At-home Workout – Beginner Strength Training

At-home Workout – Beginner Strength Training


Hi, I’m Jody along with Shannon and Katy. And in this video we are going to do a short
strength training workout. For the workout you will need a pair of hand
weights. If you don’t have hand weights you can also
use water bottles or cans of food. For some of the exercises you may also want
to use a chair. For the workout we will be doing 9 different
exercises. For each exercise we will do 12 repetitions. First we will start with the warmup then we
will do a workout then we will finish with the cool down. Katy will be doing some modified versions
of the exercises. So if those work better for you go along and
follow along with her. Alright, let’s get started with the warmup. First we are just going to start with an easy
twist from side to side. Keep your core tight and take in deep breaths. Take it easy as we are just getting warmed
up. Getting our blood flowing and loosening up
our muscles. Take some deep breaths in and out. Ok, let’s do a couple more. Now let’s warm up our lower body. We are going to stretch out our calf and hamstring
muscles. Let’s take one foot forward and you are
just going to reach down for your toe. Then we are going to go ahead and reach down
for the other side. And we will just alternate back and forth. Only bend down as far as is comfortable for
you. Keep breathing don’t hold your breath here. And just do some nice easy movement as we
get warmed up. Let’s do one more on each side. Ok, let’s go ahead and stand back up. The next one we are going to do is going to
warm up both our upper and lower body at the same time. We are going to kick up towards our glutes
while we open up our arms. So kick up and then alternate side to side. Opening up that chest, loosening it up. As well as loosening up our quadriceps, the
front part of our leg. As you open up your arms squeeze those shoulder
blades back behind. And deep breaths in and out. Keep your core tight, pull that belly button
in. Couple more here. And let’s finish up with a march in place. So just get marching. Pump those arms, get that blood flowing. Get everything nice and loose. Ok, Now that we are warmed up we are going
to grab a quick drink, then we will get started with our workout. Ok, the first exercise we are going to do
is a squat. So we will be working our lower body. For the squat we are going to take our feet
shoulder width apart then we are going to sit back like we are sitting in a chair. Then we will stand up. From the side it looks like this. Sit back into a chair and then stand back
up. Make sure you keep your head up. For this exercise Katy will be using a chair,
so go ahead and follow along with her if that works better for you. Ok let’s go ahead and grab our weights. We will keep them just at our sides, feet
shoulder width apart and we will do 12 repetitions. Here we go. Down and up. As you stand back up breathe out and as you
squat back down breathe in. Put the weight in your heels, you should be
able to wiggle your toes. That will let you know if you sitting back
far enough. And only go down as far as is comfortable
for your knees. We have two left. And last one. Nice job. The next exercise we are going to work the
upper body and wke only need one weight so go ahead and set that other weight down. For this exercise we are going to do a push
pull. So we are going to push the weight out and
pull the weight in. So you will hold the weight like this with
your hands on each side. Keep your core tight and you can slightly
bend your knees to help keep you from rocking back and forth. Ok, here we go with 12 repetitions. Breathe out as you push away, breath in as
you pull back in. Nice and controlled movement, you want to
control the momentum. You want to make your muscles do the work. Nice job. Keep going. Keep breathing, don’t hold your breath here. You have two left. Last one. Nice job. Alright, now we are going to go work that
lower body again. This time we are going to be working the back
part of the legs, the hamstring and the glutes. We are going to need both weights, so pick
up the other weight. For this one your feet are going to be shoulder
width apart. You are going to have your weights in front
of you. You are going to bend forward at the hips
till the weights go just below your knees. Then you are going to squeeze your glutes
and stand back up. I’ll show you from the side. Feet shoulder width apart, you’re going
to bend at your hips, so the weights are below your knees, and then you are going to stand
back up. Ok, here we go. 12 repetitions. Think about breathing out as you stand back
up. Keep your shoulder blades pulled back, and
squeeze your glutes as you stand back up. Again, only bend down as far as is comfortable
for your back. Your knees aren’t bending here, you are
just bending at the waist. One more. Last one. Nice Job. For the next exercise we are going to be doing
a reverse fly. That will work our upper back muscles. So we are going to bend forward at the hips,
knees slightly bent. Our hands will be out in front of us with
our palms facing forward. We are going to extend our arms out to the
side where we squeeze our shoulder blades. Then come back down. This is what it looks like from the side. Bend forward slightly keep you head up, extend
your arms out to the side and back down. If it is more comfortable for your, you can
also put one foot slightly back as you bend forward. For this exercise Katy will be sitting in
a chair and just leaning forward as she does the exercises. Ok, let’s go ahead and do our 12 repetitions. Keep that head up, squeeze those shoulder
blades, core tight. Breathing out as you go to the side. Nice job. Keep breathing, almost there. Two left. Last one. Nice job. For the
next exercise we are going to do calf raises and work the lower part of our leg. So we are just going to stand with our feet
shoulder width apart and weights at our sides. For this one Katy is going to use a chair
for some stability. We will come up on our toes then lower back
down. Up on our toes and lower back down. Ok, let’s begin. Nice and controlled as you lower back down. Keep that core tight. Breathing in and out. Nice job. Keep it up, we are almost there. Two more. And last one. Nice work. Ok, the next exercise is a triceps kickback. So that’s going to work the back part of
the arms. We are going got be in a similar position
as we were for the reverse fly. So we are going to bend our knees slightly. Feet shoulder width apart. We are going to bend forward but this time
we are going to bring our arms next to our sides. And we are just going to extend our arms back
as we squeeze our triceps and then bring them back forward. Again from the side this is what it looks
like. Bend forward keep your head up. Extend those arms back and then bring them
back forward. For this exercise Katy will be sitting in
a chair again and just leaning forward with her arms up at her sides. Ok let’s do our 12 repetitions. Lean forward slightly, bring those arms up
to your sides and extend back. Breathe out as you extend back. Keep that core tight. And nice and controlled, you don’t want
momentum to do the work. You want your muscles to do the work. Keep breathing. Each time you press back squeeze those triceps. One more. Nice job. And slowly come back up. Now we will work the front part of the arms,
the biceps. For this we will just stand with our feet
shoulder width apart. We are going to put the weights in front of
us with our palms facing out. We will bring the weights up to our shoulders
then we will lower them back down. Breathe out as you come up then breath in
as you come back down. Ok let’s do our 12 repetitions. And begin. Nice and controlled keep breathing. Keep that core tight. Slightly bend your knees so you aren’t rocking
back and forth. You want your arms to do the work. Two more. Last one. Nice job. We have two more exercises to do. Ok, the next one is going to be for our shoulders. Again similar position to what we were just
in except this time our palms will face our legs and we are going to do a front shoulder
raise by bringing the weights up to shoulder height then lowering back down. Again, keep your core tight and keep your
knees slightly bent to prevent you from rocking back and forth. Breathe out as you bring the weights up and
breathe out as you bring the weights back down. Ok, let’s do our 12 repetitions. Keep breathing it’s tempting to hold our
breath here. But it’s very important that we keep breathing. Nice and controlled. Our shoulders are kind of a weaker body part,
so we need to just do it nice and controlled and not use momentum. Two more. Last one. Nice job. For the last exercise we are going to do we
don’t need our weight so go ahead and put them on the ground. For the last exercise we are going to be doing
standing elbow to knee and that will help our core muscles. It will also help us to work on our balance. If you need a little more stability go ahead
and hold on to an edge of a chair as Katy will demonstrate. For this exercise we are going to touch the
opposite elbow to knee. You don’t have to touch them but just bring
them together. We are going to do 12 repetitions on one side,
then we are going to do 12 on the other. Ok, let’s start. Breathe out as you bring your elbow and knee
together. Keep that core tight and stand tall. Nice and controlled, no reason to race. Two more. Last one on this side. Nice job. OK, let’s go ahead and do 12 on the other
side. Here we go. Keep breathing and it might be helpful to
find a focal point to help with your balance. Almost there. Just a few more left. Last two. And last one. Ok, so that’s it for the workout. Next we will do a short cool down to stretch
out our muscles and bring our heartrate down. For the first exercise we will stretch out
our triceps and shoulders. So take one arm and cross it over your body
take the other hand and just slightly stretch it. Do some deep breaths to bring your heartrate
down. And only stretch as far what’s comfortable
for you. Ok, let’s switch to the other side. So arm up and just a bit of stretch here. Nice deep breaths, bring the heartrate down. Ok now we are going to do a calf stretch similar
to what we did for the warmup, but this time we are going to hold it on one side before
we alternate to the other. So go ahead and bring that toe out and just
bend your knees and slightly bend down. Now that our muscles are warmed up we can
do more static stretching where we hold our stretches to help increase the flexibility
of our muscles. Keep breathing in and out. Ok let’s switch to the other side, just
bend forward at your hips. And you should fell a stretch at the back
part of your leg. Ok, now let’s stretch out our upper body. First let’s stretch out our chest muscles. We are going to take our arms, palms facing
out and then take them behind like you are going to clap them behind yourself. If it’s comfortable, you can also grasp
your hands. From the side it looks like this. Just open up that chest. Ok, now let’s take the arms in front of
us and stretch out our back muscles. So pull your shoulder blades apart. You can also put your head down to help stretch
out your neck. Deep breaths in and out. Ok, let’s finish up with a side stretch. So we are going to take one leg and stretch
it to the side. And if it’s comfortable you can also lift
up your toe. Again that will stretch out the inner thigh
and the back part of the leg. And switch to the other side. Let’s go ahead and take in two deep breaths
as you raise your hands over your head. So in and out. Last one in and out. Thanks for working out with us. We hope you enjoyed it. For more information on nutrition and physical activity check out our Spend Smart.Eat Smart. website. You can also download our Spend Smart. Eat Smart. app which is available for both Android and
Apple phones.

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