No weights required for building strength - Give a shot to this coach's seven-part bodyweight exercise routine
Sally Moss, a renowned strength coach and founder of training company Strength Ambassadors, introduced a seven-exercise strength training series back in 1974. This workout, designed to strengthen areas such as the upper back, core, and hip muscles, has stood the test of time and remains popular today.
The workout follows a superset format, with exercises grouped together to be performed back-to-back. This approach not only saves time but also increases the intensity of the workout, making it more effective.
Let's take a closer look at the exercises in this series:
- Push-up: Perform 2 sets of 10 repetitions. This classic exercise targets the chest, shoulders, and triceps, helping to build upper body strength.
- Split squat: Perform 2 sets of 10 repetitions on each leg. This lunge variation is excellent for improving lower body strength and balance.
- Single-leg Romanian deadlift: Perform 2 sets of 5 repetitions on each leg. This exercise focuses on the hamstrings and glutes, helping to improve posture and balance.
- Superman: Perform 2 sets of 10 repetitions. This back exercise strengthens the muscles in your back, improving your posture and reducing the risk of lower back pain.
- Side plank dip: Perform as many rounds as possible (AMRAP) of 10 repetitions on each side. This core exercise helps to strengthen your obliques and improve your stability.
- Single-leg glute bridge: Sets: AMRAP, Reps: 10 on each side. This exercise targets the gluteus maximus muscle, helping to improve lower body strength and stability. You can make this exercise more difficult by placing your planted foot on a sturdy elevated surface like a couch.
- Squat: Sets: AMRAP, Reps: 15. This exercise targets the quadriceps, hamstrings, and gluteus maximus muscle. You can hold a dumbbell or kettlebell in front of your chest to make this exercise more challenging, a variation known as a goblet squat.
Remember, good form is crucial in strength training exercises. Sally Moss emphasizes the importance of maintaining proper form to avoid injuries and maximize the benefits of each exercise.
This workout can be modified to make it easier or harder, depending on your fitness level. Whether you're a beginner or an experienced fitness enthusiast, this seven-move workout offers a challenging yet approachable strength training routine. So, give it a try and see the improvements in your strength, fitness, and overall health!
