All of us at some point or another have wanted to lose a little (or a lot) of weight; tighten up those trouble areas, if you will.
There are tons of fad diets available for you to try, and you may have already tried a dozen.
The problem is that without a consistent weight training routine, along with a healthy meal plan, you aren’t going to get the results you want.
Not only does adding weight training to your exercise schedule get the toned arms, legs, and booty that you crave, it is vital for your overall well-being.
Strength training helps slow bone loss, build bone, and reduce the risk of osteoporosis, according to Harvard Health.
In addition to building stronger bones and muscles, strength training also helps rev up your metabolism, according to Diabetes Strong, burning fat while you go about your day.
We have an all over fat-blasting and muscle building workout that helps you stay fit without spending hours in the gym everyday.
Each of these moves is a compound exercise, meaning that it utilizes more than one muscle group at a time, getting the body you want in a quick and efficient way.
Rest for 30-60 seconds following each set to allow your muscles to recover enough to push through to the end.
For the moves that use weights, start with a lighter dumbbell, adding weight every week to challenge yourself. Five to ten pounds is a good introduction weight.
If your muscles aren’t working to complete the reps, then you won’t see any results. Always be cautious to ensure that each rep is done in proper form to reduce the risk of injury.
And as with all exercises, please consult your physician before beginning any workout routine.
Without further ado, here is the workout we have all been waiting for.
1. Squat to Overhead Press
This mammoth of a move works multiple major muscle groups- the quadriceps, hamstrings, gluteals, abdominals, and shoulders.
Begin the move by standing with your feet shoulder-width apart, holding your dumbbells at your shoulders with bent arms.
Squat down like you are going to sit in a chair until your thighs are parallel with the ground, making sure not to let your knees go past your toes.
Stand back up, pushing through the heels, continuing to push your weights overhead when standing.
Return to the position you started in, and do 3 sets of 15 reps. Feeling a slight burn in the muscles is a good thing, meaning they are working.
2. Single-Leg Dumbbell Row
This fun move gets your back, shoulders, biceps, abdominals, quadriceps, hamstrings, and gluteals all pumping.
Begin in a standing position with a dumbbell in the left hand. Bend over, keeping your back flat, while the left leg raises off the ground.
Your hand with the dumbbell will be reaching for the ground until you form a t-shape with your body.
Holding this position, raise your dumbbell towards your torso and back down for 15 reps, making sure to keep your elbows tucked closely to your side.
Return to a standing position and repeat the move for the other side. Complete 3 sets of 15 reps for each side.
If you are wobbling, hold a chair or countertop for stabilization. As your strength builds, so will your balance, making it easier each week.
3. Step-Up With Bicep Curl
Feel empowered with this move that strengthens the quadriceps, hamstrings, gluteals, abdominals, and biceps.
Pick up a dumbbell in both hands. This move gets increasingly difficult with every rep, so start light and then move up in weight on the next set if it is not challenging enough.
Using a chair, bench, or other stable platform, step up with your left leg onto the object. It is best to choose a platform that is high enough for your thigh to be parallel to the ground.
While stepping up, simultaneously curl both arms towards your shoulders, being sure to keep elbows firmly at your sides the whole time.
Lower the dumbbells back down to your sides as you step down into the starting position. Repeat on the other leg, completing 3 sets of 15 repetitions per leg.
4. Dolphin Plank
We know this move sounds like something performed at Sea World, but it is better suited for the Homo sapiens. The dolphin plank builds muscle in the back, abdominals, and shoulders.
Begin by lying facedown on the ground, with your toes tucked under. Lift yourself up into a low plank position, keeping your forearms on the floor.
With a big inhale, pull your hips into the air, forming an inverted V, and then lower back into the low plank position.
Do 3 sets of 15 reps. Make sure to pull your belly button into your spine, engaging your abdominals throughout the move.
5. Curtsy Lunge
No, this is not the warm up for when you bump into Meghan Markle, but it wouldn’t hurt your curtsy form either.
This royal move gets your hips, gluteals, quadriceps, hamstrings, and abdominals in shape.
You will want to begin by standing with your feet hip-length apart with a dumbbell in each hand.
Take a large step back at a diagonal with your left foot, until it is crossed behind your right leg.
Sink down with your chest up, making sure to stop when your thigh is parallel to the ground.
Stand up to the original position and repeat the exercise with the other leg, doing 3 sets of 15 reps on each side.
When you are finished with all five moves for the 3 sets of 15 reps, you should feel great! Continue the workout for 3 days a week.
Your blood is pumping oxygen all throughout your body, and your muscles are tightening.
Always stretch after a workout to help limit soreness and increase flexibility.
Don’t delay another minute and get started on your road to feeling great today!
(h/t Better Change Project)