STRENGTH & RESISTANCE TRAINING 

My top 10 list for strength & resistance training:
 

  1. Improves cardiovascular fitness.
     

  2. Strength & resistance training can potentially reverse bone and muscle loss.
     

  3. Improves body mechanics like balance and coordination.
     

  4. Helps with disease prevention.
     

  5. Lowers risk of cardiovascular disease.
     

  6. Lowers risk of breast cancer - reduces high estrogen levels linked to the disease.
     

  7. Boosts energy levels.
     

  8. Makes you stronger and fitter.
     

  9. Burns calories.
     

  10. 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.

Resistance Band Tubing: I have a variety of tubes, as they vary in resistance. These are especially great for those who travel and don't want to miss a work out. Can be used in the doorway or mounted from the ceiling.

Kettlebells: I have a variety of weights ranging from 5-15 lbs.

TRX: A suspension system that uses your own body weight as resistance. Exceptional workout for the core. Can be used in a doorway or mounted from the ceiling.

Stability Ball: I use a ball instead of a weight bench, as it engages more muscles, challenges your balance, and improves functional strength. 

Slam Ball: I use a 15 lb. slam ball. Slam balls offer standard weight-lifting exercises in place of free weights and for dynamic exercises that involve an increased cardiovascular effort.

Mini Pilates Ball: Super versatile and inexpensive tool that allows me to work my core and abs differently from other core/ab work.

Medicine Ball: I have 3 med balls ranging from 4-10 lbs. Med balls are great for developing explosive power and overall conditioning.

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.

Pull-Up Bar: This particular style utilizes the doorway. When I began with the bar, I used an assistance band and then eventually didn't need it anymore.

Sliders: Help to improve stability, add additional challenges to core work, is low-impact since your feet never leave the ground, and allow for movement in multiple planes of motion.

Sandbag: I use a 20 lb. sandbag with 10 lb. inserts. Sandbags help build stability, especially in the core, and activate many muscle groups at once. 

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

16 Full Body TRX Moves

Killer Kettlebells Workout

Seven Medicine Ball Moves

Top 8 Battle Rope Exercises for Runners

CORE

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
Than Crunches

Core Strength Workout

Core Killer

30 Best
Stability Ball Exercises

Slam/Medicine Ball Workouts for Core

Strength training & core moves I rotate through in my training:

Crunches with and without weights. Form is crucial in order for the exercise to be effective and prevent injury. 

Planking with and without weights. Planking is challenging and so I started on my elbows (no weights) and progressed to moves like this one.

Chin-ups/Pull-ups on a chin-up bar. I began using the chin-up bar with an assistance band, and then over time didn't need it anymore. There are a variety of different chin/pull-up moves that work different muscles.

TRX has a variety of workouts that engage your core while strengthening major muscle groups. This particular move, the Hamstring Curl engages hamstrings, glutes, and abs. This is an effective move for cyclists and runners. 

Battle Rope allows the user to engage multiple muscle groups while also working the cardiovascular system. I usually incorporate 5 different movements in a HIIT pattern and then repeat the pattern.

Presses, Curls, Raises, Flys, Rows I started with lighter weights and as I gained strength, I increased my weights. I want lean muscle so I use lighter weights and perform more repetitions. In this picture, I'm using 12 pound weights.

Copyright © 2019 Inspire Transform | Curated by bebuffbebuffy