This Simple Workout Routine Will Help You Get Stronger In Just One Week

Seven days really can make a difference.

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get stronger in one week

Get Stronger In One Week

Want easy and accessible workouts you can do at home? Certified athletic therapist Peter Levidis created this seven-day plan that you can do anywhere for all-over conditioning. If you’re new to working out, start with these moves, doing one a day. If you already are active, just add these exercises to your daily program.

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get stronger in one week - push


Your workout should have a “push” movement, like push-ups. Not ready for off-the-floor, on-the-knees versions, do push-ups off a counter (12 to 15 reps), keeping your elbows facing 45 degrees behind you.

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get stronger in one week - pull


Your workouts should also have a pull movement exercise. Do elastic rows with an exercise band, keeping your elbows behind you as you pull your shoulders backwards. Adjust the resistance by the exercise band you choose. Aim for 12 to 15 reps.

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get stronger in one week- twist


You’ll want to make sure you do a move that makes your body twist and rotate. Using an exercise band, do a lunge stretch from side to side as you sweep the band around the front of your body. You’re twisting your core as you follow through the move. Do 12 to 15 reps each side.

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get stronger in one week - squat


Many trainers say that squats are the most effective exercise. Do body weight squats (12 to 15 reps) keeping your bum back and lowering for a count of three. Pause for a second and raise for a count of one.

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get stronger in one week-bend


Bending over is a move that we all take for granted, but it’s one that we shouldn’t take for granted. Do Romanian dead lifts (12 to 15 reps), hinging at the hip to lift a weight of your choice, knees slightly bent and back arched. Always keep the arms down, and do not lift the weight up in the air.

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get stronger in one week- lunge


Like squats, lunges are a must-do move. Do walking lunges, keeping your front knee behind your toes, lowering for a count of two, pausing for one second and rising for one second. Make sure you aim for 12 to 15 reps each side (24 to 30 reps in total).

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get stronger in one week -walk


Even if you have a rest day, go for a quick-paced walk or jog for at least 15 to 20 minutes.

Originally Published in Best Health Canada

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