Strength

I like to do 1-3 strength workouts a week.  This has varied from weights workouts in the gym, to my own circuits I’ve made up and even the Insanity DVD workout.   In the past I’ve also dabbled with Body Pump and would suggest everyone does a strength session at least 2-4 times a week.

Here are my pages on:

Weights
Circuits
Punch Bag Circuit
Insanity Workout
Bodypump
Handstands

I like to use strength training as a form of cross training.  I aim to hopefully maintain a strong body all over, whilst also providing strength for my running, swimming and cycling.

I mix my strength workouts together to challenge me and others and build variation into my strength workouts.

For my strength workouts, they’re usually 45 minutes to an hour long and I mix in:

• A little bit of cardio to warm up (5 mins)
• Weights and Plyometrics: Legs & Back, or Chest, Shoulders and Arms (25-35 mins: 3-4 triple supersets chosen from the list below)
• Plyometrics / Abs / Kettlebell / Boxing / Bosu (20 mins: 3 circuits of between 6 – 10 exercises)

Here’s an example of my current Strength Workouts:

(I print them out on a little bit of paper and take them into the gym along with my iPhone 🙂 ):

TIMINGS

WEIGHTS & PLYO: 3-4 TRIPLE SUPERSETS

PLYO OR ABS: 3 CIRCUITS OF 6-10 EXERCISES

KETTLEBELL OR BOSU BALL: 3 CIRCUITS OR 10 OR 12 EXERCISES

Here are some of my various strengh workout examples:

Amazing Abs Circuit
Legs, Back & Kettlebell workout
Chest, Shoulders, Arms & Plyoboxfit
New ViPR Workout
Smack my punch bag up!
Weight Lifting Tips for Women
Weights, Plyo and Abs Workout

And some tips:
Do’s and don’ts of Successful Strength Training