Workout of the Week: Build Strength and Muscle

Ready to take your strength training to the next level? This comprehensive, 45-minute total body workout is designed to build lean muscle mass by focusing on time under tension and controlled movements. We'll start with a dynamic warm-up to prepare your body and move into a challenging strength and hypertrophy circuit.

Warm-Up (5 Minutes)

Start every workout with a proper warm-up to increase blood flow, improve mobility, and reduce your risk of injury. Perform each movement for 30-45 seconds.

• Jumping Jacks: A classic for a reason—get your heart rate up and blood flowing.

• Torso Twists: Stand with feet shoulder-width apart and gently twist your torso side to side to warm up your core and spine.

• Bodyweight Squats: Do 10-15 reps to activate your glutes and quads. Focus on a smooth, controlled motion.

• Arm Circles: Perform forward and backward arm circles to loosen up your shoulders.

The Main Event: Strength & Hypertrophy Circuit (30-35 Minutes)

This workout is split into two sections. The first section focuses on foundational, compound movements to build overall strength, while the second section targets hypertrophy (muscle growth) with higher reps and moderate weight.

Section 1: Strength Focus Perform 3 sets of 8-12 reps. Rest for 60-90 seconds between each set. For each exercise, select a weight that is challenging but allows you to maintain proper form.

• Goblet Squats: Hold one dumbbell vertically against your chest. Squat down as if sitting in a chair, keeping your chest up and core tight.

• Dumbbell Rows: With one knee and hand on a bench, keep your back flat and pull the dumbbell up towards your chest, squeezing your back muscles.

• Seated Overhead Press: Sit on a bench or chair with dumbbells in your hands at shoulder height. Press the weights straight overhead.

Section 2: Hypertrophy Focus Perform 3 sets of 15-20 reps. Rest for 45-60 seconds between each set. Select a weight that allows you to feel the "burn" on the last few reps while maintaining good form.

• Push-ups: Perform as many reps as you can with good form. If you can’t do any more, drop to your knees and continue the set.

• Glute Bridges: Lie on your back with knees bent and feet flat. Squeeze your glutes to lift your hips off the floor. Add a dumbbell on your hips for extra challenge.

• Dumbbell Bicep Curls: Stand tall and keep your elbows locked at your sides as you curl the dumbbells toward your shoulders.

• Triceps Kickbacks: Hinge forward at your hips and extend the dumbbells behind you, squeezing the back of your arms.

Cool-Down & Stretch (5 Minutes)

Bring your heart rate down and improve flexibility with these static stretches. Hold each stretch for 30 seconds.

• Quad Stretch: Stand and hold your foot behind you, gently pulling it towards your glute.

• Hamstring Stretch: Sit on the floor with one leg extended and reach for your toes.

• Child's Pose: A relaxing pose to stretch your back, shoulders, and hips.

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