Here's a simple workout that you can do at home or the gym. Give it a try and let me know how you feel.1. Do 3 sets of 15 for each exercise. You can use dumbbells or even cans of soup if your just getting started.
2. Rest no more than 30 seconds between sets, gotta keep the heart rate up.
3. Lift at least 2 times a week with 48 hour rest between (i.e. Tuesdays, Thursday). For best results lift 3 times a week. If you’re short on time you can do just 2 sets of each exercise.
4. Make sure you warm up 3-5 minutes and cool down and stretch after your done. Helps prevent injury and rewards your body for the hard work it performs daily.
5. Its your workout, listen to your body and challenge yourself...a little or a lot!
Chest press- lie on a mat/floor, bench, or stability ball with dumbbells.
(Tips: Hands shoulder width apart with your knuckles to the sealing. Target is over the center of your chest. Inhale on the way down, exhale as you squeeze through your chest on the way up.)
Chest Fly- lie on a mat/floor, bench, or stability ball with dumbbells.
(Tips: Hands face in towards each other. Elbows soft, inhale on the way down, exhale as you squeeze through your chest on the way up.)
Wide Row- Standing up, hinge from the waist, elbows are out wide,
(Tips: brace your core; look at the floor about 5 feet in front of you to help keep your spine long. Draw your shoulder blades down into the spine. Visualize squeezing a penny between your shoulder blades.)
Narrow row- standing up, hinge from the waist, elbows in narrow-
(Tips: brace your core; look at the floor about 5 feet in front of you to help keep your spine long. Draw your shoulder blades down into the spine. Visualize squeezing a penny between your shoulder blades. You can fill your elbows brush by your rib cage as you pull back.)
Bicep curl- hands by your side, palms up
(Tips: elbows under the shoulder to help stabilize and keep the work in your biceps. Curl up towards your chest and extend down to your thigh.)
Triceps kick backs- hinge from the waist, elbows at 90 degrees by your rib cage
(Tips: kick arm straight back, feel the squeeze at the top. Keep spine long.)
Triceps dips- seated, hands by your glutes, lift up
(Tips: lower down to where your elbows are at 90 degrees and then push up.)
Dumbbell overhead press: Elbows at 90 degrees
(Target zone from your ears to the ceiling)
Dumbbell lateral raise: Elbows by your side, slightly in front, lift to shoulder level
Push-ups: hands out wide, knees hip width apart, spine long
(Tips: looking about 2-3 ft in front of you. Lower down to 90 degrees and push up)
Plank: hold for 30sec to 1 min
Side plank: hold 30 sec each side
Happy Holidays and Happy Lifting!!
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