A lot of people tend to put strength training on the back burner. Sometimes it's because they don't know what to do, but other times it may be because they are scared of hurting themselves. It's important for all ages and all levels to incorporate strength training into their lives. Because I want to make sure that fitness can be for everyone, I've created this initial routine that can be done by a beginner, or someone of any age. Being seated takes out the balance equation, so you can focus on the muscle groups you are working. I first featured this routine in webcomic form over at Frollie's Fitness Follies. For an entire text layout and description of each move demonstrated in the video, please check that page out! I wanted to follow that up with a video demo, because I know that people learn from all sorts of media options.
The video is intended to be for educational purposes. It's not recorded or designed to be a "press play and follow along" workout. In this video I give a short demonstration of each of the moves listed below from the front and side, plus a few fitness tips for you. For ideas on how to put this together, keep reading!
Squat with Shoulder Raise (works legs and shoulders)
Bicep Curl with Leg Extension (works biceps and quads)
Bent Over Row with Tricep Kickback (works back and triceps)
Chest Press with Pelvis Raise on the floor (works chest, glutes, hamstring and core)
*For an entire text layout and description of each move demonstrated in the video please go here!
Set of dumbbells
2-5 pound pair for ladies, 5-10 pound pair for men (as you get stronger you'll want to lift heavier weights)
*if you don't have dumbells, try soup cans at first
Level One - One Set of Each Move Sequence, 12-15 repetitions each time.
Level Two - Two Sets of Each Move Sequence, 12-15 repetitions each time.
Level Three - Three Sets of Each Move Sequence, 12-15 repetitions each time.
Once you are able to do three sets, either start lifting heavier weights OR graduate yourself to a new and more challenging routine!
Thanks for checking out my video! Have mercy on a soul, as this is my first time doing this. I know I don't have flashy sets or rad music, but I hope I've provided you with a solid plan to get yourself started with dumbbells if you are a beginner.