Equipment needed: Dumbbells
This was a great workout to help get me started back into the swing of things after not consistently exercising for a few months now. I have a better understanding of how to not get burnt out with my workouts now and I have a plan in place to keep that from happening. Consistency in exercise is very important.
Research shows that if you stop exercising after just two weeks, the benefits of exercise start to wear off. After two to eight months, the benefits disappear altogether. It’s like starting from scratch again—don’t let that happen to you. from Age Smart: Discovering the Fountain of Youth at Midlife and Beyond by Jeffrey Rosensweig and Betty LiuThis workout has 3 sets of exercises that repeat 3 times. It consists of cardio movements as well as lower body and upper body exercises. I wasn't panting by the end by I was sweating and my heart rate was definitely elevated. I used 3 lb dumbbells for the upper body exercises. Go heavier or lighter depending on your ability. Being that it's a workout for beginners, I don't think it's necessary to go any heavier than 3 lb dumbbells. Don't have any dumbbells? Use two water bottles filled with water, sand, or rock... or just use nothing at all. There are no exercises that require getting down on the floor, so an exercise mat isn't needed, which is nice. I don't always like getting down on the floor for exercise unless the floor is where most of the exercising is going to happen.
Be sure to do a cool-down stretch after this workout. A warm-up is not needed because it's included in the workout.