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Strength and Power Boost Workouts to Become Stronger

Either you are looking to lose weight or get and keep yourself in shape through workout there are few things you must not forget. Neglecting some exercises might get the fat off your body but it can make the body weak and power loss. This is especially important in life otherwise. These exercises are beneficial for everyone as they help you improve body strength and gives a power boost. Either you are an athlete or not strength and energy are like a daily requirement, and without it, no work can be done properly. 

Two- or three-days strength training exercises are important even for athletes unless they are not already doing it in the daily workout routine. Or if you train for the upper body half the week spent the rest of the days on lower body training, this way the upper body and lower body strength can be maintained and help you from looking like Johnny Bravo. Plus, don’t be as stupid as the character and wear proper workout clothes during workout otherwise things could sideways. Now that you are done with the appetizer let’s get to the main course. 

Single-Arm Plank

Single-Arm Plank

Start in a position like you are about to do push-ups, hands flat on the ground keeping body raised up high maintaining a straight line from back to the feet. Raise one arm aligning it with the body, hold it there for 30 seconds balancing yourself on one hand and two feet. Repeat on the other side. It focuses on the core giving power to the body.

Barbell and Dumbbell Squats

Barbell Squats

Feet shoulder-width apart, shoulders back and chest out, hold the barbell slightly below the neck supporting it with arms making a 90-degree angle between the arms, shoulder, and rest of the body. Start in a standing position and sit halfway down, making a chair. Hold for a few seconds and get back up. If you are using dumbbells hold them straight down.

Hand Release Push-Up

Hand Release Push-Up

Starting in high plan situation with hands straight on floor shoulder-width apart while the back is straight. Get down touching the chest on the ground. Now lift the hands up in the same position as high as possible. Put it back and push up. Repeat from the starting position. This is just like a push up with an additional step. 

Bulgarian Split Squats

Bulgarian Split Squats

Holding weights in hands put one leg on some box or a small stool that is behind you. Now take a step forward then bend both knees keeping a 90-degree angle with back knee touching the ground. Push back up and do it with another leg. Already losing motivation? A short read on how to keep yourself motivated will help!

Renegade Row

Renegade Row

Grip the dumbbells and get yourself in the high plank position. Keep the hand's shoulder apart while feet wider. While keeping the balance pull back one arm with a dumbbell in it to the ribs and return. Do the movements slowly and repeat on the other side? If it gets hard with weights, try it without weights at first and as you get comfortable add weights. This exercise focuses on your shoulders and back muscles. 

Chin-Up

Chin-Up

Hang from a bar keeping your hands shoulder apart while keeping the chest out. Pull yourself up to the chin holding the body in the same position. Get back to starting position slowly and repeat. Try not to let the body swing, neither jerk nor do half movements. 

Deadlifts

Deadlifts

Engaging glutes, core, hamstrings, quadriceps, trapezius muscles at a time deadlifts are great. There are many forms the following two are what we thought was best you can try others too.

Suitcase

Suitcase Deadlift

Hold weights in both hands and drop weights dead down slowly as you move the upper body with it. Keep back straight and strong, at all times, now get back up straight. Add more weight if it feels too easy!

Single-Leg 

Single-Leg

Stand with feet shoulder apart, knees slightly bent. With weights in your hands do a deadlift but as the upper body goes down one leg is raised keeping a straight line. Think of making a “capital T” with your body. Don’t let the shoulder shrug, and a leg on the ground is slightly bent.

Reciprocal Row

Reciprocal Row

Hold weights in both hands you will stand straight keeping feet’s no wider than shoulders. Bend a little making an acute or zig-zag shape. Hold the weights close to the knees and lift one hand to the ribs. While it goes back down start raising the other hand and continue. Increase the speed as you get pro and add more weights if necessary.

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