This one-week strength training routine is designed to target different body parts each day. Each session is 20 minutes long and includes a warm-up, main exercises, and a cool-down. Ensure you use appropriate weights that challenge you but allow you to maintain proper form throughout.
One-Week 20-Minute Strength Training Routine
ay 1: Chest and Triceps
Warm-Up (3 minutes):
• Jumping Jacks: 1 minute
• Arm Circles: 1 minute
• Push-Ups: 1 minute
Main Workout (14 minutes):
1. Bench Press (Dumbbells or Barbell) – 3 sets of 10 reps
2. Chest Flyes (Dumbbells) – 3 sets of 12 reps
3. Tricep Dips – 3 sets of 10 reps
4. Tricep Overhead Extension (Dumbbell) – 3 sets of 12 reps
Cool-Down (3 minutes):
• Chest Stretch: 1 minute
• Tricep Stretch: 1 minute
• Deep Breathing: 1 minute
Day 2: Back and Biceps
Warm-Up (3 minutes):
• Arm Swings: 1 minute
• Shoulder Shrugs: 1 minute
• Light Jog in Place: 1 minute
Main Workout (14 minutes):
1. Bent Over Rows (Dumbbells or Barbell) – 3 sets of 10 reps
2. Lat Pulldowns – 3 sets of 12 reps (or pull-ups if you have a bar)
3. Bicep Curls (Dumbbells) – 3 sets of 12 reps
4. Hammer Curls (Dumbbells) – 3 sets of 12 reps
Cool-Down (3 minutes):
• Back Stretch: 1 minute
• Bicep Stretch: 1 minute
• Deep Breathing: 1 minute
Day 3: Legs
Warm-Up (3 minutes):
• Bodyweight Squats: 1 minute
• Leg Swings: 1 minute
• High Knees: 1 minute
Main Workout (14 minutes):
1. Squats (Dumbbells or Barbell) – 3 sets of 10 reps
2. Lunges (Dumbbells) – 3 sets of 12 reps per leg
3. Leg Press (Machine or Bodyweight) – 3 sets of 12 reps
4. Calf Raises (Bodyweight or Dumbbells) – 3 sets of 15 reps
Cool-Down (3 minutes):
• Quad Stretch: 1 minute
• Hamstring Stretch: 1 minute
• Deep Breathing: 1 minute
Day 4: Shoulders
Warm-Up (3 minutes):
• Arm Circles: 1 minute
• Shoulder Rolls: 1 minute
• Jumping Jacks: 1 minute
Main Workout (14 minutes):
1. Shoulder Press (Dumbbells) – 3 sets of 10 reps
2. Lateral Raises (Dumbbells) – 3 sets of 12 reps
3. Front Raises (Dumbbells) – 3 sets of 12 reps
4. Reverse Flyes (Dumbbells) – 3 sets of 12 reps
Cool-Down (3 minutes):
• Shoulder Stretch: 1 minute
• Cross-Body Arm Stretch: 1 minute
• Deep Breathing: 1 minute
Day 5: Core
Warm-Up (3 minutes):
• Plank: 1 minute
• Bicycle Crunches: 1 minute
• Mountain Climbers: 1 minute
Main Workout (14 minutes):
1. Crunches – 3 sets of 15 reps
2. Russian Twists (Dumbbell or Bodyweight) – 3 sets of 20 reps (10 per side)
3. Leg Raises – 3 sets of 12 reps
4. Plank – 3 sets of 30 seconds
Cool-Down (3 minutes):
• Cat-Cow Stretch: 1 minute
• Child’s Pose: 1 minute
• Deep Breathing: 1 minute
Day 6: Full Body
Warm-Up (3 minutes):
• Jump Rope or Light Jog: 1 minute
• Dynamic Stretches: 2 minutes
Main Workout (14 minutes):
1. Deadlifts (Dumbbells or Barbell) – 3 sets of 10 reps
2. Clean and Press (Dumbbells) – 3 sets of 10 reps
3. Squat to Press (Dumbbells) – 3 sets of 12 reps
4. Burpees – 3 sets of 10 reps
Cool-Down (3 minutes):
• Full Body Stretch: 2 minutes
• Deep Breathing: 1 minute
Day 7: Rest and Recovery
Use this day to allow your muscles to recover. Consider light activities such as walking, yoga, or gentle stretching.
This routine provides a balanced approach to strength training, targeting different muscle groups each day while ensuring adequate recovery time. Always listen to your body and modify exercises as needed to fit your fitness level and goals.