Standing Strength Training Workout | 10-MIN
Dynamic stretches: Perform dynamic stretches like arm circles, leg swings, and torso twists to loosen up your joints.
Strength training (20-30 minutes):
Round 1 (complete 3 sets of 10-12 repetitions for each exercise):
Squats: This exercise works your quads, glutes, and hamstrings. Stand with your feet shoulder-width apart, toes slightly pointed outward. Lower yourself down as if sitting in a chair, keeping your back straight and core engaged. Push through your heels to stand back up.
Overhead press: This exercise targets your shoulders and triceps. Hold dumbbells (or water bottles) in each hand overhead, arms straight. Lower the weights down towards your shoulders, elbows bent at a 90-degree angle. Press the weights back up overhead.
Lunges: This exercise works your legs and core. Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Push through your front heel to return to standing. Repeat with the other leg.
Round 2 (complete 3 sets of 10-12 repetitions for each exercise):
Rows: This exercise works your back and biceps. You can use dumbbells, resistance bands, or a sturdy chair. Hinge forward at your hips, keeping your back straight and core engaged. Pull the weights or band towards your chest, squeezing your shoulder blades. Slowly release the weights back down.
Dips (triceps): Find a sturdy chair or bench. Sit on the edge with your hands shoulder-width apart on the sides of the chair or bench. Lower yourself down until your elbows are bent at 90-degree angles, then press back up to starting position.
Plank: This isometric exercise works your core, shoulders, and back. Get into a high plank position on your forearms, elbows shoulder-width apart, and body in a straight line from head to heels. Hold for 30-60 seconds.
Cool-down (5 minutes):
Static stretches: Hold static stretches for major muscle groups for 15-30 seconds each. This will help improve flexibility and prevent muscle soreness.
Here are some additional tips for your standing strength training workout:
Choose a weight or resistance level that challenges you for the last few repetitions of each set.
Maintain proper form throughout each exercise. If you can’t perform the exercise with good form, lighten the weight or decrease the repetitions.
Rest for 30-60 seconds between sets and exercises.
Modify exercises as needed to fit your fitness level.
Listen to your body and take rest days when needed.
You can adjust this workout routine to fit your needs and preferences. There are many other bodyweight exercises you can incorporate, such as calf raises, glute bridges, and side lunges. You can also increase the difficulty of the exercises by adding weight or performing them for more repetitions.