Whether you’re trying to burn fat or build muscle you need to lift weights! Keep your workout plan simple and enjoyable so you don’t burnout in February.
Try incorporating at least 2 weightlifting workouts in per week. The rest can be cardio based, take a spin class, a yoga class, or more weightlifting. Do at least one lower body workout and at least one upper body workout each week.
Here are some upper body workout examples.
1) A bicep curl into shoulder press. Stand straight with your core tight. Keep the upper part of your arms by your side. Curl up! Press up!
2) Next is an overhead tricep extension. Stand straight with your core tight. Keep the upper part of your arms by your ears with your elbows pointed forward. Hinge at your elbows to lower the dumbbell behind your head and lift straight up!
3) Finally, here's a bent over row. Bend over almost 90 degrees. Keep your back arched and row the dumbbells up toward the outside of your chest.
Here are some lower body workouts.
1) Lets start with dumbbell squats. Keep the weight in the heels of your feet and squat down 90 degrees at the knees.
2) Now this is how you do stiff legged deadlifts. Keep the weight in the heels of your feet, a slight bend in the knees, an arched back and lower your upper body down as if you're touching your toes.
3) Finally we'll do a step ups. Keep the weight in the heels of your feet and step up on the bench, one foot at a time.
For a full workout, do 12 to 20 reps of all 3 upper body workouts, resting 10 to 30 seconds between sets. That's one circuit. Do a total of 3 to 6 circuits, depending on your level of experience. You can do fewer reps with heavier weights, or more reps with lighter weights. The important thing is that you feel the burn!
Video shot at Breathe Moore Personal Training Studio in Houston:
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