Get Strong - Medium #9

Benefits of the Workout

This strength workout focuses on the upper body an suits you that like to let the legs rest, for you that have leg injuries and also for you that just like a great upper body workout!

What You Must Do

Bench press // Chest press: 3 sæt - 15 reps
Side plank: 3 sæt - 30 seconds
Mountain climber: 3 sæt - 20 reps
Hollow position: 3 sæt - 20 seconds

3 times

How You Must Do It

Warm up before workout and then do the following exercises:

Dumbbell chest press (can also be done with a barbell) - 10-15 reps
Side plank - hold for 30 seconds on each side
Mountain climber - hold for 20 seconds on each side
Hollow position - hold for 20 seconds

Pause between each exercise and between sets, repeat 3 times/sets.

Forklaring

Detailed Instructions

Bench press // Chest press

Chest press targets your pectorals, deltoids and triceps. The upper body strength you get from this exercise with be of great help in daily activities where push strength is needed.

Hollow position is an effective exercise for your core muscles. The exercise is gentle and perfect for beginners - althought the effect is everything but basic. The exercise is used by gymnastics because it helps strengthen your core so that exercises that demands a strong posture is easier to hold. This way the hollow position also gives you the strength you need to keep a good posture.

Mountain climber

Mountain climbers train both strength and fitness. The position you hold during the exercise also means that you exercise balance and support muscles, as well as improve coordination.

Side plank

The side plank is one of the best exercises for the side muscles and core. At the same time you also strengthen the seat muscles, hips and shoulders since all these muscle groups must be activated to help stabilize the body during exercise.