31 Days To A Much Improved You – Tip #17 Add 4 More Exercises To Your Resistance Training

Lunge - Start Position

Lunge - Finish Position


The Lunge is a great lower body exercise. Start with your feet about shoulder width apart, step back with one foot maintaining that width between your feet. Your feet will remain in place during a stationary lunge. You should have more weight on your front foot. You should be on the ball of your back foot with your heel pointing toward the ceiling. With your upper body tall and sternum lifted you are going to lower your hips and upper body straight down toward the ground. You do this by allowing both knees to bend. Stop before your back knee hits the ground. Return to the start position by pushing through the heel of the front foot. It’s important to move up and down and avoid the natural tendency to drift forward as you descend. Repeat with the opposite leg forward.



Lat Pulldown Start Position

Lat Pulldown - Finish Position

Lat Pulldown

The Lat Pulldown is a good upper body exercise that will help to strengthen your back. Grab the bar with an overhand grip with your hands slightly wider than your shoulders. Lean back slightly to avoid hitting your nose with the bar. Pull the bar straight down to your collar bone and squeeze your back. Return the bar to the start position. Avoid allowing your shoulders to elevate as you pull the bar down. Don’t pull the bar lower than collar bone level and avoid rocking back and forth as you perform the exercise.




Step Up - Start Position

Step Up - Finish Position

Step Up

The Step Up is great because it mimics an important daily activity, walking up stairs. It also helps with balance. Start with one foot on the floor and one foot on the step. Press through the heel of the foot that is on the step and stand all the way up before placing your other foot on the step. Perform all of the Repetitions on one leg then the other. In other words, leave the foot of what ever leg you are exercise on the step until the set (for that leg) is done. Then switch legs. Hold Dumbbell in your hand or use a higher step to increase the intensity of the exercise.







Arnold Press - Start Position

Arnold Press - Finish Position

Arnold Press

OK, this is called an Arnold Press because Arnold Schwarzenegger supposedly invented it. It’s basically a Dumbbell  Military Press, but with some shoulder rotation. This exercise will help to increase your shoulder strength. Hold the dumbbells at collar bone level with your palms facing your body.  Press the dumbbells to the ceiling while simultaneously rotating your palms 180 degrees, so they are pointing forward at the finish position. Return your hands to the start position






Add these for resistance training exercises to the four that I introduced in Tip #12. Do all eight exercises 3 times each week, always resting a day in between workouts. Check out the video below to learn more about how to perform these exercises correctly. I’ll be back tomorrow with Tip #18



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