Strength Training Washington DC

Here are some information and helpful tips on strength training including how to stay fit and injury free when working on strength training exercises. This routine is to be performed as a circuit, meaning little to no rest between exercises. When you’re finished one exercise, move right on to the next one.

Dick's Sporting Goods
(703) 933-0736
5714 Columbia Pike
Bailey'S Crossroads, VA
 
Dick's Sporting Goods
(301) 947-0200
2 Grand Corner Avenue
Gaithersburg, MD
 
One To One Fitness Center
(202) 347-5347
555 13th St NW Ste C112
Washington, DC
 
Drilling Tennis & Golf
(202) 737-1100
1040 17th St NW
Washington, DC
 
City Sports Inc
(202) 467-4100
1111 19th St NW
Washington, DC
 
Dick's Sporting Goods
(301) 885-1762
11080 Mall Circle Road
Waldorf, MD
 
City Sports
(202) 544-6083
727 7th St NW
Washington, DC
 
Sports Zone Corp
(202) 232-1395
2301 Georgia Ave NW
Washington, DC
 
Facility Merchandising Inc
(202) 223-8467
1050 Conneticut Ave SW
Washington, DC
 
Sports Zone The
(202) 544-1870
801 H St NE
Washington, DC
 

Strength Training

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Strength Training

Stay fit and injury-free

I know that weight / strength training is not everyone’s cup of tea, but I deem it necessary for anyone who wants to stay fit and injury-free. Proper strength training will improve muscle tone, correct any muscular imbalances over time, add strength to your cardiovascular program and will increase your body’s lean mass, leading to an overall increase in your metabolism. If your workout consists almost entirely of cardio and you are interested in incorporating some strength work into your program, read on!

Full-Body Strength Circuit

1. This routine is to be performed as a circuit, meaning little to no rest between exercises. When you’re finished one exercise, move right on to the next one.

2. Each exercise should be performed for 15 to 20 reps, so choose weights that are appropriate for the rep range. You want to be able to do at least 15 reps, but not much more than 20. The exceptions are push-ups and burpees, which require only your body weight. For these two exercises, go to failure.

3. The entire circuit should take less than 15 minutes to complete. If you are doing this circuit more than once, do 5 minutes of moderate-to-hard intensity cardio at the end of the circuit before starting again.

  • Push-ups
  • Lunges (with dumbbells)
  • Lat pull-down
  • Burpees
  • Wall squat (with stability ball and dumbbells)
  • Triceps extension
  • Biceps curls (with dumbbells or barbell)
  • Hamstring curls (with stability ball)
  • Should...

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