Training Hub

Lower Body Exercises

1. Squats: Great for building overall leg strength.
How to do it: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.

2. Lunges: Targets quads, hamstrings, and glutes.
How to do it: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, then return to standing.

3. Deadlifts: Strengthens the posterior chain (hamstrings, glutes, lower back).
How to do it: Stand with feet hip-width apart, bend at the hips and knees to lower the weight, then lift back up.

4. Step-Ups: Mimics the motion of climbing.
How to do it: Step onto a bench or sturdy platform with one foot, then bring the other foot up to meet it, and step back down.

Core Exercises

1. Planks: Builds core stability.
How to do it: Hold a push-up position with your body in a straight line from head to heels.

2. Russian Twists: Targets obliques.
How to do it: Sit on the floor with knees bent, lean back slightly, and twist your torso from side to side.

3. Leg Raises:Strengthens lower abs.
How to do it: Lie on your back, lift your legs to a 90-degree angle, then lower them back down without touching the floor.

Upper Body Exercises

1. Push-Ups: Builds upper body strength.
How to do it: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up.

2. Pull-Ups: Strengthens back and arms.
How to do it: Hang from a bar with palms facing away, pull your body up until your chin is above the bar, then lower back down.

3. Shoulder Press: Targets shoulders and upper arms.
How to do it: Hold weights at shoulder height, press them overhead, then lower back down.

Tips for Strength Training

* Frequency: Aim for 1-2 strength training sessions per week.
* Reps and Sets: Start with 2-3 sets of 10-15 reps for each exercise.
* Progression: Gradually increase the weight or resistance as you get stronger.
* Form: Focus on maintaining proper form to prevent injury.