There is a plethora of studies indicating the advantages of resistance training, such as enhancing muscle mass, averting bone deterioration, and elevating self-esteem. In case your passion lies elsewhere and you lack ample time for repetitions every week, a brief, bodyweight strength workout might be the perfect addition for a more comprehensive exercise regimen.
In the latest edition of Good Moves, Kat Atienza, co-proprietor of Sessions, guides you through a rapid strength training session that you can append to a jog, cycling session, yoga flow, or climbing endeavor to harness those previously mentioned perks. (It’s equally beneficial if your timetable is brimming and you simply desire a quick exercise fix.)
Following a succinct and pleasant warm-up, you will dive straight into a couple of sets of muscle-empowering movements. “We will conduct two sets of exercises, with three movements in each. Our exercise duration will be 30 seconds, followed by a 10-second breather, and you’ll be maneuvering through everything twice,” remarks Atienza at the commencement of this workout.
To engage your whole body comprehensively, anticipate exercises that target your lower body (e.g. lunges and good mornings), core (e.g. push-ups), and upper limbs (e.g. side planks). Plus, there’s no need to allocate additional time for cooling down: Atienza has integrated a brief stretching segment immediately after your final repetition is accomplished.
If you’re eager to commence, put on your sneakers and bring out a yoga mat. Follow the complete video provided here, and—as Atienza emphasizes towards the conclusion—you can integrate your preferred movements into your other fitness activities to sustain the reinforcement of your muscles and bones during each perspiring session.
