Strength Training At Home

Exercises

5

for Beginners

What are the best strength exercises  to start with?

1

2

Legs + Glutes

Try these 5 exercises 👉

CORE (muscles between shoulders  and legs)

DB RAISE

Your core braces as your arms move away from your body!

1

Dumbbell front raise. From a kneeling position, hold a dumbbell horizontally in your hands then lift it to shoulder height as you exhale.

Dumbbell front raise. From a kneeling position, hold a dumbbell horizontally in your hands then lift it to shoulder height as you exhale.

SQUAT WALK

GLUTES - support the majority  of everyday movements (strong glutes are your foundation)!

2

Loaded squat walks. Place your dumbbells in a vertical line on the floor. Starting at the back dumbbell, lower into a squat and pick up the dumbbell, pulsing for a two count before lowering it to the ground. Then, staying low in the legs, "squat walk" your way forward to the second dumbbell and repeat.

Loaded squat walks. Place your dumbbells in a vertical line on the floor. Starting at the back dumbbell, lower into a squat and pick up the dumbbell, pulsing for a two count before lowering it to the ground. Then, staying low in the legs, "squat walk" your way forward to the second dumbbell and repeat.

DEAD BUG

Targeting the deep ab  muscles that stabilize the core  as you move your limbs.

3

How to do a Dead Bug. Lying on your back, extend your arms and legs above you, knees bent at a 90 degree angle. Opposite hand and opposite leg extend away from the body (i.e. right arm and left leg), then return to center.

How to do a Dead Bug. Lying on your back, extend your arms and legs above you, knees bent at a 90 degree angle. Opposite hand and opposite leg extend away from the body (i.e. right arm and left leg), then return to center.

LUNGE COMBO

This "load transfer" (shifting  weight from one leg to the  other) to mimic movements  you do every single day.

4

Perform a lateral lunge towards your right, stepping out with your right foot and sitting back into your right hip. Then drive off your right foot to return to standing. Then, step your left foot back in a reverse lunge.

Perform a lateral lunge towards your right, stepping out with your right foot and sitting back into your right hip. Then drive off your right foot to return to standing. Then, step your left foot back in a reverse lunge.

SIDE HIP LIFTS

Targeting the core + glutes,  in one effective exercise.

5

Start in a modified side plank, forearm on the ground and inside knee connected with your mat. Squeeze your core as you lift your hips.

Start in a modified side plank, forearm on the ground and inside knee connected with your mat. Squeeze your core as you lift your hips.

Try these 5 exercise in a guided,  30-MINUTE  BEGINNER WORKOUT

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BEGINNER  WORKOUT PLAN

4-WEEKS WITH VIDEOS

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