Build Strength without Weights: Give This Fitness Coach's Seven Bodyweight Exercises a Try instead
In a bid to strengthen the entire body and accelerate metabolism, a seven-tier training program has been created by Mike Mancias. This workout, designed to work the entire body without any equipment, has gained popularity due to its effectiveness in muscle-building and calorie burn.
The exercises in this workout are labeled with a number and a letter, making it easy to follow. The first exercise is a push-up, with 2 sets and 10 repetitions. The second exercise is a split squat, with 2 sets and 10 repetitions on each leg. The third exercise is a single-leg glute bridge, with as many repetitions as possible (AMRAP) and 10 repetitions on each side. The fourth exercise is also a squat, with AMRAP repetitions.
To perform the squat, stand with feet slightly wider than hip-width apart, toes pointed outwards slightly. Push hips back, lower towards the ground, and return to a standing position. For the single-leg glute bridge, lie on your back with your knees bent and feet flat on the floor. Straighten one leg and squeeze the glutes to drive hips upwards.
A modification for the single-leg glute bridge is to place the planted foot on a sturdy elevated surface like a couch. For the squat, you can hold a dumbbell or kettlebell in front of your chest, which is called a goblet squat.
The workout follows a superset format, grouping exercises together to be performed back-to-back. It consists of 3 circuits: one for each of the supersets, and a final three-move circuit. This format not only raises heart rate and burns calories but also improves mobility, decreases the chance of injury, and elevates calorie burn.
When starting out with strength training, full-body workouts are more effective than training different areas on separate days as it provides more frequent stimulus to muscles, leading to faster progress. To learn and build strength, it's necessary to challenge oneself, following the principle of progressive overload.
Sally Moss, the founder of training company Strength Ambassadors, created the seven-move workout. She emphasizes the importance of good form in strength training to engage targeted muscles, lift safely, and minimize injury. The benefits of Sally Moss's strength training workout include improved mobility, decreased chance of injury, comprehensive muscle-building, elevated calorie burn, lowering blood sugar, improving balance and posture, and reducing stress.
The workout aims to build muscle and boost metabolism. While a few items like resistance bands and dumbbells or kettlebells can help make significant progress in strength training at home, the seven-tier swing training program is possible without equipment, making it accessible to everyone.
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