Resistance Workout

Resistance workouts can be any type of exercise that place resistance on the muscles.  You can use dumbbells, resistance bands, weight equipment, medicine balls, and the easiest is to just use your own body weight.  This workout can be done anywhere and can be modified to fit anyone with little or no equipment.

*Do all exercises to failure, that means you could not do anymore with correct form. (complete 2 sets of each exercise to begin with and work up from there)
*On all exercises exhale (breathe out) during the hardest part and inhale on the easiest part.
*Keep your spine stable and strong by pulling your belly button up towards your spine on all exercises.

Warm-up - Do something aerobic for 5 minutes to loosen up your muscles and get the blood flowing.

Pushups - 2 sets to failure
Beginner - a standing pushup against the wall with feet shoulder width apart and arms wider than shoulder width lower full body into wall (bring your butt with you) and then pushup to start position.  As this becomes easier angle your body downward like starting on the back of a couch.
Intermediate - a kneeling modified pushup on the ground
Difficult - full pushups on the floor making sure not to bow the back and keeping the body in a flat plank position (your butt is not up).

Chair Squats - 2 sets to failure
Find a sturdy chair and place it against a wall so that it won't tip over on you.  Stand out in front of the chair with feet shoulder width apart and your spine straight with shoulders and head back.  Slowly squat down placing your butt barely on the edge of the chair and return to starting position.  The weight of your body should be on your heels not on your toes!

Plank - 2 sets to failure
Lying face down on the ground, hold your whole body up on your elbows and your feet.  Make sure to not let the back bow.  Hold for as long as possible but if you feel it in the lower back stop and maybe start with a kneeling modified plank where you start in a kneeling position so you are only holding up part of  your bodyweight.

Those 3 exercises target the major muscle groups that strengthen your whole core, and burn the most calories.

Now cool down for 5 minutes, stretch, and give yourself a compliment because you did it!  Complete this routine on two alternating days, like Tuesday and Thursday.