Listed below are five of the most strength training excercises you can perform to really get, and stay in shape. Try each of them daily, and calcute your progress, and you will definetly see a difference, in your energy levels, heart rate, and blood pressure.
Squats: best excercise ever. Squats work your glutes, quads, hamstrings, and calves all at once.
How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees.
PushUps: are compound movements using almost all the muscles of your body. You'll work your chest, shoulders, triceps, back, and abs.
How to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall pushups or, for masochists, one-armed pushups.
Lunges: works most of the muscles in your legs including your quads, hamstrings, glutes, and calves.
How to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges.
The Plank: (or hoves) is an isolation move used in pilates and yoga and works the abs, back, arms, and legs. The plank targets your internal abdominal muscles
How to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges.
Lat Pulldown: works on the major muscles of your back (the latissmus dorsi), which helps you burn calories and, of course, strengthen your back.
How to Do It: Sit on the lat pulldown machine and hold the bar with palms out and wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don't have access to a gym, try a one-armed row
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