Workout of the Day : Clean and Press, Squat
So far we have been doing only bodyweight calisthenics. Today I’ll add weights for the first time.
Weight for Men to use : 95lbs
Weight for women to use : 65lbs
Note: (If you can’t life the mentioned weights then use as your body permits, but you should be able to lift these weights comfortably after some practice.)
Exercises:
Clean and press
Squat.
3 Sets of 15, 12,10
Try to hold 1 minute plank.
My Notes on these exercise: Clean and press, Squat both are associated with power lifting. Its pretty ironic that we normal folks need these most, yet unfortunately we don’t like to be associate with them.
Not only you get full body workout with clean and press, but also you can strengthen your core(abs), your back and complete upper body.
If possible find someone (power lifter) to teach you proper lifting form. Tell them you don’t want to become power lifter but want to learn as these exercise build strength.
Again you won’t be spending lots of time in this. Less than 10 minutes, If you are a beginner, you’ll find this exercise to be more than enough.
I can give you more complex routine but that’s not necessary right now…
Leave a Reply