Strength Workout #6

 

6 Best Band Exercises (ULTIMATE FULL BODY WORKOUT) | Mind Pump

Video taken from the channel: Mind Pump TV


 

30 Minute at Home Full-Body Workout: Day 6 | Clutch Life: Ashley Conrad’s 24/7 Fitness Trainer

Video taken from the channel: Bodybuilding.com


 

The 6 BEST Exercises for MUSCLE & STRENGTH | Calisthenics Unity

Video taken from the channel: Calisthenics Unity


 

Week 6 Day 5 // Upper Body Strength // Back + Triceps

Video taken from the channel: Heather Robertson


 

INTENSE STRENGTH & PLYO WORKOUT CIRCUIT 6 MINUTES PLUS BONUS ROUND

Video taken from the channel: shortcircuits_fitness


 

Week 6 Day 1 // Shoulders + Chest // Superset Strength Workout

Video taken from the channel: Heather Robertson


 

Week 6 Day 3 // Legs + Biceps //Superset Strength Workout

Video taken from the channel: Heather Robertson


The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. You’ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. Within each workout, you’ll want to keep your rest periods between 90 seconds and two minutes during weeks one and two. This three-workout strength programme focuses on the three lifts that are involved in powerlifting competitions – the squat, deadlift and bench press.Improving your ability in these big moves. This intensive 6-week training program combines the best of powerlifting and bodybuilding science to build dense muscle and freak strength.

The Dynamic Duo. Our program is a mix of the Westside Barbell powerlifting template and old-school, high-volume Lifting for Life. Of course, building muscle. This 6-week Navy SEAL workout routine offers real-world training in speed, strength, and endurance to improve your overall fitness. Health & Fitness John Cena’s 6-Week Workout Program to Build Strength and Size.

Peter Yang. by MF Editors Click to share on Facebook (Opens in new window). For a beginner’s workout to be effective, the full-body program should incorporate high-volume training, increased intensity, and workout splits to achieve significant muscular gains, also known as hypertrophy. This will help you build muscle size and strength. Think about your lifestyle and select a workout that fits.

Don’t try and fit a 5-6 day workout routine into your already busy lifestyle. You’ll skip days, not recover properly and ultimately fail. You would have been better off with a workout plan that only requires 3 days in the gym. Think about how much time you can realistically put in.

Page 1 | Whether you’re into bodybuilding, power lifting, strength training or just getting started, these workouts and tips will help you reach your goals. Valor Fitness is committed to the Home Fitness/Cross Training enthusiast; Valor’s 400+ product line offers items for fitness professionals, studios, and gyms while never forgetting the home user. With the increased popularity of Cross Training Gyms along with Fitness Competitions, Valor Fitness has also incorporated into the product line equipment targeted toward Box Gyms and Cross Training. Every Studio 6 Fitness workout uses the Lagree Fitness™ Method and the patented Megaformer™ machine.

Inside the Studio Meet Elizabeth, owner of Studio 6 Fitness, and take a tour of our studio.

List of related literature:

Circuit training does a decent job of building strength, and it can be a good substitute for an aerobic workout, especially if you start and end with a fairly long aerobic warm­up and cool­down.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

To tap into a great array of strength-training exercises, cardio-workout ideas, and motivating tips, check out the complete exercise library at www.thebestlife.com.

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

As you feel yourself getting stronger, add 2 reps every week until you are doing a total of 20 reps for each exercise (10 on each arm).

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Some examples of traditional strength-training exercises are overhead press, bench press, biceps and triceps curls, leg presses, leg extensions and curls, calf raises, and abdominal crunches.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

Strength comes from muscle resistance exercises—like simple calisthenics, push-ups, pull-ups, and sit-ups, and from working with weights.

“The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change” by Stephen R. Covey
from The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change
by Stephen R. Covey
Simon & Schuster, 2013

Strength-training activities, such as lifting weights, at least two times a week keep your body strong for sports and everyday living.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

The most common exercises for building strength are squats, lunges, push-ups, etc.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

A common strategy is to divide the program into upper body “push” exercises (i.e., chest, shoulders, triceps), lower body exercises, and upper body “pull” exercises (i.e., upper back, trapezius, and biceps).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

One-repetition maximum lifts and stroke-simulated pulls on a swim bench are excellent for evaluating changes in strength.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

Strength Training for Women.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

View all posts

53 comments

Your email address will not be published. Required fields are marked *

  • Hi Chris. I don’t usually comment, but I think more videos should be workout based instead of just the best exercises. Like if you videos were a whole workout that you could give out. Hopefully this makes sense

  • Woow!!! It was a perfect workout after the weekend. I had to stand up from the ball during the last reps of small circles in the last set, lol!!! Thanks Heather!!!

  • For legs: single leg lunges, pistols and sissy squats. Bands are great for when you are travelling or want a quick and easy warmup morning workout. But not just one, get a range of thicknesses. Handy to have.

  • Not gonna lie, I paused after the second set and contemplated quitting this workout for today. So tough!! But finished it after all and it feels so good!

  • Halfway through! Thanks so much, I’m loving this workout series:) Doing this along with daily yoga, biking/running on 2 days off and my body is feeling so great! Thanks again for these solid and fun workouts, can’t recommend enough!

  • Wow. I’m still alive:-) during the set I tell to myself, after that I return to bed, but at the end I’m feeling so good!!!! Thank you Heather.

  • The band pull aparts ( 2:10) is excellent for the Rhomboids. This exercise will assist the chest. This was an exercise I had to perform due to a sore front shoulder and overworked chest muscles.

  • Hi Brother���� Sorry Do you have a calisthenic exercise for the side shoulders, posterior or back shoulders and upper, middle, lower trapezius, thoracic and lower back forearm, wrist and rotator cuff and how to neck exercise?��

  • Thank you for the helpful tips and demonstration. Just ordered my bands, until my gym opens up again….. Plus Sal’s a hottie �� so I guess thanks for that too ������

  • I’m halfway through the workout and I love it. Best one Ive tried. Its challenging but I’m able to do all of it. Once in a while I substitute other moves when doing ab workouts because my abs are weak. Love it. Thanks heather for creating this for free. Im sure it took a lot of work and time. I appreciate it.

  • Over board on stretching… just get fit and in shape first, then later on if you need more flexibility go ahead and get it. Fe minutes loosening up and some stretches at end is all you need and will make sure you stay motivated and consistent. All that stretches deters you from whats important.

  • Hello Brother�� Sorry Do you have a calisthenic exercise for the side shoulders, posterior or back shoulders and upper, middle, lower trapezius, thoracic and lower back forearm, wrist and rotator cuff and how to neck exercise?��

  • hmmmm….. jump squats and frog jumps are basically the same things. my legs were fatigued! not sure how you do those weighted, i had to drop the weights.

  • 1. Pull ups
    2. Dips
    3. Pyke pushups
    4. Decline sit ups
    5. Squats
    6. Nordic hamstring curl (cheated) *Highly reco this because you NEED to curl legs for optimal hamstring gains. hip flexion is not enough for hammies.

    great list bro

  • I just went from 3 pound to 5 pound weights this week and my arms where burning! But I’m thankful for my arms! Soon to be strong arms!!

  • I have been following her exercising routine for 2 years and am in my leanest shape ever. Her videos are easy to follow in real time training sessions. Thanks Ashley.

  • Week 6 Day 1 DONE! Was a little confused in the explanation of the supersets but once I got into it, it made perfect sense! Shoulders will be so sore tomorrow!

  • I don’t have the bars at home so I ordered a door anchor. Would i be able to do all these workouts with a door anchor and would it be safe?

  • Aloha Heather & 12-Week Squad! I first joined this challenge due to my children being ‘all-in’ for a quarantine fitness routine we could all do and hold each other accountable for. My twins are 25 and one lives in NYC and the other here in Hawaii. My younger children are 19, 16, and 14. We are all at different points—some have fallen off and are doing their own training for their upcoming sports. The point is, I am so happy to have started this, as I have seen results and feel amazing. Yes, like many of you, I am puzzled by how easy Heather makes some of the exercises look, yet, i am so happy that she always reminds us to make modifications, as needed, all the while making sure we are still challenging ourselves. After having five children, my abs are my weakest point and i am always grateful for ab work. My goal is to, one day, do a legit bridge on the ball with lifting a leg. LOL. I feel so awkward and need to continue to work on this. Lastly, my girlfriend and I were just lamenting about how we are on Week 6 and our bodies are STILL sore! I attributed this to Heather’s awesome arrangement in the workouts, as they are NOT routine—anything but—and keeps our bodies from becoming complacent. That’s my theory. All in all, thank you to everyone who posts, as it encourages and inspires me to keep going! I am excited to make it to the finish line with all of you warriors!

  • so. Many. Jumps. I modified and kept moving. I told myself I am the change and kept my thoughts hi and thats what kept me going on todays hard core awesome sweat session!

  • I’m just wondering until what trimester is it safe to keep doing these work outs this is my second round and just in my first trimester but feeling a lot more fatigued and dizzy after some moves if someone has some knowledge I would appreciate the impute thanks

  • Shoulders and chest exercises, should be it will be easy peasy, I was thinking. I’ve never been so wrong ���� hardly can hold phone now to write this review. Thank you Heather!

  • I started week 6 day 1, it is new challenge because this workout has new format(4 supersets x 3 repeat) and the shortening of the time for rest����. You need to be faster than before. You need to catch your breath than go on! This workout focouses not only shoulders and chest but also ARMS!�� Warmuping is a great preparation for the toughest training!
    During for workout I noticed that I do exercise “Weighted Jacks” easier than before at the beginning of the Program of Heather.�� However second set was incredible heavy like all later ones. I am obliged to change the weight of dumbbells a lighter.
    Especially thank you very much, Heather ♥️ for exercises: ” 1-Arm Front Raise”, “Tpush up”, “1-Arm Chest Fly”, “Rear Delf Flys”, “Small circles”.Today a known exercise”Shadow Boxing” was difficult.
    I realized that I am standing at the beginning of my way! I am keenly appreciative,Heather!��������

  • For anyone asking where they can buy the resistance band http://www.relastics.com/products/relastics-bands i got mine here and it is really good

  • I still don’t know why I thought this set of exercises are going to be easy.. This was indeed a killer.. especially the cardio moves at end of each superset.

  • Hello. Looking for an anchored resistance band workout that is broken up over several days emphasizing a different muscle group each day so that by the end of the week, the entire body is worked over. PLEASE HELP!!

  • 63 years young and made it through the first 6 weeks! Burpees are tough but I modify as needed. A great program Heather, loving it! Looking forward to the next 6 weeks and sticking with you beyond the program.

  • Great video I’m 85 years old and haven’t worked with bands in about a year. I’m going to start with this but not overdue each exercise and rest 90 seconds between and add my hip exercises at the end Thanks

  • Day 3 week 6 is the best☀️ although there’re two of the extremely difficult exercises ” Jump Frog” and ” Frog Jumps”,which repeated constantly ��.
    Yes, it was very heavily. I did it at the end of my tether. After incredible tomorrow workout I feel splendid! Thank you, Heather ♥️.You are an inimitable trainer!����️����

  • I’m one of those half way through this series followers and gave thumbs up for every class, but I’ll have to give a thumbs down for this one: way too many jumping squats. If I could follow your 12-week class half way through that means I’m not a beginner (of course not professional either) but this class almost made me out of breath and hurts my knees. I do hope you could take negative feedbacks, not just the positive ones, because I’m very appreciate all of these classes, but I do find a lot of your classes just insert way too many jumping. As someone lives in a higher level apartment, it’s too hard to follow along; jumping jacks are ok, but jumping squads give too much pressure to my knees (I’m only 112LB and concern about it, not to mention people who is heavier than me). Please consider change or mix more weighted squats into your workout than the jumping ones.

  • Heather, you wanted to know how the shoulders feel, well they are on fire. I am going to need a massage/ a good looking masseuse, oops not happening with Covid19. Hot shower will have to do. LOL

  • Oh my life that was cardio hard for me with THE JUMPING. I was shouting STOP HEATHER! But that kept me laughing and going. Sweating like nothing on earth ����

  • I have a personal hatred for One-Legged Hamstring Curl on the Ball… Maybe someday when I can do it without feeling like a scrunched up toppling over fool… I might make my peace with it ��

  • Thats ME:)!!! Praise the Lord, i made it half way. Ive never been as consistent with a workout plan. I love my results so far. lost 5 pounds and have made some booty gains. Thank you sooooo much!!

  • Arms and shoulders are bulging! What on Earth were those small circles?! I had to quickly roll for the small weights I had abandoned. Great workout!

  • Lovely workout! I really felt the burn!!! I have to admit though, that I had to run to my garage to get lighter weights for that last super set ��. Can’t wait for tomorrow

  • Seriously thank you so much for your channel! Everything I see on my Facebook feed is buy buy buy. So generous of you. And yep I’d buy some swag!

  • For pull-aparts, try holding the bands with the palms facing up, raise the arms and pull apart as you come down. Look at Athlean-X’s resistance band videos. He talks about the reasoning behind each movement.

  • Hey I know Stroops has som really good wall mounts and bands https://stroops.com/store/resistance-bands/ would you recommend using them though?

  • Love your FREE body changing, mind strengthening, physically challenging workouts!! Thank you so much. My one piece of feedback is something the stretches in the cool down have no correlation to body parts actually worked out. For example, week 5 day 5, barely any arm stretches. But again super grateful and I just do extras after video:)

  • I Googled “resistance band exercises” and found this video. Well I tried it and added decline situps to the rotation. I was nauseous by the third set… I like it, and have subscribed to the channel. Thanks for shsring!

  • Ive been following your workouts now for 7 months and i do enjoy them…found this one particularly difficult though as anyone who has kids knows trying to do weighted jacks after 2 kids pfft! Yeah easy for those who hasnt had kids to just say hold everything in…if only it was that easy!! Damn you unkiddied people lol

  • It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from NextLevelDiet are doing a great job. Visit their website and see for yourself.

  • Heather!! your´ve made my quarantine so fun and easy to go through! thank you so much!! 6 weeks done, now ready to start week 7!!

  • HUGE NR of PEOPLE CAN NOT even MAKE 1 single pull up for a beginner? r u craxy? especially fat people who start calethenics and sports?

  • Week 6 Day 5! That was the strongest I’ve felt so far! And I they were the best burpees I’ve done in years. Feeling accomplished!

  • So many jumping today! Wow!! I did travelling frog jumps instead they weren’t as bad as staying in one spot. Man ladies take time and stretch a little while longer if not we will definitely not be making out of bed tomorrow!! Loves from Canada!

  • I finished week 6 this morning I am so proud of myself for six weeks of 6am workouts. Feeling great and looking great (woo hoo!) Thanks Heather!

  • Today I ended week 6 day 5 (I did 30 workouts of Heather).This week was the toughest than previous five but it revealed a lot. I can do a difficult exercise thoroughly to set my teeth on edge����. I got stronger, more enduring, fitter. In general I’ve become dependent on healthy lifestyle of Heather Robertson. This is an enormous sten in my life.⚡✨��I am immensely grateful to Heather and her great cause!��������. It ‘s been six months now but concerned persons continue to write their reviews and feedbacks. It is amazing!

  • I do my workouts after my kids go to bed and usually I can get through it pretty easy but tonight was TOUGH!!!!! Thanks for another great workout, Heather! Always so glad to workout with this great group!

  • I can’t say enough how grateful I am for this program. The fact that this is free to the public is AMAZING. I stumbled upon this at the perfect time coming into the COVID lockdown. This is keeping me so motivated to keep going. I’ve never enjoyed/looked forward to working out like this before. I love the structure and layout of it all. THANK YOU THANK YOU for this!! <3

  • Yesss! Halfway through your 12-week program! I love it so much! Mostly I love how I feel after each one is over! �� I am trying to focus on how I feel versus the number on the scale. Thank you so much for this program! ������

  • I start lesson 5 in the 6th week Can’t believe already gone half way I really feel like the body is sculpting and the pounds are going down. Thank you so much for being amazing Keep up the good work ❤️����