Body Basics - Beginner Strength Training Workout B

Updated: May 2

You need to be doing strength training. Lifting weights and doing bodyweight exercises.


Yes, you. And you and you and you.


The benefits of strength training are too valuable to ignore, making strength training something you need to prioritize.


Notably, prevention of osteoarthritis as well as sarcopenia prevention.


The risks of osteoarthritis are real and potentially life-altering, and the way to keep strong bones is to incorporate weight-bearing strength training.


Sarcopenia is loss of muscle tissue.


Shockingly, we automatically begin to lose muscle mass in our 30's, even if we don't change our lifestyle. Muscle loss speeds up in our later years, especially if we are inactive, and sarcopenia is associated with frailty, falls, mortality, and difficulty performing daily living tasks.


It's harder to build muscle later, after years of inactivity. So let's start now! Build that muscle, keep that muscle, improve your quality of life for as long as possible!


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You don't want to. I get it. So let's keep it simple.


If these two workouts are all you ever do, you'll be ahead of the game.


Ready? Let's begin!


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THE WORKOUTS


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First, warm up with a 5-minute walk and THESE MOVEMENTS.

Now, you're ready for Workout B!


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WORKOUT B


Exercise #1

SUMO SQUATS - 3 Sets of 10 Reps



MAKE IT EASIER >



Exercise #2

BICEP CURL to OVERHEAD PRESS - 3 Sets of 10



MAKE IT EASIER: Use lighter weights, or separate the two moves in a set of 10 BICEP CURLS and a set of 10 OVERHEAD PRESSES.



Exercise #3

REVERSE LUNGES - 3 Sets of 10 per Leg



MAKE IT HARDER >

MAKE IT EASIER: Hold onto a chair or wall for railing for help with balance



Exercise #4

OVERHEAD TRICEP EXTENSIONS - 3 Sets of 10



MAKE IT HARDER >

MAKE IT EASIER >



Exercise #5

BACK EXTENSION - 3 Sets of 5-10



MAKE IT HARDER >



Now, it's time to STRETCH!

The best time to stretch is after a workout, when you're warm and limber.


Complete the following FLEXIBILITY sequence. Aim for 30-60 seconds in each position.




Now, you're ready to put it all together!


SAMPLE WORKOUT SCHEDULE:


Monday: Workout A

Tuesday: Workout B

Wednesday: Walk 30 Minutes

Thursday: Workout A

Friday: Workout B

Saturday: Walk 30 Minutes

Sunday: Rest


Commit to this for 4 weeks and you'll see great results!

Need help with accountability? I got you!


Private Training in person or via Zoom >

Group Workouts on Zoom >

Get Fit Done, the game >







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