Here at Fit&Well we firmly believe exercise is for everyone, whether you’re training at a gym or elsewhere.
If you’re in the latter camp, this workout from certified strength and conditioning coach Marie Spano can help beginners build full-body strength at home with just a couple of dumbbells.
“If you’re looking to start 2024 off right, you don’t have to go to a crowded gym and fight for machines—you can get a great workout without ever leaving your house,” says Spano.
Marie Spano is a leading sports nutritionist who has worked with a host of top-level sports teams. She earned her bachelor’s degree in exercise and sports science from the University of North Carolina, going on to earn a masters in nutrition from the University of Georgia, as well as qualifying as a certified strength and conditioning specialist, registered dietitian and board certified specialist in sports dietetics. She’s currently a Dymatize nutritionist.
How to do Marie Spanio’s four-move dumbbell workout
- Walking lunge 2×5-10 (on each leg)
- Sumo squat 2×10
- Push-up 2×5-15
- Dumbbell bent-over row 2×10
For a full workout, perform the exercises listed above in straight sets. This means you would do five to 10 walking lunges on each leg, rest for 60-120 seconds, do another five to 10 walking lunges on each leg, then move on to the next exercise.
If you want to increase the difficulty of this workout, you can raise the weight of the dumbbells you’re using for each exercise, increase the number of sets per exercise to three or four, or up the target number of repetitions.
Spano also says you can spread these exercises throughout your day to squeeze some extra mood-boosting movement in here and there—an example of exercise snacking.
Warm-up
“Motion is lotion,” says Spano, “so it’s a great idea to get your body moving first before diving into the exercises.”
She advises starting with dynamic moves including the hip 90/90…
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