8

Strength and power aren’t just fitness components required by elite sportsmen looking to enhance performance, it’s important to have a relatively good standard of each for everyday life activities in order to manage daily tasks such as rushing up that huge flight of stairs before your meeting, carrying heavy loads of shopping or simply just keeping up with the kids.

So here is a strength and power workout for both beginners and intermediates/advanced trainers.

Beginner:

–     Squat jump – 4 sets, 4 reps

-SS- Goblet squat – 4 sets, 10 reps

-ss- Calf raises – 4 sets x 10 reps

–     Single leg glute bridge raises – 3 sets, 10 reps each side

–     Flat bench press – 4 sets, 5 reps

-SS- TRX body weight row – 4 sets, 10 reps

-ss- Reverse fly – 3 sets, 10 reps

-SS- Prone single arm raise – 3 sets, 10 reps

-ss- Shrugs – 3 sets, 10 reps

 

Intermediate/Advanced:

–     Standing broad jump – 4 sets, 4 reps

-SS- Front squat – 4 sets, 5 reps

-ss- Calf raises – 4 sets, 10 reps

–     Single leg glute bridge raises – 3 sets, 10 reps each side

–     Alternate arm DB bench – 4 sets, 5 reps

-SS- Weighted wide grip pullups – 4 sets, 5 reps

-ss-  TRX reverse fly – 4 sets, 10 reps

-SS- Prone single arm raise – 3 sets, 10 reps

-ss- Shrugs – 3 sets, 10 reps

 

If you have any questions regarding the benefits of such workouts relevant to any fitness goal, or you wish for more similarly planned sessions, feel free to get in touch.

Work hard and enjoy.

Healthy regards,

Tom

tgomulko@gmail.com

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