Welcome! Whether you want to lose weight or put on lean mass or just get stronger, strenght training is a great way to do it.
This challenge focuses on 3 building block exercises that improve strength and maximize muscle recruitment during your workout. All of these exercises are compound movements, meaning you have to bend more than one joint to execute a repetition.
Deadlift: basically, start with a weight on the ground, grab it with your hands, and stand all the way up. ALL deadlifts can be added into your total (sumo, stiff-leg, standard, romanian, reeves, etc) Deadlifts work the thigh muscles, glutes, lower/middle/upper back, core, shoulders, and forearms.
Squat: start in the standing position, squat until your upper leg is paralell with the ground, then stand back up. ALL squats can be added into your total (back, front, overhead, dumbell, etc...but no machines) Squats work the thigh muscles, glutes, and core.
Bench press: if you don't know how to do a bench press, look it up
ALL forms count (incline, decline, dumbell, wide, close-grip, etc...no machines) Bench presses work the chest, shoulder, and tricep muscles.
In this challenge, count all of your work. If you do incline, flat, and decline bench press during a single workout session, add up each pound lifted to count toward your total.
If you have any questions...let me know and I'll do everything I can to help you!