Straight Up STRENGTH TRAINING | 30 Minute Full Body DUMBBELL Workout at Home

You know that strength training is good for you, right?  And yet, a lot of women sort of treat it like an afterthought, or push it into the “Maybe Later” column.

Let me change your mind about that.

There are lots of good reasons to do strength training (weight loss, better sleep, improved mood, gain of muscle tone, etc.), but in my opinion, this is the #1 reason you should pick up a pair of dumbbells today:  Working out with weights (even light ones!), is the easiest and best way to prevent osteoporosis.

Strengthening your muscle tissue not only builds the muscles, it increases your bone density.  When you lift heavy things, your muscles and bones are put under stress, which sets off a biological chain reaction in your body to repair that stress.  Your muscles and bones basically “rebuild” themselves after a workout!  How cool is that?  And they get stronger every single time you do resistance work.

So, please, do your bones a favor and move weight training from “Maybe Later” over to “Right Now.”

This workout is definitely a challenge, but still simple enough for beginners.  You can easily adjust the difficulty by using lighter weights or doing fewer reps.  Feel free to follow along with me in real time by watching the video below, or you can print out this breakdown and take it with you.

Straight Up Strength Training Workout Breakdown - Pahla B Fitness

Straight Up STRENGTH TRAINING | 30 Minute Full Body DUMBBELL Workout at Home

Start with an upper-body focused warm up:  30 Arm Circles, 30 Arm Crossers, and 30 Cobra to Pike Stretches

Do 30 reps of each, rest as needed between exercises, no repeat:

  • Chest Presses
  • Lat Pullovers
  • Toe Reaches
  • 1/2 Get Ups (15 on each side)
  • Camel Lean Backs
  • 1/2 Kneeling Press Ups (15 on each side)
  • Kneeldown Standups (15 on each leader leg)
  • Flying Fast Ups (15 on each side)
  • Bent Over Single Flys (15 on each side)
  • Side Lunges (15 on each side)
  • Deadlifts

Finisher:  30-second Weighted Bridge Hold (and, yes, I noticed when I was editing the video that I counted so slowly that the bridge was closer to 45 seconds.  You’re welcome for the extra work!  lol)

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/k0Es3J1IKlw

 

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