1. Warm-Up (5-10 Minutes)

Before jumping into any strength routine, it’s essential to warm up your body to prevent injury and improve performance. Spend 5-10 minutes doing a dynamic warm-up that includes:

• Jumping Jacks – 2 sets of 30 seconds
• Arm Circles – 30 seconds forward, 30 seconds backward
• Leg Swings – 10 per leg
• Hip Rotations – 10 rotations each direction
• Bodyweight Squats – 2 sets of 10 reps

This will get your heart rate up, loosen up your joints, and prepare your muscles for the upcoming workout.

2. Squats (3 sets x 12 reps)

The squat is a foundational movement that targets the quads, glutes, hamstrings, and core. It’s one of the most effective exercises for building lower body strength.

• How to perform: Stand with feet shoulder-width apart, toes slightly pointing out. Keep your chest up, engage your core, and lower your body as if sitting back into a chair. Go as low as your flexibility allows while keeping your heels on the ground. Push through your heels to return to the starting position.

Modification: For beginners, perform bodyweight squats. Intermediates can add weight using dumbbells or a barbell for extra resistance.

Affiliate Tip: For an added challenge, consider using Adjustable Dumbbells to increase the intensity.

3. Push-Ups (3 sets x 10-15 reps)

Push-ups are an excellent upper body exercise, working the chest, shoulders, triceps, and core. They can be modified to fit all fitness levels.

• How to perform: Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body toward the floor, keeping your elbows at about a 45-degree angle. Push back up to the starting position, maintaining a straight line from your head to your heels.

Modification: Beginners can start with knee push-ups or incline push-ups. Intermediates can add more reps or elevate their feet for increased difficulty.

4. Bent-Over Rows (3 sets x 12 reps)

This exercise targets the upper back, lats, and biceps, helping to strengthen your pulling muscles for better posture and balance.

• How to perform: Stand with feet hip-width apart, holding a pair of dumbbells or a barbell. Hinge at the hips, keeping your back flat and core engaged. Pull the weights toward your torso, squeezing your shoulder blades together at the top. Lower the weights back down with control.

Modification: Beginners can use lighter weights or resistance bands. Intermediates should focus on increasing the weight while maintaining proper form.

Affiliate Tip: Consider using a set of Adjustable Dumbbells to fine-tune the weight for each set.

5. Deadlifts (3 sets x 10 reps)

Deadlifts are one of the best exercises for building overall strength. They target the hamstrings, glutes, lower back, and core.

• How to perform: Stand with feet hip-width apart, with a barbell or dumbbells in front of you. Hinge at the hips and lower your body to grip the weights. Keeping your back straight and core engaged, lift the weights by pushing through your heels, driving your hips forward, and standing tall. Lower the weights back to the floor with control.

Modification: Beginners can start with lighter weights and focus on mastering the movement. Intermediates can challenge themselves by increasing the weight or using a trap bar for deadlifts.

6. Plank (3 sets x 30-60 seconds)

The plank is a fantastic core exercise that helps build strength in the abdominals, obliques, and lower back.

• How to perform: Start in a forearm plank position, with your elbows directly under your shoulders and your body in a straight line from head to heels. Keep your core tight and hold the position for as long as you can.

Modification: Beginners can start by holding the plank for 20-30 seconds or performing it on their knees. Intermediates can add time or incorporate plank variations like side planks or plank taps.

7. Walking Lunges (3 sets x 12 reps per leg)

Walking lunges are excellent for building strength in the quads, glutes, hamstrings, and core, while also improving balance and coordination.

• How to perform: Step forward with your right leg, lowering your body into a lunge position with both knees bent at a 90-degree angle. Push off your front foot and step forward with your left leg, repeating the motion. Continue alternating legs as you move forward.

Modification: Beginners can perform stationary lunges or step-back lunges. Intermediates can hold dumbbells to add resistance.

8. Cool Down (5-10 Minutes)

After completing your workout, it’s essential to cool down and stretch to aid recovery and reduce muscle soreness. Spend 5-10 minutes performing static stretches for the muscle groups you worked, holding each stretch for 20-30 seconds.

Focus on stretching:

• Quads
• Hamstrings
• Chest
• Shoulders
• Back
• Core

Taking the time to properly cool down will help you recover faster and get ready for your next workout.