Day One

Here is a workout plan to help with strength training. Complete the warm up, then choose a muscle group to focus on, repeat the 4 exercises circuit three times. You can also mix different muscle groups exercise into the circuit. Complete with the cool down.

Importance of Strength Training

• increases muscle mass, which burns more calories, even when the body is at rest 
• maintains or increases joint flexibility
• improves muscular endurance
• improves brain function
• improves balance
• is NECESSARY to incorporate in exercise routines, and is often overlooked

Warm Up- *Repeat Twice

• 10 Jumping Jacks

• Fast Run on the Spot for 20 seconds

• 5 Plank to Push Ups (start in plank position, arms shoulder- width apart straight out in front, then one at a time take arm off floor, bend to 90 degrees and place forearm in front at shoulder width apart, then do other arm. That's one rep, do five.)

Here are some strength exercise that will improve your muscular endurance.

Arms

1. Rotating Triceps Kickback (Women's Health Magazine)
Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor (a). Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling (b). Rotate it back so that your palm faces in, and return your arm to the bent position. That's one rep. Do 12 to 15 reps with each arm. works triceps

2. Stacked-Foot Push Up (Women's Health Magazine)
Get into a push up position and place one foot on top of the other so that only the lower one supports your body (a). Lower yourself until your chest nearly touches the floor (b). Pause at the bottom, and then push back to the starting position. That's one rep. Do 10 to 12 reps. works arms, chest

3. Renegade Row (Women's Health Magazine)
Grab the dumbbells and get into the top of a push up position with your hands on the weights and your feet slightly wider than hip-width apart (A). Bend your right arm and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance (B).Lower the weight to the floor, then repeat the move on the left side. That's one rep. Do 6 to 8 reps. works core, shoulders, upper back, biceps, and triceps.

4. Arnold (Women's Health Magazine)
Stand with your feet hip-width apart, holding a pair of dumbbells in front of your thighs, palms facing away from you. Curl the weights to shoulder height, then rotate your hands so that your palms face forward and press the dumbbells toward the ceiling until your arms are extended directly overhead. Pause, then reverse the movement to return to start. That's one rep. works back

Abdominal and Back

1. Dumbbell Side Bend (Source)

Hold a dumbbell with one hand along the side of your body. Tilt your upper body to the side that holds the dumbbell and bring it back after a short pause. Change sides and repeat. Do 10 reps on each side. Be careful not to tilt your upper body too far sideways where it may be difficult to bring it back. works obliques

2. Scorpion Plank (Shape Aug 2010, pg 138)
Get in plank position with wrists aligned under shoulders. Pull right knee toward left elbow as you rotate your body to the left. Return to starting position, then bring left knee toward right elbow to complete 1 rep. Do 12 to 15 reps. works core, chest, shoulders, and legs





3. Revolving Superman (Women's Health Dec 2009, pg 64)
Lying on your back, arms extended overhead and legs straight, tighten your core and raise your shoulders and legs about 6 inches off the ground. Hold for 15 seconds. Then roll onto your belly, keeping your arms and legs off the ground, as if you're flying. Hold for 15 seconds, then roll back. That's one rep. Repeat 5 or 6 times. works core

4. Plank With Leg Lift (Women's Health Magazine)

Get into a modified push up position with your weight resting on your forearms and toes, elbows directly beneath your shoulders. Your body should form a straight line from your neck to your ankles. From that position, brace your core and lift one foot off the floor. You can hold that position for the entire set—60 to 90 seconds—and then do the second set with the other leg raised, or switch legs halfway through each set. Complete set twice. works core, back, and glutes

Legs and Butt

1. Front Kick (Shape Aug 2010, pg 138)
Stand with feet hip-width apart, elbows bent and hands in fists under chin. Lunge forward with right leg. Push off right foot and stand as you pull left knee toward chest, then kick left leg out to hip height in front of you. Reverse the motion to return to starting  position; repeat. Do 15 to 20 reps, then switch legs to complete set. works core, legs, and butt






2. Second Position Plies (Shape Magazine)
Stand with feet wider than shoulder-width apart, toes turned out slightly. Lower your body down by bending your knees until your thighs are parallel with the floor. Bring arms overhead and shoulders down and back. Pause, then slowly push yourself back up to the starting position. works inner thighs and gluteus minimus (side of butt)

3. Curtsy Squat Rear Leg Lift (Women's Health Magazine)

Grab a pair of 12- to 15-pound dumbbells and stand with your feet hip-width apart, arms at your sides. Cross your right leg behind your left, slightly left of your left heel, and rest your toe on the floor about two feet behind you (A). Keeping your right heel up, squat down as far as you can without letting your left knee extend past your toes(B). Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor (C). Return to start. Do 12 to 15 reps and repeat on the other side. That's one set. Do three sets, resting for 30 seconds between sets.works core, glutes, hips, hamstrings and quadriceps

*Tip: Maintain proper alignment by keeping your neck in line with your spine at all times.

4. Standing Adductor (Source)

Anchor your loop band at ankle height to a support and stand with your left side facing the support, wrapping the free end around your right (outer) ankle. Stand perpendicular to the band and step away from the support to create some tension (the good kind, of course). From a wide stance, get into a quarter squat or an athletic stance, and then sweep your working ankle across your body past your standing leg, squeezing your thighs together. Slowly return to starting position and repeat for 12-15 reps before switching sides. works inner/outer thighs, quadriceps and hips

Cool Down

• Put lower intensity exercises at the end of routine (slow pace of exercise)
• Stretch each muscle group for 20-30 seconds, 2-3 times