Day 12: 5-Minute Strength And Conditioning Workout

How Often Should You Change Your Workout Routine? | Fitness Rut

We all must have made resolutions in the new year to get healthier. However, by the first week itself, many of us might have already stopped following those resolutions for one reason or another. Presenting #NoQuittingWithActivLiving, a specially curated 14-day health program that you can learn today and follow throughout the year.

Today’s strength and conditioning workout by fitness coach Meenal Pathak from Fitternity will help strengthen your joints against injuries and improve your muscle strength.

Which exercises does this workout include?

If you don’t have dumbbells at home, you can also use a couple of 1 litre bottles of water. You can do 3 sets of 15 to 20 repetitions for each of these dumbbell exercises. However, if you are a beginner, it is okay to reduce the count or slow down the workout. Here’s what you should know before trying these dumbbell exercises at home.

  1. Bicep curl

Ensure that your elbows don’t move while you move your hands up and down.

  1. Snatch

Try to keep the dumbbell as close as possible to your body when you are going up or down. Make sure that your spine stays straight and is not rounded at any point.

  1. Overhead press

This exercise will strengthen your shoulder muscles. Try to touch both the weights when you lift them overhead.

  1. Tricep dips

Keep your elbows close to your ears throughout the exerciseso that you feel the burn in your tricep muscles.

  1. Sumo pulses

Unlike a regular squat, in this exercise, you do not have to lower your body completely nor stand straight. This exercise works on your glutes, inner thighs, and quad muscles.

  1. Hip thrusts

This is a mat exercise for people who have knee or leg pain and sit for long hours. It improves flexibility and mobility around your glutes.

  1. Walking lunges

This dumbbell exercise is designed to improve mobility in your muscles, tendons, and ligaments. Keep your back straight and take slow steps to feel the burn.

  1. Weighted wall sit

This exercise strengthens your knees, ankles, hips, and shoulders. Using a wall for support will help you hold the dumbbell up for longer to burn more fat in your arm and leg muscles.

These dumbbell exercises for beginners can help you start 2022 by building your strength and losing excess fat.