You know that you should lift, but sometimes it’s hard to know exactly what to do once you pick up those weights at the gym. This routine can supplement a workout at your home gym or your hotel gym, helping you to hit legs, shoulders and arms. Ok, let’s lift weights.
I’m demonstrating with 5 lbs dumbbells just to show the movements, but you should vary the weights you’re using for each set.
For the leg set, you can go heavier, picking up anywhere from 10-25 lbs dumbbells, but go lighter for the shoulder exercises. I use 5-10 lbs as a maximum on this type of shoulder exercise. These movements get difficult very quickly and you don’t want to compromise your posture while you’re doing these exercises. Read: keep your shoulders down and back as you’re working through this.
For the final arm set, go with a weight that’s somewhere in between what you used for your legs and your shoulders.
I didn’t have time to make a playlist this week, asweatlifer, but I’ve been rocking out to Spotify’s Power Workout list and you can too.
Here’s your workout!
Alternating lateral Lunge: For this lateral lunge, you want to keep your weight in your heels, your knee behind your toe and your butt behind your knee.
Dumbbell goblet squat: You can use a kettle bell instead of your dumbbells here, but dumbbells will get the job done.
Alternating single Leg dead lift: keeping your supporting knee bent and your back flat, move slowly from standing on one foot to what’s basically a Warrior 3 position. Weights should go to about shin height and your back should be flat at the bottom of the motion. Switch legs.
Lateral raise to front rotation: Lift your weights out to the side and rotate at shoulder height to right in front of your shoulders. Keep your feet hip-width distance and your knees slightly bent throughout.
Front raise to lateral rotation: Lift your weights in front of your shoulders and rotate laterally at shoulder height. Keep your feet hip-width distance and your knees slightly bent throughout.
Back fly with a front reach: Bend about 45 degrees forward, keeping your back flat and your gaze on the floor about 3-4 feet in front of your feet. Keep your feet hip-width distance and your knees slightly bent throughout.
Push ups: On your toes or your knees, keep your body in a plank position and bend your arms until your nose is about 2 inches from floor and return to starting position.
Alternating dumbbell rows in a plank position: On your knees or your toes, keep your body in a plank position. Keeping your hips steady, row your dumbbells, moving your elbow past your rib. Alternate sides. For more stability, take your feet wider, for more of a challenge, bring your feet closer together.
Muscle men: With your arms held in a 90 degree bend bring your elbows together in front of your shoulders and lift in pulses.
(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)