-PIGEON WITH THORACIC SPINE STRETCH

Start in downward dog position (hips high, bending at the waist, trying to keep your arms and torso in the same line), then lift your right leg off the ground and shift your right knee so it’s beside your right wrist. Your right shin should face forward. Keeping your left leg straight, slowly lower your hips toward the floor as far as you can; this flexibility will be different for every person and different on both sides of your body. This is the start position. Now lower your chest toward the ground as far as is comfortable. Lift your right arm off the ground and thread it past your left armpit, then reach it toward the ceiling. Repeatedly thread it past your left armpit and reach it toward the ceiling until time’s up, then repeat the process on the other side.

STRENGTH:

During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first.

DUMBBELL INCLINE BENCH ECCENTRIC-FOCUSED ALTERNATING ROW

Lie with your belly and chest on an incline bench set to a 40-degree incline, holding dumbbells in both hands, arms hanging naturally. Squeeze your shoulder blades, then pull the dumbbells up toward your lower chest, aiming to drive your elbows as high as possible. Continue to hold the left dumbbell in this position as you lower the right dumbbell back to the start slowly. Then slowly lower the left dumbbell back to the start. Do another rep, this time lowering the left dumbbell back to the start first. Do 3 sets.

PUSHUP TO SIDE PLANK

Start in pushup position, hands slightly wider than shoulder-width. Perform a pushup, lowering your chest to an inch from the ground, then press back up. As you press back up, lift your right arm off the ground and reach it toward the sky, turning your torso to face the right side (you may need to shift your feet as you do this. Hold for 1 second, then return to pushup position and perform another rep, lifting your left arm off the ground this time. Alternate reps until time’s up for each set. Do 3 sets.

SINGLE-LEG DUMBBELL DEADLIFT

Hold two light-to-medium-weight dumbbells with an overhand grip and let them hang at arm’s length in front of your thighs. Lift your left leg a few inches off the floor behind you; this is the starting position. Keeping your lower back naturally arched, hinge at your hips and lower your torso until it's almost parallel to the floor. Let your left leg stretch out behind you with your toes pointed down to the floor the entire time. The dumbbells should travel straight down toward the floor. Return to the starting position without letting the toes of your left foot touch the floor. That s 1 rep. Do 2 sets per leg.

ALTERNATING SINGLE-ARM KETTLEBELL SWING

Hold a light-to-medium-weight kettlebell in your right hand and stand with feet slightly wider than shoulder width. Perform a kettlebell swing, hold the weight only in your right hand. As you complete the swing, when the kettlebell is out in front of you, shift it into your left hand for the next rep. Alternate reps back and forth until time’s up. (If you’re not comfortable shifting the kettlebell between arms on every rep, do 5 single-arm kettlebell swings with your right arm, then place the kettlebell on the ground and do 5 single-arm swings with the left; alternate those two moves until time’s up.) Do 3 sets.

ALTERNATING REVERSE LUNGE TO SHOULDER PRESS

Start standing, holding light-to-medium-weight dumbbells at your shoulders, chest up, core braced. Step your right foot back, then bend at both knees, lowering your torso until your left thigh is parallel to the ground. Press back up to standing, then press the dumbbells straight overhead. Lower them back to your shoulders and do a lunge rep with your left leg. Alternate legs on every rep until time’s up. Do 3 sets.

CORE

HOLLOW BODY HOLD

Start lying on your back, arms and legs extended. Tighten your abs, pressing your lower back into the floor as you do so. This should lift your legs off the floor; work to keep them straight. Lift your shoulder blades off the floor as well; keep extending your arms back as you do this. Do 4 reps. During Week 7, try to maintain the hollow hold for 40 seconds, then rest for 20. During Week 8, aim for 50-second holds, then rest for 10 seconds between reps. Can’t hold that long? Hold for as long as you can, then come out of the hold and get right back into it until time’s up.


Day 2

MOBILITY

Week 7: Do each move for 40 seconds, then rest for 20 seconds before moving onto the next exercise.

Week 8: Do each move for 50 seconds, then rest 10.

ALTERNATING 90-90 STRETCH AND REACH, 1 MINUTE

Sit on the ground, with your right leg directly in front of you, bent 90 degrees at the knee, knee flat on the ground. Your left leg should be behind you, also bent 90 degrees at the knee, knee flat on the ground Your thighs should also form a 90-degree angle with each other. Now place your hands on the floor on each side of your right leg; slowly lower your chest toward your knee. Go only as low as you can while keeping your shoulders square. Pause and feel the stretch. Return to the start position, then swivel your hips so your left leg is now directly in front of you and repeat the process.

HALF-PIGEON WITH THORACIC SPINE STRETCH, 1 MINUTE PER SIDE

Start in downward dog position (hips high, bending at the waist, trying to keep your arms and torso in the same line), then lift your right leg off the ground and shift your right knee so it’s beside your right wrist. Your right shin should face forward. Keeping your left leg straight, slowly lower your hips toward the floor as far as you can; this flexibility will be different for every person and different on both sides of your body. This is the start position. Now lower your chest toward the ground as far as is comfortable. Lift your right arm off the ground and thread it past your left armpit, then reach it toward the ceiling. Repeatedly thread it past your left armpit and reach it toward the ceiling until time’s up, then repeat the process on the other side.

STRENGTH

During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first.

SINGLE-LEG DUMBBELL DEADLIFT

Hold two dumbbells with an overhand grip and let them hang at arm’s length in front of your thighs. Lift your left leg a few inches off the floor behind you; this is the starting position. Keeping your lower back naturally arched, hinge at your hips and lower your torso until it's almost parallel to the floor. Let your left leg stretch out behind you with your toes pointed down to the floor the entire time. The dumbbells should travel straight down toward the floor. Return to the starting position without letting the toes of your left foot touch the floor. That's a repeat. Do 2 sets per leg.

ALTERNATING SINGLE-ARM KETTLEBELL SWING

Hold a light-to-medium-weight kettlebell in your right hand and stand with feet slightly wider than shoulder width. Perform a kettlebell swing, hold the weight only in your right hand. As you complete the swing, when the kettlebell is out in front of you, shift it into your left hand for the next rep. Alternate reps back and forth until time’s up. (If you’re not comfortable shifting the kettlebell between arms on every rep, do 5 single-arm kettlebell swings with your right arm, then place the kettlebell on the ground and do 5 single-arm swings with the left; alternate those two moves until time’s up.) Do 3 sets.

ALTERNATING REVERSE LUNGE TO SHOULDER PRESS

Start standing, holding light-to-medium-weight dumbbells at your shoulders, chest up, core braced. Step your right foot back, then bend at both knees, lowering your torso until your left thigh is parallel to the ground. Press back up to standing, then press the dumbbells straight overhead. Lower them back to your shoulders and do a lunge rep with your left leg. Alternate legs on every rep until time’s up. Do 3 sets.

DUMBBELL INCLINE BENCH ECCENTRIC-FOCUSED ALTERNATING ROW

Lie with your belly and chest on an incline bench set to a 40-degree incline, holding dumbbells in both hands, arms hanging naturally. Squeeze your shoulder blades, then pull the dumbbells up toward your lower chest, aiming to drive your elbows as high as possible. Continue to hold the left dumbbell in this position as you lower the right dumbbell back to the start slowly. Then slowly lower the left dumbbell back to the start. Do another rep, this time lowering the left dumbbell back to the start first. Do 3 sets.

CLOSE-GRIP PUSHUP

Start in pushup position with your hands slightly narrower than shoulder-width. Keeping your core and glutes tight, lower your torso until it’s an inch from the ground. Press back to the start. Do reps until time’s up. Machen Sie 2 Sätze.

CORE

HOLLOW BODY HOLD

Start lying on your back, arms and legs extended. Tighten your abs, pressing your lower back into the floor as you do so. This should lift your legs off the floor; work to keep them straight. Lift your shoulder blades off the floor as well; keep extending your arms back as you do this. Do 3 reps. During Week 7, try to maintain the hollow hold for 40 seconds, then rest for 20. During Week 8, aim for 50-second holds, then rest for 10 seconds between reps. Can’t hold that long? Hold for as long as you can, then come out of the hold and get right back into it until time’s up.

You’re in the home stretch! You’ve challenged your body but you should notice many feel-good benefits: Better posture, and less soreness and tension in your upper back and your hips. Now finish this 10-week challenge strong, by owning your planks, pushing your mobility just a little bit more, and lifting your heaviest weights yet!

DAY 1

MOBILITY

Week 9: Do each move for 40 seconds, then rest for 20 seconds before moving onto the next exercise.

Week 10: Do each move for 50 seconds, then rest 10.

PLANK TO ALTERNATING SPIDERMAN LUNGE

Start in pushup position, hands directly below your shoulders, feet slightly wider than hips-width apart. Now lift your right foot off the ground and place it just outside your right hand. Bend your right knee as you do this and try to keep your left leg straight. Feel the stretch along your hips, then return to plank position and repeat on the other side. Thats 1 rep.

SAMSON LUNGE

Stand tall and look straight ahead, then step your right foot forward and lower into a lunge until your right thigh is parallel to the ground. Keep your core tight and your chest up; your left knee should be on the ground. Raise your arms overhead and clasp your hands together, leaning back slightly. You should feel a stretch in your hamstrings and hip flexors; feel free to shift your torso to the left or right a little bit. Return to the start, then repeat on the other side. Alternate side until time expires; do this drill for 2 minutes.

STRENGTH

During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first.

SINGLE-ARM SQUAT TO PRESS

Stand with your feet about shoulder-width apart, holding a light-to-medium-weight dumbbell at your right shoulder, core braced and chest up. Keeping your chest up, bend at the knees and push your hips back, lowering into a squat; squat down as low as is comfortable or until your thighs are parallel with the ground, whichever comes first. Work to keep your shoulders square and balanced as you do this. Pause for a moment, then stand back up. As you stand, straighten your right arm upwards, pressing the dumbbell overhead. That's a repeat. Repeat reps until time’s up. Do 2 sets per arm.

ALTERNATING REVERSE LUNGE TO SHOULDER PRESS

Start standing, holding light-to-medium-weight dumbbells at your shoulders, chest up, core braced. Step your right foot back, then bend at both knees, lowering your torso until your left thigh is parallel to the ground. Press back up to standing, then press the dumbbells straight overhead. Lower them back to your shoulders and do a lunge rep with your left leg. Alternate legs on every rep until time’s up. Do 3 sets.

DUMBBELL ROMANIAN DEADLIFT TO ROW

Stand holding medium-weight dumbbells at your sides, feet hip-width apart, core braced, knees slightly bent. This is the beginning. Hinge at your hips and push your butt backward, lowering your torso. Hinge until you feel a slight stretch in your hamstrings; focus on keeping your core braced as you do this. From this position, squeeze your shoulder blades and row the dumbbells to your ribcage. Pause, then lower the dumbbells and stand up, squeezing your glutes. That's a repeat. Do 3 sets.

ALTERNATING DUMBBELL BENCH PRESS

Lie with your back on a bench, glutes squeezed and feet flat on the floor. Hold medium-weight dumbbells directly over your shoulders. Squeeze your shoulder blades. Keeping your left arm straight, lower the right dumbbell to your chest; pause when it’s an inch from your chest then drive it back up. Repeat on the other side. Alternate reps on both sides until time is up. Do 3 sets.

ALTERNATING PLANK ROW

Start in pushup position with your feet wide, and each hand gripping a light-weight dumbbell. Your hands should be directly beneath your shoulders. Keeping your core and glutes tight, lift the right dumbbell off the ground and toward your right ribcage, driving your right elbow up high. Squeeze for a moment, then lower it back to the start. Repeat with the left arm. On all reps, focus on doing everything possible to keep your hips and core square to the ground. They will shift a little bit (that’s OK!), but fight for good form. Alternate reps until time’s up. Do 3 sets.

CORE

ALTERNATING PLANK DRAG

Get in pushup position with a light dumbbell outside your left arm. Tighten your core and squeeze your glutes. Doing everything to keep your torso steady, grab the dumbbell with your left hand, lift it an inch off the ground, and move it so it’s now on the outside of your right arm. Return to plank position, then repeat the process with your right arm. Work for 40 seconds, then rest for 20 seconds each set in Week 9. In Week 10, Work for 50 seconds, and rest for 10 seconds each set. Do 3 sets.


DAY 2

MOBILITY

Do each move for 40 seconds, then rest for 20 seconds before moving onto the next exercise during Week 9. During Week 10, do each move for 50 seconds, then rest 10.

PLANK TO ALTERNATING SPIDERMAN LUNGE

Start in pushup position, hands directly below your shoulders, feet slightly wider than hips-width apart. Now lift your right foot off the ground and place it just outside your right hand. Bend your right knee as you do this and try to keep your left leg straight. Feel the stretch along your hips, then return to plank position and repeat on the other side. Thats 1 rep.

SAMSON LUNGE

Stand tall and look straight ahead, then step your right foot forward and lower into a lunge until your right thigh is parallel to the ground. Keep your core tight and your chest up; your left knee should be on the ground. Raise your arms overhead and clasp your hands together, leaning back slightly. You should feel a stretch in your hamstrings and hip flexors; feel free to shift your torso to the left or right a little bit. Return to the start, then repeat on the other side. Alternate side until time expires; do this drill for 2 minutes.

STRENGTH

During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first.

DUMBBELL ROMANIAN DEADLIFT TO ROW

Stand holding medium-weight dumbbells at your sides, feet hip-width apart, core braced, knees slightly bent. This is the beginning. Hinge at your hips and push your butt backward, lowering your torso. Hinge until you feel a slight stretch in your hamstrings; focus on keeping your core braced as you do this. From this position, squeeze your shoulder blades and row the dumbbells to your ribcage. Pause, then lower the dumbbells and stand up, squeezing your glutes. That's a repeat. Do 3 sets.

ALTERNATING DUMBBELL BENCH PRESS

Lie with your back on a bench, glutes squeezed and feet flat on the floor. Hold medium-weight dumbbells directly over your shoulders. Squeeze your shoulder blades. Keeping your left arm straight, lower the right dumbbell to your chest; pause when it’s an inch from your chest then drive it back up. Repeat on the other side. Alternate reps on both sides until time is up. Do 3 sets.

ALTERNATING PLANK ROW

Start in pushup position with your feet wide, and each hand gripping a light-weight dumbbell. Your hands should be directly beneath your shoulders. Keeping your core and glutes tight, lift the right dumbbell off the ground and toward your right ribcage, driving your right elbow up high. Squeeze for a moment, then lower it back to the start. Repeat with the left arm. On all reps, focus on doing everything possible to keep your hips and core square to the ground. They will shift a little bit (that’s OK!), but fight for good form. Alternate reps until time’s up. Do 3 sets.

SINGLE-ARM SQUAT TO PRESS

Stand with your feet about shoulder-width apart, holding a light-to-medium-weight dumbbell at your right shoulder, core braced and chest up. Keeping your chest up, bend at the knees and push your hips back, lowering into a squat; squat down as low as is comfortable or until your thighs are parallel with the ground, whichever comes first. Work to keep your shoulders square and balanced as you do this. Pause for a moment, then stand back up. As you stand, straighten your right arm upwards, pressing the dumbbell overhead. That's a repeat. Repeat reps until time’s up. Do 2 sets per arm.

ALTERNATING REVERSE LUNGE TO SHOULDER PRESS

Start standing, holding light-to-medium-weight dumbbells at your shoulders, chest up, core braced. Step your right foot back, then bend at both knees, lowering your torso until your left thigh is parallel to the ground. Press back up to standing, then press the dumbbells straight overhead. Lower them back to your shoulders and do a lunge rep with your left leg. Alternate legs on every rep until time’s up. Do 3 sets.

CORE

ALTERNATING PLANK DRAG

Get in pushup position with a light dumbbell outside your left arm. Tighten your core and squeeze your glutes. Doing everything to keep your torso steady, grab the dumbbell with your left hand, lift it an inch off the ground, and move it so it’s now on the outside of your right arm. Return to plank position, then repeat the process with your right arm. Work for 40 seconds, then rest for 20 seconds each set in Week 9. In Week 10, work for 50 seconds, and rest for 10 seconds each set. Do 3 sets.


Source link