If you’re new to strength training, getting back in shape after recovering from an injury or setback, or are just looking for more guidance on your workout form and easing into certain moves, I have a great beginner workout series that you can do at home.
I was inspired to make this series for my wonderful aunt Joan, who is very active and walks daily, but as a woman in her 70’s who hasn’t done a lot of strength training throughout her life, finds some of my workout videos a little bit hardcore for what she wants to do.
This series will give you a low impact, gentle entry point to highly effective movements that I use in all kinds of workouts and will set you up to get stronger and more confident as you work with your body and within your own limits.
(By the way, if you’re pregnant, check out my Pre Natal Workout Guide!)
There are 3 workouts, and one great way to use them would be on a Monday, Wednesday, Friday split, and if you felt like you had more energy, you could repeat them more than once on the same day. You could combine these workouts with walking or biking, or other activities you enjoy.
I use props in these workouts to help aid in balance like a chair or wall, and also some water bottles or light dumbbells. As you progress you may enjoy adding additional resistance to these workouts, and you may no longer need support for balancing – which is a good sign you might be ready to move on to some of my other workouts.
Please feel free to share this series with a friend, relative or someone you think might enjoy it, and find further suggestions for follow-up workouts at the end of this post.
Equipment Needed: Weighted objects (water bottles, gallon jugs, dumbbells) Move 1: Incline Push Ups Move 2: Back Pull Row Move 3: Alternating Lateral Raises Move 4: Biceps Curls Move 5: Seated Alternating Knee Extensions (20) Move 6: Row to Triceps KickbackWorkout 1: Upper Body
Format: Perform each movement for the 10 repetitions and repeat for 3 rounds
Equipment Needed: None (optional weighted objects) Move 1: Lateral Leg Raises (15 each side) Move 2: Knee to Nose (10 each side) Move 3: Reverse Lunges (8 each side) Move 4: Calf Raise Series (10 each) Move 5: Squat to Chair (15) Workout 2: Lower Body
Format: Perform each movement for the prescribed repetitions and repeat for 2-3 rounds
Equipment Needed: None (optional weighted objects) Move 1: Forward Lunges (8 each side) Move 2: Incline Plank Hold (0:30 – 0:45) Move 3: Superwoman Lifts (10) Move 4: Single Leg Stair Step Ups (10 each side) Move 5: Cactus Arms (5-8) Move 6: Elevated Bridge Lifts on the stairs (12) Workout 3: Full Body
Format: Perform each movement for the prescribed repetitions and repeat for 2-3 rounds
Workouts to try out next as you feel confident in the ones in this series:
1: Low Impact Booty and Legs with Coach Alyssa
2: Low Impact Booty and Legs with Bonus Core
3: Abs and Booty Barre Sculpt with Coach Nikki
4: Low Impact Back, Abs and Arms
The keys to living life in a vibrant, healthy body that stands the test of time, pain free and disease free, are nourishing yourself with healthy food, moving your body with intention, getting rest, and being kind to yourself.
The more you know, the more empowered you are. Add more tools to your empowerment toolbox with my healthy eating systems and meal plans, workout plans and motivation for your healthy lifestyle of awesome!