This is basically a transcript of a beginner’s weightlifting video on PopSugar. It’s the workout that I am currently doing on Tuesdays and Thursdays instead of doing a regular 20 minute PopSugar workout. I like to switch it up like that because it’s a quick way to get in a workout while listening to some Iron Maiden, or watching the baby play, and also the more muscle you build, the more calories are burned even when you’re just sitting around on the couch. And sorry for the blurry photos 😦
Muscles Targeted: calves, hamstrings, lower back
Tips: Make sure feet are shoulder-width apart. Use at least 10-pound dumbbells. Keep your knees slightly bent throughout the exercise.
With the weights in your hands and while standing with the weights held over your thighs, bend at the waist while keeping your back straight. You should bend slowly until the weights are slightly below your knees, then quickly straighten up to the starting position. Repeat 10 – 15 times.
2. Military Curl and Press
Muscles Targeted: arms, biceps, shoulders
Tips: Feet shoulder-width apart, slight bend in the knees, don’t start with too heavy weights.
Weights are held at the side of each leg. Curl biceps and bring the weights up so that your palms are facing towards you. Then use the shoulders to lift weights above the head, rotating the hands so that palms are facing away from you. Rotate hands again while bringing arms into the bicep curl position again, and finally lower weights back to resting position next to thighs. Repeat 10-15 times.
Muscles Targeted: hamstrings, inner thighs
Tips: To modify, don’t go down as low. To challenge, use more weight. Make sure your front knee doesn’t go farther forward than your front ankle.
From a lunging position with your weight distributed evenly between your front heel and your back toes, sink straight down into the lunge, remembering to keep your chest lifted. Push up through your heel and toes to the beginning position. Repeat 10 Xs each side.
4. Bent-Over Row
Muscles Targeted: Upper back, shoulders
Tips: Make sure weight is in the heels, not in the front of the foot. Keep your head and chest up, but make sure there is no tension in the neck.
Bend the knees and lean forward from your hips. Raise your arms to about the level of your hips, with the weights held vertically in each hand. Pull your arms back while pinching your shoulder blades together, and then slowly move your arms back out to the starting position. Repeat 10 – 15 times.
5. Chest Press
Muscles Targeted: Pectorals (chest)
Tips: You can use either a mat on a flat floor for this exercise, or a bench.
Make sure your back and feet are flat on the floor. Hold the weights with your arms at a 90-degree angle from your shoulders. Lift your arms so that the weights are above your chest, not your head. Bring your arms slowly back to the starting position. Repeat 10 – 15 times.
You can do as many sets as you like with these exercises. I usually only do 1 or 2 since I also do my 30 Day Abs app and go running on the days that I weight-lift as well. And that’s plenty of exercise for me. Even if you only do one set of these exercises twice a week, they are very good for toning muscle and building stamina. Keep safe, and have a great week!