Are you ready to take your fitness journey to the next level? If so, these six exercises will help you build strength and endurance over the course of nine weeks.

Remember that consistency is key when it comes to seeing results, so commit to these exercises and you’ll see a stronger, healthier you in no time.

1. Squats

Squats are a great exercise for building lower body strength, especially in your glutes, quads, and hamstrings. Start by standing with your feet shoulder-width apart, then lower your body as though you’re sitting back into a chair.

Keep your knees behind your toes and your weight in your heels. Push through your heels to return to standing.

If you’re new to squats, start with bodyweight squats and work your way up to weighted squats with dumbbells or a barbell. Aim for three sets of 10 to 12 repetitions.

2. Deadlifts

Deadlifts are a compound exercise that work multiple muscle groups, including your hamstrings, glutes, and lower back. Start with your feet shoulder-width apart and a barbell on the ground in front of you.

With a flat back, hinge at your hips and bend your knees to grip the bar with an overhand grip. Stand up with the barbell, keeping it close to your body and squeezing your glutes at the top.

It’s important to maintain proper form when doing deadlifts, so start with a lighter weight until you feel comfortable with the movement. Aim for three sets of 8 to 10 repetitions.

3. Push-Ups

Push-ups are a classic exercise that work your chest, shoulders, triceps, and core. Start in a plank position with your hands shoulder-width apart and your body in a straight line.

Lower your body until your chest touches the ground, then push up to return to plank.

If you’re new to push-ups, start with modified push-ups on your knees and work your way up to full push-ups. Aim for three sets of 10 to 12 repetitions.

4. Pull-Ups

Pull-ups are an upper body exercise that target your back, shoulders, and biceps. If you don’t have a pull-up bar, you can use a sturdy doorway pull-up bar or resistance bands anchored to a doorway.

With your palms facing away from your body, grip the bar slightly wider than shoulder-width apart. Pull your body up until your chin is over the bar, then lower back down.

If you’re new to pull-ups, start with assisted pull-ups using resistance bands or a machine at the gym. Aim for three sets of 8 to 10 repetitions.

5. Lunges

Lunges are another lower body exercise that work your glutes, quads, and hamstrings, as well as your balance and stability. Start with your feet hip-width apart, then step forward with one foot until your knee is at a 90-degree angle.

Push through your front heel to return to standing, then repeat on the other side.

If you’re new to lunges, start with bodyweight lunges and work your way up to weighted lunges with dumbbells. Aim for three sets of 10 to 12 repetitions on each leg.

6. Planks

Planks are a great exercise for building core strength and stability. Start in a plank position with your forearms on the ground and your body in a straight line.

Hold the position for as long as you can, making sure to keep your core engaged and your hips level.

If you’re new to planks, start with 30-second holds and work your way up to longer holds. Aim for three sets of 30 to 60 seconds.

Conclusion

By incorporating these six exercises into your fitness routine, you’ll be well on your way to a stronger, healthier you in just nine weeks. Remember to start with lighter weights and proper form, and gradually increase weight and reps over time.

Don’t forget to also incorporate cardio and a healthy diet into your wellness routine for maximum results. And most importantly, have fun and enjoy the journey to a stronger you!.