Legs
We're starting this beginner weightlifting routine with a lower-body and core workout! Complete the designated sets and reps for each exercise before advancing. Take your time, and focus on your form. If you're a beginner, use your bodyweight when applicable or 5- to 10-pound dumbbells. If you're more advanced, select a weight that will challenge you during your final three reps.
- Glute Bridge: two sets of 10 reps
- Lie down on the floor or a mat.
- Place feet on the floor with knees bent and hips-width distance apart.
- Place your hands on the floor next to your hips with your palms facing down.
- Pull your navel toward your spine to engage your core.
- Lift your hips as you press down into your feet and hands.
- Gently lower your hips back down for one rep.
- Lateral Band Walk (shown): two sets of 10 reps
- Place a mini resistance band around your shins just above your ankles.
- Stand with your feet underneath your hips.
- Keeping the band taut, take two steps to the right (like a crab).
- Then take two steps to the left for one rep.
- Dumbbell Squat: two sets of 12 reps
- Stand with your feet slightly wider than your hips.
- Rack your dumbbells in line with your shoulders (think top of a hammer curl).
- Pull your navel toward your spine to help engage your core.
- Keeping your spine long, begin to sit back like you were going to sit in a chair.
- Once your hips are around knee level, stand back up for one rep.
- Dumbbell Walking Lunge: three sets of 10 reps on each leg
- Stand upright with your feet together, with 10-pound dumbbells at your side.
- Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
- Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side for one rep.
Core
Complete two sets of the following exercises. Take one minute of rest in between each set.
- High Plank: 30 seconds
- Begin in tabletop with hands under your shoulders and knees under your hips.
- Pull your navel toward your spine to help engage your core.
- Step your feet back into hip plank.
- Hold for one 30-second rep.
- Scissor Kick: 30 seconds
- Lying on your back, lift your legs two to three inches off of the ground.
- Place your hands on the floor beside you or underneath your lower back for extra support.
- Cross your right ankle over your left ankle, then cross your left ankle over your right ankle for one rep.
- Mountain Climber: 30 seconds
- Begin in high plank.
- Pull your right knee toward your right elbow.
- Step back to high plank.
- Then pull your left knee toward your left elbow.
- Step back to high plank for one rep.
