I am starting small with weights I’m 58 ~ never been an excerciser. So it’s time to change Dr noted that sarcpena ???? Loss of muscle has started ~ I read a lot of places any movement is better than none ~ and isometrics gives more than it used to Any thoughts???? How honest open and willing

Let's focus on STRENGTH! I want to really challenge you to invest in a heavy set of dumbbells. Someone in Penfield is selling a 50 lb dumbbell for $1 on facebook marketplace!! This is how we get strong and protect our bones. Start each workout with a 5-10 minute warm-up. The goal is to get the blood flowing and reduce injury. NEVER lift heavy without a proper warm-up. Day 1: Legs & Glutes. Heavy Goblet Squat 4 sets × 4–6 reps Pick up the dumbbell you normally avoid because it feels "too heavy." Rest 2 minutes. Dumbbell Romanian Dead Lift 4 sets × 6–8 reps Go heavy. Keep the dumbbells close to your legs and control the lowering phase. Dumbbell reverse lunge 3 sets × 6–8/leg Dumbbell Hip Thrust 3 sets × 8–10 reps Pause and squeeze at the top. Banded lateral walk 3 sets × 15 steps each direction Banded Glute Bridge 3 sets × 15–20 reps Day 2: Chest, shoulders, and triceps Heavy dumbbell chest press 4 sets × 4–6 reps This should feel significantly heavier than your normal 10–12 rep weight. Dumbbell Shoulder Press 4 sets × 6–8 reps Dumbbell lateral raise 3 sets × 10–12 reps Overhead tricep extension 3 sets × 8–10 reps Banded chest press (can do standing or lying down) 3 sets × 12–15 reps Banded tricep extension 3 sets × 15 reps Day 3: Back, posterior chain, & biceps Heavy dumbbell deadlift 4 sets × 4–6 reps This is the day to challenge yourself. If you own heavier dumbbells, use them. Bent over dumbbell row 4 sets × 6–8 reps Single-arm dumbbell row 3 sets × 8/side Dumbbell pullover 3 sets × 8–10 reps Band face pull 3 sets × 15 reps Heavy dumbbell bicep curl 3 sets × 6–8 reps Band pull-apart 3 sets × 15–20 reps BONUS ABS CIRCUIT: Add this on any day. It only takes 10 minutes. Repeat this circuit 3 times: 50 bicycles 25 plank hip dips 25 reverse crunches 25 toe touches

This week we are going to use resistance bands. You can find them on Amazon for $8. This is the workout we did on Saturday. Start with a 5-minute warm-up. March in place, jump, stretch, just get your body warm. Round 1: 40 seconds on, 20 seconds rest. Repeat 3 times. Place band right below your knees 1. Banded squats 2. Banded abduction. (leg out to side, works outer thighs, alternate legs) 3. Banded lateral walks (3 steps each direction) 4. Banded alternating kick backs Round 2: Upper body. 40 seconds on, 20 seconds rest. Repeat 3 times. 1. Banded chest press 2. Banded shoulder press 3. Banded bent over row 4. Banded bicep curl 5. Banded tricep overhead extension Round 3: Lower body blaster. 40 seconds on, 20 seconds off. Repeat 3 times 1. Sumo squat. with or without band. 2. Alternating reverse lunge 3. Alternating curtsy lunge 4. Wall sit with banded abduction Standing Core. 40 seconds on. 20 seconds off. Repeat 3 times 1. Standing crunch 2. Woodchop with band (low to high) 3. Wood chop with band (other direction) 4. Side bend with band Be sure and comment once you have completed. We were pretty sweaty after this one!

Hello Ladies!! For many of you, it is back to school, back to routine, back to YOU. This week we are focusing on hypertrophy. Building muscle. Muscle is your best friend. Invest in some heavier dumbbells. You will not regret it! Day 1: Lower body: Legs & Glutes Start with a 5-10 minute warm-up to get the blood flowing. The last set should be VERY hard. 1. Dumbbell Goblet Squat 4 × 6–8 reps 2. Dumbbell Romanian Deadlift 4 × 6–8 reps 3. Bulgarian Split Squat 3 × 8/leg 4. Dumbbell Hip Thrust 4 × 8–10 rep s 5. Dumbbell Reverse Lunge 3 × 8/leg 6. Standing Dumbbell Calf Raise 3 × 10–12 reps Day 2: Chest, shoulders, & triceps Start with a 5-10 minute warm-up. Go heavy. Go to failure. If you cannot do all of the reps, it is ok!!! 1. Dumbbell Chest Press 4 × 6–8 reps 2. Dumbbell Shoulder Press 4 × 6–8 reps 3. Incline Dumbbell Chest Press 3 × 8–10 reps 4. Dumbbell Lateral Raise 3 × 10–12 reps 5. Close-Grip Dumbbell Press 3 × 8–10 reps 6. Overhead Dumbbell Triceps Extension 3 × 8–10 reps Day 3: Back, posterior chain and biceps Start with a 5-10 minute warm-up. Your back is REALLY strong....challenge it. 1. Dumbbell Deadlift 4 × 6–8 reps 2. Bent-Over Dumbbell Row 4 × 6–8 reps 3. Single-Arm Dumbbell Row 3 × 8/side 4. Dumbbell Pullover 3 × 8–10 reps 5. Rear Delt Fly 3 × 10–12 reps 6. Alternating Dumbbell Biceps Curl 3 × 8–10 reps 7. Hammer Curl 3 × 8–10 reps Share your wins!! I am SO proud of you!!!

Workout of the week! 7/27-8/2 Day 1: Lower Body start with a 5-10 minute warm-up to get the body moving. Big Muscle Group needs lots of blood flow! 1. Dumbbell Goblet Squat: 4 × 8–10 2. Banded Squat Pulses: 4 × 20 3. Dumbbell Romanian Deadlift: 4 × 10 4. Standing Banded Kickbacks: 3 × 15/leg 5. Bulgarian split squat: 3x15 each side 6. Monster Walk: 3x15 steps in each direction Finisher: Complete 2 rounds: - Wall Sit with Band Around Knees – 45 seconds - Bodyweight Jump Squats – 12 reps Day 2: Upper Body: Push, pull and shoulders Start with a 5-10 minute warm-up. Let's get that body moving ladies! 1. Dumbbell Floor Press: 4 × 8–10 2. Standing Band Chest Fly: 4 × 15 3. Single-arm dumbbell row: 4x10 each side 4. Band Face Pulls: 4 × 15 5. Dumbbell Arnold Press: 3 × 10 6. Band Lateral Raises: 3 × 15 7. Hammer Curl: 3 × 10 8. Band Triceps Pressdown: 3 × 15 FINISHER! Complete 2 rounds: - Band Pull-Aparts × 20 - Push-Ups × Max Quality 5-10 reps Day 3: Posterior Chain & Core Warm-up 5-10 minutes. LOVE working the backside! 1. Dumbbell Deadlift: 4 × 8 2. Banded Good Morning: 4 × 15 3. Dumbbell Bent-Over Row: 4 × 10 4. Band Pull-Aparts: 4 × 20 5. Dumbbell Hip Thrust: 3 × 12 6. Banded Fire Hydrants: 3 × 15/leg 7. Farmer Carry: 3 × 60 seconds 8. Standing Pallof Press with Band: 3 × 12/side FINISHER!!!! Complete 3 rounds: - Dumbbell Swings × 15 - High Plank × 45 seconds - Band Lateral Walk × 15 steps each direction