You probably don’t like lifting weights.
But I guarantee you want what it can do for you:
• get stronger
• protect your bones
• move better
• stay capable (kick ass) as you age
You may have some reasons why you don’t want to lift: time, money, age or whatever… Your future self and I call B.S.
There’s so much info out there as to why you should strength train, I’m not going to waste any more time trying to convince you. Instead, I’m going to show you how you can incorporate this into your schedule without having to rearrange your whole life.
20 minutes, twice a week. That’s enough to make a difference.
This workout follows a system that has worked for thousands of clients. Now it’s your turn.
Also, check out my strength training video on Instagram @RichRoeOfficial
Warm up: 3-5 minutes of low-level movement.
This is more important than many people realize. I’m going to ask you to push yourself so the muscles should be warm.
My fav warm-up is cardio that get’s everything moving: rower, air bike, elliptical, jumping jacks…
Strength Training Circuits: 12 repetitions of each exercise, then repeat circuit for a second set. Rest as needed. (Note: modify for any injuries/limitations)
Circuit 1:
o Dumbbell Row (12 reps each arm)
o Alternating Rear Lunge (6 reps per leg)
o Crunch
Circuit 2:
o Dumbbell Press (incline is my fav)
o Single-leg Romanian Dead Lift (6 per leg, then do other leg)
o Bicycle sit-ups (12 twists each side)
Circuit 3:
o External Shoulder Rotation (12 reps each arm)
o Lateral Hop and Mini 1-legged Squat (6 per leg)
o Superman (20-second hold)
Bonus Circuit:
o Burpees
o Rear Deltoid Fly
o Stability Ball Leg Curl
Cooldown/Stretch:
Don’t go yet, the final step is also important. Do 6+ stretches, taking 4-5 breaths per stretch, focusing on tight areas. Here’s a sample:
o Seated Hamstring Stretch
o Spinal Twist
o Up Dog
o Lunge
o Hands behind back
o Side Bend
🎯 The Takeaway
There are 168 hours in a week.
Spend less than one of them doing two, 20-minute strength-training sessions.
Train Smart. Smile Often.
-Rich Roe
If you know someone who might enjoy this, please forward.
Leave a Reply