Strength Training Workout

Hello, Friends! Happy August, and welcome to today’s Strength Training Workout post!

When I exercise from home, I usually stick to a simple weightlifting routine and I would love to share it with you today.

It is a relatively quick workout that you can add into your day, and I finish up with some yoga stretches and foam roller.

You Will Need:

1 x Kettle Bell

2 x Dumbbells (use your preferred weight/s for each exercise)

Optional: Yoga Mat & Foam Roller 

Strength Training Workout: 

  • Squats (3 sets of 10 repetitions) Note: These can be done with or without dumbbells; with dumbbells = Bicep Curls
  • Kettle Bell Swings (3 sets of 10 repetitions with kettle bell)
  • Overhead Presses (3 sets of 10 repetitions with dumbbells)
  • Bicep Curls (3 sets of 10 repetitions with dumbbells)
  • External Rotators (3 sets of 10 repetitions with dumbbells)
  • Forward Raises (3 sets of 10 repetitions with dumbbells)
  • Lateral Raises (3 sets of 10 repetitions with dumbbells)
  • Goblet Squats (3 sets of 10 repetitions with kettle bell)
  • Lunges (3 sets of 10 repetitions per leg)

Finish With: Stretches & Foam Roller 

The stretches below make up a nice yoga sequence, but if you are short on time just stick to the stretches marked in bold.

  • Foam Roller
  • Cat & Dog Stretches
  • Coyote
  • Kneeling Lunge
  • Lying Hamstring Stretch
  • Reclining Spinal Twist 
  • Through-The-Hole Stretch  
  • Knee Hug
  • Bridge
  • Bound Angle 
  • Hero
  • Sitting Forward Bend 
  • Quad & Hip Flexors Stretch
  • Mountain
  • Half Moon (Side Stretch) 
  • Standing Forward Bend
  • Yoga Mudra
  • Chair
  • Triangle
  • Warrior
  • Reverse Warrior
  • Spinal Twist 
  • Thunderbolt
  • Child
  • Hare
  • Corpse pose, and a few minutes of rest and meditation

If you can add this workout into your routine 2-3 times a week (say, Monday, Wednesday, Friday) I can guarantee it will add to your health and happiness, and improve your sense of wellbeing. Try it and see!

See you next time, Bridget x

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