Strength

SQUAT TO OVERHEAD RAISE

Hello everyone!  I’m going to share with you today a move that works your lower and upper body at the same time.  It’s called the Squat to Overhead Raise and is very easy.  To do this you’ll need small or larger dumbbells depending on your strength level.  If you haven’t worked out in a while, I would suggest opting for smaller weights.

Squat to Overhead Raise
Squat to Overhead Raise Action Movement 1
Squat to Overhead Raise
Squat to Overhead Raise Starting Position

 

 

 

 

 

You start out by holding the weights at your sides and then squat down until the weights are touching the ground.  Then you raise back up and turn the weights outward, then you curl the weights up to your chest.  Once they’re at your chest, rotate the weights so your palms are facing outward.  Then raise the weights over your head.

Squat to Overhead Raise
Squat to Overhead Raise Action Movement 3
Squat to Overhead Raise
Squat to Overhead Raise Action Movement 3

 

 

 

 

 

When you lower the weights back to your chest, rotate them again so your palms are inward.  Then bring the weights back to your sides to the same position you started from.  Once you’re back in that position repeat the entire movement again until you’ve done 12 repetitions.  If you don’t have weights you can substitute something similar like soup cans as an example.

When you’ve finished the exercise write down how many you did so you can track your progress for future workouts.  If you have any comments or questions please let me know and I’ll definitely get back to you.  Thank you for your time and I look forward to hearing from you.  Take care and best of luck to you!

Jon


SQUAT TO CALF RAISE

Squat to Calf Raise
Squat to Calf Raise Starting Position

Hello, today I’d like to go over a great strength exercise that covers 4 major muscle groups in one move.  It’s called the Squat to Calf Raise.  To do this exercise you start out standing with your feet shoulders width apart, and holding 2 dumbbells in each hand.

If you don’t have any dumbbells you can substitute a couple soup cans or something similar.  If you don’t have good upper body strength I would suggest starting with a smaller weight like 5 or 10 lbs.  You can always up the weight if it feels too easy.

The first movement you make is to squat down until both weights are touching the ground.  You should keep your head and eyes forward the whole time.  Once the weights touch the ground raise back up into a standing position again.

Squat to Calf Raise
Squat to Calf Raise Action Movement 2
Squat to Calf Raise
Squat to Calf Raise Action Movement 1

 

 

 

 

 

 

 

Then raise up on your toes like your standing on your tip toes and hold that position for 2-3 seconds.     After holding that position for 2-3 seconds, lower your heels back onto the ground until you’re in the same position you started in.  Repeat the movement until you’ve done 12 repetitions.  Once you’ve finished, write down how many you were able to do so you can track your progress.

If you’re not able to do 12 then do as many as you can and stay positive and be proud for doing what you did.  I really like this exercise because it works a lot of areas and yet it’s a very simple movement.  If you have any comments or questions feel free to let me know below and I will get back to you.   Thanks for stopping by and have an awesome day!

Jon


PUSH-UP

How to get fit with push upsHi!  The strength exercise I’d like to talk about today is the push-up and how to do them correctly.  It’s an awesome way to improve the chest, shoulder, and tricep muscles.  Having good form and performing proper repetitions is crucial to getting fit.

If you don’t use good form you won’t get optimal results and with some movements could possibly cause injury.  The correct starting position for the push-up is with your hands on the ground a little more than shoulder width apart.  Your feet can be together or up to 18 inches apart, whichever is more comfortable to you.

Your body should be elevated off the ground and in a generally straight line from head to toe.  The head and neck should be up with eyes forward.  To perform one repetition, you lower your body to a point where your chest is 1-2 inches off the ground and your upper arms are parallel to the ground.  Your head and neck should still be up and eyes remain forward.

You then raise your body back to the original starting position.  After you’ve done this you’ve just completed one repetition!  You repeat the same process to do additional repetitions.  The amount of push-ups you do will vary by individual depending on your current level of fitness. The key is to concentrate on doing as many as you can with correct form.

If you feel yourself starting to fatigue and your form starting to waiver, stop!  You can also drop to your knees and do everything else the same for a few reps in a modified position.  Don’t worry about the number of repetitions, especially if you’re just getting started in a fitness routine.  If you feel like you want to take push-ups to the next level you can use push-up stands.

This increases the range of motion and makes it more challenging.  These can be purchased through major department stores or some fitness websites.  When you’ve finished the move write down how many reps you did.  This way you have a goal to attain or beat the next time you do them.  For some great information on push-up stands and tools to help you improve your strength please visit my Reviews page here.

If you have any questions or comments please let me know.  Thanks for your time and Good Luck with your fitness journey!

Take Care,

Jon


CALF RAISES

Hello!  I’m going to discuss how to do a very easy strength exercise for your calf muscle, also known as the gastrocnemius.  It’s called calf raises and they’re very effective in strengthening not only your calves, but also your ankles and feet.  The starting position for the exercise is standing with your feet shoulders width or slightly farther apart with weights in each hand.

Calf Raises Starting Position
Calf Raises Starting Position

If you haven’t worked out in a while you should use fairly light weights, I wouldn’t suggest over 10 lbs. You can increase the weight over time as you exercise more.  Your feet and toes should be facing forward.

You then raise yourself up on your toes and hold that position for 3 seconds and then lower yourself back to the starting position.  Do this for 12 repetitions or as many as you can do based on your leg strength.

 

Calf Raises Action Movement
Calf Raises Action Movement

If you can’t do 12 you can also lower the weight or you can also do the exercise without weights.  If you do it without weight simply make a fist with each hand and hold your hands next to your thighs.

Once you’re done write down how many reps you did and how much weight you used so you’ll have a goal to shoot for next time.  If you have any comments or questions please feel free to let me know and I will get back to you.  Thanks for reading and best of luck to a healthy lifestyle!

Jon


BAND CURLS

Hello everyone!  Today I’m going to go over how to do simple bicep curls using exercise bands.  This same exercise can also be performed using dumbbells.  If you’d like more information about resistance bands please visit my Reviews page here.

Band Curls
Band Curls Starting Position

You start out by placing your feet a little more than shoulders width apart.  You then extend the bands all the way out with the cords resting on the floor in front of you.  Then you step onto the bands with your feet 4-6 inches from each handle.

You place your elbows on the inside of your thighs as you bend over at the waist.  You then curl the bands up to your chest and then lower them back to the starting position.

You can adjust the tension by moving your feet.  If it’s too difficult and you want to loosen the tension move your feet closer together.  This will allow more slack in the cords.  Conversely, if you want to increase the tension you can move your feet farther apart and this will tighten the cords.

Band Curls
Band Curls End Position

Aim to do 12 repetitions if you can depending on your fitness level. If you can’t quite do 12 then do as many as you can making sure your form is good.  Don’t be too worried about the reps, just be proud of yourself for at least doing the best you can.  The reps will improve over time as you get better and more fit.

When you’re finished write down how many reps you did. This way you can track your progress the next time you do the exercise.  If you have any questions or comments please let me know. Thanks for reading and best of luck in your fitness journey!  Take care,

Jon

 


LATERAL WEIGHTED LUNGE

Hello!  Today I’m going to discuss how to do a simple lower body movement called the Lateral Weighted Lunge.  This one activates the glutes and hamstrings with secondary involvement of the calves.  You start with your feet about shoulders width apart with a weight in each hand.  If you’re just starting out in an exercise program you should use a fairly light weight.

I would say 5-10 lbs or possibly less depending on your strength level. You can build up the weight over time.  I like to use the Bowflex SelecTech 552 dumbbells because you can adjust them anywhere from 5 to 52.5 lbs.  If you’d like more information on those particular dumbbells please visit my Reviews page here.

Lateral Weighted Lunge
Lateral Weighted Lunge Starting and End Position

The first move you make is lifting your foot off the ground.  Then you rotate your hips to the same side of the foot you raised.  You take a lateral step to the side in the direction of the foot you raised.  It’s similar to a sideways lunge movement.

You then bring your foot that’s elevated to the ground.  When your foot hits the ground, your hands and weights should be on both sides of the leg you stepped with close to the thighs. The knee you moved to the side should be bent to about 30 degrees.

The next move is to bring the leg you just stepped with back toward your body.  When you bring it back to your body, you should return to the position you started in.  The feet should be shoulders width apart again and hands and weights back to your sides.

Repeat the same movement with the opposite leg going the other direction.  Do 12 repetitions to each side for a total of 24 if you’re able to.  If you can’t do 12 to each side then do as many as you can.  Write down the total number of reps you did so you can have a goal to shoot for or exceed next time.

Lateral Weighted Lunge
Lateral Weighted Lunge Action Movement

If you’re not able to do 24 don’t feel bad, be proud of yourself for doing the best you can!  Strength building comes over time and not over night.  If you have any questions or comments please let me know below as I look forward to hearing from you.  Thanks for reading and good luck in your journey to be fit!

Jon

 

 

 


SUPPORTED ONE ARM CURL

Hello!  Today I’m going to go over how to do a simple strength exercise called the supported one arm curl.  All you need to do this exercise is a dumbbell and that’s it.  If you’re just starting out in a workout program, or haven’t worked out in a while you may want to start with a fairly light weight.  You might want to start with about 10-15 lbs or possibly lower, depending on your strength level.

Supported One Arm Curl Starting Position
Supported One Arm Curl Starting Position

To do the lift you start out bent over at the waist with one leg about 18-24 inches behind the other.  Both feet should be facing forward.  The front leg should have the knee bent at about a 45 degree angle, and the back leg should be fairly straight.

The elbow on the side of the leg that’s forward should be resting on the same knee.  Your forearm should be across your torso and parallel to it.

Then you take the elbow of the opposite arm and rest it against that same forearm.  The opposite arm should be fairly straight with the hand pointing toward the ground.  At this position you grab the dumbbell with the hand that’s pointing downward.  You then curl the weight upward until your forearm is a little more than perpendicular to your upper arm.  Then lower the weight back to the ground and repeat the movement.

Supported Arm Curl Action Movement
Supported Arm Curl Action Movement

Do 12 repetitions for each arm.  If you’re not able to do 12, then do as many reps as you can and write down how many you did. It’s a good idea to keep a journal of all your exercises.

This way you can have goals and targets to shoot for each time you do that particular exercise.  If you have comments or questions please let me know and I will get back to you.  Thank you for your time and have an excellent day!

Jon

2 thoughts on “Strength”

  1. Hi what a great contrast of exercises and help on how to achieve them effectively. Really informative content here and i will be sure to read through a lot more of your information. I am really into fitness and weight loss and love to learn more ways to succeed. Really great info, thanks!

    1. Hi Barry,
      I’m glad you enjoyed reading through the exercises and found them helpful. Thanks for your comment and have a great day!

      Jon

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