Welcome to Day 4 of our 7-day fitness challenge! Today’s focus is on full-body strength training, a powerful workout that will help you build lean muscle mass, increase strength, and boost your metabolism. By incorporating compound exercises that target multiple muscle groups simultaneously, you’ll maximize your time and effort in the gym while achieving comprehensive results. Get ready to challenge your muscles, push your limits, and take your fitness journey to the next level!
Squats:
- Technique: Stand with your feet shoulder-width apart, toes slightly turned out. Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair. Lower until your thighs are parallel to the ground, then press through your heels to return to the starting position. Keep your knees tracking in line with your toes throughout the movement.
- Benefits: Squats target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stability and balance.
Lunges:
- Technique: Start by standing tall with your feet hip-width apart. Take a big step forward with your right foot and lower your body until both knees are bent at a 90-degree angle, with your right knee aligned over your ankle and your left knee hovering just above the ground. Push through your right heel to return to the starting position, then repeat on the opposite side.
- Benefits: Lunges work the muscles of the legs and glutes while also improving balance, coordination, and stability.
Push-Ups:
- Technique: Begin in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward. Lower your body towards the ground by bending your elbows, keeping them close to your sides. Lower until your chest nearly touches the ground, then press through your palms to return to the starting position.
- Benefits: Push-ups target the muscles of the chest, shoulders, triceps, and core, while also improving upper body strength and stability.
Rows:
- Technique: Stand with your feet hip-width apart, holding a dumbbell or resistance band in each hand with your palms facing your body. Hinge forward at the hips, keeping your back flat and core engaged. Pull the weights towards your torso, squeezing your shoulder blades together at the top of the movement. Slowly lower the weights back to the starting position.
- Benefits: Rows target the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius, while also engaging the biceps and core for stability.
Perform 3 sets of 10-12 repetitions for each exercise, using challenging weights that fatigue your muscles by the end of each set. Rest for 60-90 seconds between sets to allow for adequate recovery. Focus on maintaining proper form and technique throughout each exercise to maximize effectiveness and minimize the risk of injury. Get ready to feel the burn and see results as you progress through this full-body strength training workout!
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