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June Workout of the Month

The Strength Training Workout for Every Body

By Chris Wulff, ClubSport San Jose Personal Trainer and the Lead F3 Coaches


Strength training may seem like a daunting affair that should be attempted only by those brave enough to enter the weight room; however, the fact is anyone can become stronger anywhere using different types of equipment. This workout will take you through the basic principles of strength training to yield improved strength, endurance, balance, and energy levels, and boost metabolism, maintain muscle mass, and prevent bone loss. This workout offers multiple variations of each exercise to fit your level of strength so you can incorporate it into your fitness right away.


The Exercises

The variations of each exercise listed below increase in level of difficulty. Determine what your ability is and complete 5-8 reps of that variation x 3 sets. Repeat this for each exercise.


Deadlift (with Chris Wulff)

  • Sandbag
  • Kettlebell
  • Barbell


Rotational Chops (with Michelle Garman)

  • Bent Arm
  • Straight Arm
  • ViPR


Squat (with Joe Bala)

  • Goblet Squat with Kettlebell
  • Front Loaded Squat with Sandbag
  • Back Squat with Barbell


Plank Drag (with Leay Heck)

  • Sandbag
  • ViPR
  • Plate


Push Press (with Dan Benton)

  • ViPR
  • Kettlebell
  • Barbell


Rows (with Michelle Rose)

  • Leg Assist
  • No Assit
  • Tabletop


F3 TeamThis workout was demonstrated by the F3 leads at ClubSport San Jose. F3 is currently available at ClubSport San Jose. Click here to learn more.


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