Hello friends!
So I know that saying exercise is good for you is the most obvious statement ever, but it’s still worth repeating because people just aren’t doing! While it’s not required for weight loss, there are so many benefits to working out regularly:
- Increased energy
- Increased muscle mass
- Increased metabolism
- Reduced risk of chronic disease
- Improved sleep quality
- Improved mental clarity
And of course weight loss! And that’s just to name a few! Anyone looking to change their life should definitely consider including regular exercise into their routine! And my advice for beginners and advanced alike is simple: Start strength training!
Strength training (also called resistance training) is a type of physical exercise that uses resistance to induce muscular contraction. The goal is to enhance the body’s ability to move more weight over time. Strength training is very important in making sure that your muscles get the full benefit of all that exercise you are doing.
There is an enormous list of reasons to start strength training. For starters you will develop strong, lean muscle mass and strong bones. You will improve your balance, coordination, flexibility, mobility, and posture. It will sharpen your thinking, boost your energy levels, and reduce feelings of anxiety and depression, thus improving your mood. Resistance training helps you manage chronic conditions like arthritis and cardiovascular health. Incorporating strength training can transform you body and expand your life!
This all has direct effects on your weight loss. Strength training builds lean muscle. You may already know that more muscle means more calories burned. This is because more muscle mass increases your basal metabolic rate, which is the rate at which your body burns calories when you are at rest. The more muscle you cultivate the more energy your body will consume while working out as well as at rest. And then there’s EPOC or excess post-exercise oxygen consumption. This is the “afterburn” effect that will have your burning calories long after you’ve finished working out!
Strength training is my absolute favorite workout style. Feeling my muscles contract and getting stronger by the day; nothing beats that feeling! And I’ve got the perfect thing to get you started on your strength training journey: The Home Gym Strength Training Fitness Kit by Lamour Fitness Machine! The Fit Kit is the ultimate way to get started on strength training and get real results! This simple kit holds so much possibility in one box. The workouts are effective and there is a lot of variety in the exercises you can do. You can use the different pieces of the kit to customize workouts, increase your strength with the different resistances, and work every muscle in your body. Click here to check out my post on the 4 Reasons you NEED this Strength Training Fit Kit in your life!
To help you get started on your strength training journey, I want to give you the complete list of exercises you can do with the Fit Kit!
Resistance tubes
- Lat pull downs
- Tricep kickbacks
- Bicep curls
- Shoulder press
- Arnold press
- Front and lateral shoulder raises
- Upright row
Resistance bands
- Hip thrusters
- Donkey kicks
- Plank leg lifts
- Plank toe taps
- Squats
- Lunges
- Standing side leg lifts
- Side shuffle
- Standing leg kickback
- Squat leg lift
- Booty kickbacks (standing)
Sliders
- Push ups
- Forward/reverse Lunges
- Curtsy lunges
- Side lunges
- Mountain climbers
- Valslide pikes
- Plank jacks
Exercise ball
- Sit-ups
- V ball pass
- Plank tucks
- Hip thrusters
- Superman
- Wall sit
- Side crunches
- Wood chop
- Ball plank to squat
Jump rope
- HIIT
- Cardio burst
Yoga mat included
So this list is great if you want to design your own workouts and mix and match your routines. However, to make things easier for you and get you started immediately, I’ve created a 31 Day Workout Plan and included a calendar to help you get the most out of these workouts! This plan is great for beginners who need examples on how to plan workouts with the exercises I listed above.
31 Day Fit Kit Workout Plan
Sample Upper Body Workout
Complete each circuit in an ABABAB pattern for 10-15 reps
- Bicep Curl
- Tricep Kickback
- Lateral raises
- Arnold Press
- Push Up
- Upright Row
- Lat Pull Downs
- Shoulder Press
- Bent Over Row
- Chest Fly
- Overhead Triceps Extension
- Front Raises
Recommended Fit Kit pieces: Resistance Tubes, Sliders
Sample Lower Body Workout
Complete each circuit in a ABCABCABC pattern for 10-15 reps
- Lunges
- Squats
- Squat to Leg Lift
- Bridge Hip Thrusts
- Donkey Kicks
- Standing Kickbacks
- Plank Leg Lifts
- Plank Jacks
- Plank Toe Taps
- Side Shuffle
- Standing Side Leg Lifts
- Side Lunge
- Curtsy Lunge
- Reverse Lunge
- Deadlifts
Recommended Fit Kit pieces: Sliders, Resistance Bands
Sample Core Workout
Complete 30 reps of each exercise
- Valslide Pikes
- Ball Sit ups
- V Ball Pass
- Plank Jacks
- Wall Sit Hold
- Wood Chop
- Plank Tucks
- Push Ups
- Mountain Climbers
Recommended Fit Kit Pieces: Exercise Ball, Sliders
Sample Total Body Workout
Complete each circuit in an ABCABC pattern.
- Deadlift to curl to press
- Mountain Climbers
- Front to Side to Back Lunges
- Squats
- Squat Jacks
- Curtsy Lunges
- Arnold Press
- Front raise to Lateral Raise
- Overhead Triceps Extension
- Wood Chops
- Wall Sit
- Ball Crunches
- Superman
- Hip Thrusts
- Push Ups
Recommended Fit Kit pieces: Sliders, Exercise Ball, Resistance Tubes, Resistance Bands
And for 20 High Intensity Interval Training workouts that you can try today, check out my HIIT guide here!
Starting a consistent resistance training regiment will not be easy. And it will not be immediately obvious that your hard work is paying off. It will take anywhere from 8-12 weeks to see changes in your body. It may not seem fast enough in the mirror but know that you will definitely feel changes in your strength. The way your brain interacts with new muscle fibers actually makes you stronger. To consistently see progress in strength and muscle definition you will have to regularly change up your workouts, both in style and in intensity. Variety will ensure you work your body dynamically and consistency will ensure you succeed in your fitness goals.
By now you know how important starting a strength training journey can be for your body and your health. There are so many ways to start your practice and there are so many resources out there to help you find workouts you love (like this guide!). And the Fit Kit is the perfect way to get started on this journey and gives you all you need to customize workouts to your liking. Switch your focus toward resistance training and you will find that there are so many workouts and styles and exercise combinations to ensure you get the fit, strong body of your dreams!
Always remember, You are capable of amazing things and You are worthy of your wildest dreams!
Until next time friends!
XOXO
~~Valerie~~
P.S. If you want to take your strength training to the next level, sign up here to receive my FREE 31 Day Strength Training guide!
