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Strength Training Options

cardio fitness
Cody Conner
  • On January 9, 2014
  • http://www.pursue10fitness.com

I see people everyday benefit from strength training by using free weights and weight machines. The question is often, “Which should I be using?”

The fact is, like cardio, there is always a place and purpose for both. You have to know what your goals are and figure out which is best suited for you. Whether you are a person with the goal of weight loss that is new to working out or someone looking to boost your work out, you can benefit highly from both. Weight Machines are easy for beginners for the fact that there are very low variables. The Bowflex Xtreme Home Gym is a good option and is comprised of many single joint exercises that focus on one specific muscle group at a time. It makes finding exercises quick and easy.

On the other hand, free weights allow many variables. Think of it as your body being  the machine…you choose what movement your body does. The kettle bell is a great free weight that allows for an awesome total body workout in a single piece. It requires balance, coordination and strength all in one. That leads to more work in less time than the weight machines, but more is required from you. Adding balance and coordination enhances your core’s need to engage in the movement which is always a huge plus.

Try one of these strength training options to Pursue your Best!

strength training30 minute Weight Machine Workout

1. Warm Up- Jog or Foam Roll for 5 minutes
2. Chest Press: 2 sets of 10 reps
3. Lat Pull Downs: 2 sets of 10 reps
4. Leg Extensions: 2 sets of 10 reps
5. Seated Bicep Curls: 2 sets of 10
6. Tricep Extensions: 2 sets of 10
7. Hamstring Curls: 2 sets of 10 reps
8. Abdominal Crunches: 2 sets of MAX

 

free weights30 Minute Free Weight Workout (With Bowflex SelectTech Dumbbells)

1. Warm Up- Jog or Foam Roll for 5 minutes
2. Single Leg Roman Deadlifts: 2 sets of 10 each leg
3. Goblet Squats (Single Dumbbell): 2 sets of 10
4. Standing Press: 2 sets of 10
5. Floor Press: 2 sets of 10
6. Bent Over Rows: 2 sets of 10
7. Walking Lunges: 2 sets of 10

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