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When you have plateaued in your exercises and routines, use a weighted vest to perform the same exercises and routines you love doing! The extra weight helps build strength, stamina, muscle tone, and most importantly, increases the intensity of your workouts so you feel them again.
But there’s also another type of fitness enthusiast that can benefit from using a weighted vest. The beginner stuck in the middle stage where beginner workouts are too easy and intermediate exercises are too hard. That’s why we created the options below.
Here you’ll find a beginner’s weighted vest workout that can be done anywhere from 30 minutes to 45, depending on how long your stops are in between sets or if you add additional reps.
3 sets of 10 reps on each leg
Besides burning calories, lunges work several muscle groups at once including your glutes, hamstrings, calf muscles, quadriceps, abs, and back muscles.
Bonus Movement: Hold a medicine ball in front of you with your arms extended or do curls with dumbbells to get an arm workout in.
3 sets of 5 reps
Similar to ab wheel rollouts, ab walkouts are slower and more controlled. This works out your abs, delts, hamstrings, and triceps.
Tip: Don’t let your hips sag down or get too high as you “walk”.
3 sets of 10 reps
This is a strength exercise that targets the glutes, quadriceps, and hamstrings.
3 sets of 10
Mountain Climbers are sure to get your heart beating fast while using almost every muscle group in your body -- deltoids, biceps, triceps, chest, obliques, abdominals, quadriceps, hamstrings, and hip abductors.
Tip: Keep your body in a straight line.
3 sets of 5
Push-Ups are a popular exercise that work your pectorals, deltoids, triceps, serratus anterior, and abs.
Tip: To make this exercise more challenging, place your feet on a Plyometric box.
3 sets of 5
This is one of the few exercises that builds muscle and improves your cardio at the same time. With this exercise, you use your quadriceps, hamstrings, calves, lats, glutes, erector spinae, hip flexors, abs, pectorals, deltoids, and triceps.
3 sets of 10
A dip is an upper body strength exercise that trains the triceps, deltoids, pectorals, and rhomboid muscles.
Weighted vests help improve your performance, fitness, and strength. By boosting the intensity of your workouts, you boost your gains and achieve your fitness goals faster. Wearing a weighted vest is a great way to get stronger and have a more enjoyable workout that can follow you through all your fitness stages!