Here are some tips you can look to:
1. Kettlebell Swings (3 X 10 reps per arm)
Tip: Hike up the kettlebell for a powerful swing.
Benefits: Burn fat, tone and define posterior chain and shoulder muscles.
2. Kettlebell Lunges (3 X 12 reps per leg)
Tip: Achieve firm footing before your lunges to avoid tripping.
Benefits: Work your glutes, quads, and hamstrings, while building leg strength and increasing stability.
3. Straight Arm Dumbbell Raise (3 X 12 rep per arm)
Tip: Keep an arm straight out to maintain balance.
Benefits: Shred your shoulders and biceps.
4. Press Ups (3 X 20 reps)
Tip: Keep your elbows close to your ribs. Slowly lower yourself down and explode as you come up to build power.
Benefits: Build your shoulders, back, chest, and engage your core. It's essentially a full-body workout!
5. Barbell Hip Raises (3 X 5 reps)
Tip: Ensure your weight is supported by your shoulder blades and your feet.
Benefits: Build your glutes, calves and hamstrings.
6. Pull Ups (3 x To Failure)
Tip: Keep a wide-grip to build your lats. Explode as you pull yourself up and slowly control going down.
Benefit: Get a V-shaped taper on your physique, and build your upper body.
To gain strength, you should also be taking supplements that'll aid your growth — namely creatine and protein. Here are some products we'd recommend to help you with achieving your gains:
- August 09, 2016
- Beatrice Bowers