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Before you start doing any exercises, make sure you’re all warmed up. Do 5-10 minutes of cardio plus a set or two of each exercise with smaller weights, to wake your muscles up. Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Start low and progress slowly. If you’re just beginning to exercise, start cautiously and progress slowly. Beginner: Kettlebell or dumbbell deadlift (shown here). *Do 3 sets of 10 to 12 reps, resting 60 seconds between sets. How to do it: Grab a kettlebell or dumbbell with both hands and hold it at arms length in front of hips.
Bend at hips and knees to lower the weight to the floor. Without allowing lower back to round, pull torso back and up, thrust hips forward, and stand up with the kettlebell. Note that tight hip flexors can make it challenging to sit back on your heels.
Do not force this stretch; rather, stay within your range of motion for best results. Extend your arms in front of you with your palms facing down. Softly place your forehead on the floor. Hold for 60 seconds. Repeat 3 to 5.
The 5BX program involves five basic exercises, takes just 11 minutes and needs absolutely no equipment. The only five exercises you need to stay fit at home Skip to sections navigation Skip to. Simply start your workout with some aerobic exercises like arm swings, leg kicks and walking lunges. Alternatively, you can warm up by doing easy movements of the exercise you are planning to do. “All you really need to do is some form of a squat, deadlift, and overhead press to strengthen multiple joints and muscles.” (Here’s how to perform a.
If you’re not used to exercise and you’re middle-aged or older, check with your doctor before you start strength training. Also talk to him if you smoke, have a health condition, or you’re overweight. You’ll fire up your hamstrings, glutes, and quads to see results in no time.
Get instant results: Start in the standing position behind a box holding dumbbells in each hand by the side of.
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