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Strength

Perfect Your Posture

Overview

As you're reading this you're most likely slouching over in a chair, sitting back too far, or standing up and leaning in one direction. (It's OK. We know it's true.) All of those bad positions are not only making your body hurt more than it needs to, but it's also making it easier for you to pack on fat to your body. That's why this workout will help realign your body so you can look better and feel better.

How to do this Workout

Perform this workout three times a week, but don't ever train on consecutive days.

When you see a number with a letter next to it (such as 1A, 1B), that means the exercises are performed as a circuit. For each circuit, do one set of each exercise in succession. For example, complete one set of exercise 1A, rest as directed, and then perform one set of exercise 1B and rest again. Follow this pattern until you've completed all sets of each exercise in the group, and then progress to the next circuit.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Workout
  • day 4 Rest
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
    • Superset
    • Sets
    • Reps/Time
    • Rest(s)
      • 1A
      • Goblet Squat
      • Goblet Squat
      • 2-3
      • 8-12
      • 60-90
      • Sets : 2-3 | Reps/Time : 8-12 | Rest(s) : 60-90
      • 1B
      • Pushup
      • Pushup
      • 2-3
      • 8-12
      • 60-90
      • Sets : 2-3 | Reps/Time : 8-12 | Rest(s) : 60-90
    • Superset
    • Sets
    • Reps/Time
    • Rest(s)
    • Circuit
    • Sets
    • Reps/Time
    • Rest(s)
      • 3A
      • Wall Slide
      • Wall Slide
      • 2-3
      • 12
      • 60
      • Sets : 2-3 | Reps/Time : 12 | Rest(s) : 60
      • 3B
      • Floor I Raise
      • Floor I Raise
      • 2-3
      • 10
      • 60
      • Sets : 2-3 | Reps/Time : 10 | Rest(s) : 60
      • 3C
      • Floor Y Raise
      • Floor Y Raise
      • 2-3
      • 10
      • 60
      • Sets : 2-3 | Reps/Time : 10 | Rest(s) : 60
      • 3D
      • Floor T Raise
      • Floor T Raise
      • 2-3
      • 10
      • 60
      • Sets : 2-3 | Reps/Time : 10 | Rest(s) : 60
** - as much as possible; @ - each side
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