written by Nina Shantel, blog: RealDietHelp.com, published May 17, 2022
If you want to increase strength, you want to add weights to your workouts. To gain and maintain muscle, exercise daily and add bodyweight and resistance training at least twice a week.
In this 30-minute full body beginner workout with light dumbbells, these are the exercises in order (watch the video at the end of this post to start the workout session):
15 side-lying leg lifts
15 frog pumps with two dumbbells
15 B-stance dumbbell squats
1-minute butt kicks, each side
10 Chest T-pushups
16 Bent-over rows, alternating between close to the ribs and elbow out to target the lats and the upper back muscles
15 Kneeling Dumbbell front raises to target the front of the delts (shoulders)
Biceps and shoulder combination with hammer curls, bent-arm lateral raises, scarecrows. 12 reps.
30 second rocking plank to strengthen the core and shoulders.
The workout ends with stretches
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