STRENGTH & RESISTANCE TRAINING
My top 10 list for strength & resistance training:
Improves cardiovascular fitness.
Strength & resistance training can potentially reverse bone and muscle loss.
Improves body mechanics like balance and coordination.
Helps with disease prevention.
Lowers risk of cardiovascular disease.
Lowers risk of breast cancer - reduces high estrogen levels linked to the disease.
Boosts energy levels.
Makes you stronger and fitter.
Helps to keep weight off.
What strength & resistance training tools are in my home gym?
Dumbbells: I have weights ranging from 2 lbs to 15 lbs as I need a variety of weights to accommodate different muscle groups.
Kettlebells: I have a variety of weights ranging from 5-15 lbs.
Mini Pilates Ball: Super versatile and inexpensive tool that allows me to work my core and abs differently from other core/ab work.
Battle Rope: I use a 30 ft. rope. Battle rope is an awesome whole-body workout that engages multiple muscle groups while simultaneously working our cardiovascular system.
Weight Bench: I have an adjustable weight bench so I can do a variety of exercises while hitting multiple muscle groups with one piece of equipment.
In addition to Beachbody workouts, here's a few more favorites for strength & resistance training.
30 Minute TRX Workout.
Kettlebell Burner Workout.
24 Minute HIIT Slam Ball Tabata Workout (more advanced)
Upper Body & Cardio.
Total Body Balance Training.
22 Battling Ropes Moves and 5 Workouts
Top 30 Sandbag Exercises
There are many benefits to core work. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.
When I began this fitness journey 2 years ago, core work was uncomfortable and quite challenging. It took me well over a year before I felt truly comfortable with core exercises. At 18 months, I found myself adding in additional core work and wanting to challenge myself further .
Most work outs, daily activities, and strength/resistance training work our abs and core. I have found that including additional core work in addition to the cardio and strength training has had a substantial impact on my overall fitness. I see my core as the foundation for the rest of my body and if my core is strong, then the rest of my body can thrive. The additional core work certainly has made an obvious difference in my cycling and running, as well as overall quality of life.
I use a collection of core workouts primarily from Beachbody on Demand, BOSU, and TRX. I supplement those workouts with other core work from Pinterest and Youtube, as my goal is to vary the core work so I can engage different muscles and keep strengthening my core.
Core Workouts to Check Out
23 Isometric Core Exercises
15-Minute Core Workout
BOSU Core Workout
21 Sandbag Core Exercises
21 Sandbag Core Exercises
10 Abs Exercises Better
Core Strength Workout
Stability Ball Exercises
Slam/Medicine Ball Workouts for Core