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My certificate III in fitness instruction arrived in the mail today. Which makes it a good time to post my current strength training program.

I do three different exercises working up to 12 reps, twice a week. Once I can do 12 reps of a given exercise I modify it to increase its difficulty. I am currently doing:

  1. Single leg squats (legs)
  2. Single arm wall pushups (push)
  3. Chin up/Supine row (pull)

This program suits me because it: is balanced, can be done at home, is quick to do, and being body weight exercise works the core and stabilizing muscles more than other forms of strength training.

There are a multitude of ways to modify exercises to increase or decrease their difficulty. Hopefully this program will last me some time.

More on the one arm chinup and push up and some videos..