Quick workout to burn fat
Todays strength workout consisted of 4 exercises. This workout was completed with a heavier pair of weights than normal. For this workout you will be doing low reps with heavy weight. For this workout I used 20 pound dumbbells. Below is breakdown of the workout with videos of each exercise.
remember to go at your own pace and make sure you have been cleared by your doctor being beginning any type of exercise program!
This is how the workout will go
5 reps of each exercise & 5 sets, with 15-30 seconds between sets
Squat & press
Weighted kneeling to stand
Weighted reverse lunges
Bent over rows
Start with your feet shoulder width apart. Grab a pair of dumbbells hold them at shoulder level with your palms facing towards each other. Keep your chest up and drop those hips down & back, focus on keeping the weight in your heels. Press up pushing through your heels & at the same time push those weights over head. Repeat
Start in a kneeling position on your knees holding your weights at shoulder level with your palms facing each other. Keep your chest up and your core tight & slowly step up to a standing position focus on squeezing those glutes at the top.
Start in a standing position holding your weights at shoulder level, palms facing each other. Keep your chest up, core tight, and step back. As you are stepping back, drop that back knee towards the floor. Make sure that front knee isn’t bending beyond your ankle. Return to standing position pressing through that front heel. Focus on keeping your core tight and squeezing those glutes as you stand.
Stand with your feet shoulder width apart. Hold your weights in your hands with your palms facing each other. Bend slightly from your hips so that your wrist are below your shoulders. Focus on a spot on the floor slightly in front of you. As you exhale squeeze those shoulder blades towards your spine as you bring those weights towards your arm pits.