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
- Sandbag
- Kettlebell
- Barbell
Rotational Chops
- Bent Arm
- Straight Arm
- ViPR
SQUAT
- Goblet Squat with Kettlebell
- Front Loaded Squat with Sandbag
- Back Squat with Barbell
Plank Drag
- Sandbag
- ViPR
- Plate
Push Press
- ViPR
- Kettlebell
- Barbell
Rows
- Leg Assist
- No Assist
- Tabletop
This workout was demonstrated by the Formula3 leads at ClubSport San Jose. Click here to learn more about Formula3.
