If you are a beginner or an elderly person without gym membership, you can still enjoy full benefits of strength training. If you are not, print and give this plan with couple of dumbbells to your parents or grandparents so they can start enjoying those benefits today.
It will make a huge difference for inactive person to keep doing this simple workout 2-4 times per week on a nonconsecutive days.
What will you need?
Women will need two 5 pound dumbbells. Later, when you get stronger, switch them for two 6 pound dumbbells.
Men will need two 8 pound dumbbells. Later, when you get stronger, switch them for two 10 pound dumbbells.
If starting with that weight is too heavy, keep them, but go get two 3 pound dumbbells for women, and two 5 pound dumbbells for men. Do the same thing when the weight is too light.
2 – 5 circles of:
1. Dumbbell shoulder press – 15 repetitions
Starting position: stand straight holding dumbbells over the shoulders – inhale.
Press dumbbells straight up without locking your elbows – exhale. Lower slowly dumbbells to the starting position.
2. Dumbbell biceps curl – 15 repetitions
Starting position: stand straight holding dumbbells next to your body – inhale.
Curl dumbbells up to 45 degree angle in your elbow – exhale. Return slowly to the starting position and repeat.
3. Seating dumbbell rows
Starting position: sit on the chair holding dumbbells. Lean forward keeping your back straight and head up – inhale.
Lift dumbbells up keeping your back straight – exhale. Return slowly to starting position and repeat.
4. Seating dumbbell triceps curl
Starting position: sit on the chair holding dumbbells over your head, elbows extended – exhale.
Inhaling and bending only your elbows, lower the dumbbells slowly down. Lift dumbbells back up to the starting position and repeat.
5. Standing lateral shoulder raises
Starting position: stand straight holding dumbbells next to your body – inhale.
Lift the dumbbells up to the side (lateral) keeping your elbows extended – exhale. Return slowly to the starting position and repeat.
6. Seating toe raises
Starting position: sit straight on the chair, hands holding dumbbells are on top of your knees – inhale.
Raise your toes up – exhale. Return slowly to the starting position.
7. Seating leg extension
Starting position: sit straight on the chair holding the sides of the chair – inhale.
Extend your knees and lift your feet up – exhale. Slowly return to the starting position.