At our Pilates Centre, we’re always excited to bring you effective, time-efficient workouts that fit into your busy schedule. Today, we’re thrilled to introduce “The 9-Minute Strength Workout,” a powerful routine. This workout comprises nine strength training exercises that target different muscle groups and, when combined, provide a full-body workout.
Why This Workout Works
Each of the exercises in this routine focuses on a specific set of muscles, ensuring a balanced approach to strength training. By performing these exercises consecutively, you engage multiple muscle groups, enhancing overall strength and endurance. The structure of the workout, divided into three sets of three exercises, allows for optimal muscle engagement and recovery.
How to Perform the 9-Minute Strength Workout
Getting Started
- Set a Timer: Use a timer or position yourself near a clock with a second hand.
- Warm-Up: Do a quick 10-minute mat workout to warm up the body and prevent injuries.
The Exercises
Set 1:
Squats Against the Wall – Stand with your back against a wall, feet shoulder-width apart, and lower your hips down to a seated position, then return to standing. Perform for one minute.
Squats – Stand with your feet shoulder-width apart, lower your hips back and down as if sitting into a chair, and then return to standing. Perform for one minute.
Push-Ups – Start in a plank position, lower your body until your chest is in the line with elbows or hands (more challenging), then push back up. In the video we are using the push up bar to make it a bit more challenging. Perform for one minute.
Take a one-minute break before moving on to Set 2.
Set 2:
Plank on Hands or Elbows – Hold a plank position, keeping your body straight from head to heels, on your hands or elbows. Perform for one minute.
Lunges – Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Return to standing and switch legs. Perform for one minute.
Shave Your Head Prep and Goalpost Arms – Stand against the wall with your feet one foot distance away from wall and knees slightly bent. Bring your barks back at a 90 degree angle and forehands and forearms touching wall. Shaving prep: slide arms up and down without moving you back and ribs away from way. For goalpost arms pull arms away from wall and touch them together keeping the 90 degree angle and take them back to the wall.
Take a one-minute break before moving on to Set 3.
Set 3:
Goalpost Arms – Stand with your arms in a goalpost position, elbows bent at 90 degrees, and rotate your arms forward and back. Perform for one minute.
Mountain Climbers – Start in a plank position and alternate bringing your knees towards your chest as quickly as possible. Perform for one minute.
Bridge – Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling and lower them back down. By doing this, you articulate the spine down bone by bone. Perform for one minute.
Bicep Curls – You start with arms by your side and bend the elbows at your ribs, then lift the arms to a 90 degree angle with elbows inline with the shoulders, then open up arms to side as you bend the elbows bringing the hands to the shoulders. Perform for one minute.
Criss Cross – Lie in your back with your hands behind your head and your knees bent into your chest. Curl the head up with your hands behind your head bring the knee to the opposite elbow as you twist to one side and extend the opposite leg to 45 degrees. Inhale in the middle but exhale to maximize the twist. Try to curl up higher to intensify the twist.
Final Stretching
End your workout with a few minutes of stretching to cool down and improve flexibility. Focus on the major muscle groups worked during the routine, holding each stretch for at least 20 seconds.
Tips for Success
- Consistency: Incorporate this workout into your routine at least three times a week for the best results.
- Intensity: Perform each exercise as intensely as you can while maintaining proper form.
- Hydration: Drink plenty of water before, during, and after your workout to stay hydrated.
Conclusion
The 9-Minute Strength Workout is an efficient and effective way to build strength and improve overall fitness. Whether you’re a beginner or a seasoned athlete, this routine can be adapted to meet your needs. Give it a try at our Pilates Centre and experience the benefits of a whole-body workout in just nine minutes!
Call +34 610306005 or Email: info@pilatescentre.es
Stay fit and strong!
John McCallum
is an esteemed, Fully Certified Comprehensive Classical Pilates Teacher and takes immense pride as the proprietor of the distinguished Pilates Centre located in Jalon, Spain. His remarkable journey in the realm of Pilates commenced back in 2006, a pivotal juncture when he confronted the diagnosis of three slipped discs in his lower back. Pilates emerged as a beacon of profound hope and rejuvenation in his life. Instead of succumbing to the prospect of surgical intervention, Pilates gracefully assumed the role of his lifeline.
This transformative experience impelled him to make a resolute decision that would reshape his life’s trajectory. Following his journey to become a Pilates Teacher, he passionately extended the benefits he had personally garnered to those in need. This also took him to travel to other countries to continue to learn and have a fuller understanding of the method.
Fueled by an unwavering passion for Pilates, he has forged a dynamic collaboration with a reputable research institution. This strategic alliance enables him to deliver precise and illuminating insights, fostering support and empowerment for individuals interested in the power of this method. His literary contributions have garnered distinction within an array of esteemed global publications.
