This program can be done completely at home with minimal equipment. All you need is 1-2 sets of dumbbells (ideally a heavier and a lighter, if possible… I would recommend starting with a set of 3-5 lb. and a set of 7-10lb. dumbbells.) A yoga or exercise mat is also a good idea as it may be more comfortable for completing these exercises than just being on the floor.
Use my rep ranges as a guide, but always listen to your body.
This program has been designed by Danielle Crowell, a certified Yoga teacher, certified Pilates instructor, certified Personal Trainer, and a certified Group Fitness instructor.
As always, if you have any questions about how to perform the exercises in this program, please contact me!
Upper Body Strengthening
Dumbbell Row with Deadlift
The purpose of this exercise is to simultaneously strengthen your backside (back, glutes, and hamstrings) while also strengthening your core, chest and shoulders.
To do this exercise:
Stand with your knees slightly bent and elbows bent so hands/dumbbells are facing straight ahead. Keeping your core engaged, lean forward with a straight back, lower your hands and pull them back to the bent position (doing a rowing movement). Then, use your core and glutes to bring yourself back up to the standing position.
Reps: Do this 10 times, for 3 reps. (One full range-of-motion is one time through; so five times is one rep.)
Lateral Side Reaches for Core Stabilization
The purpose of this exercise is to work on actively engaging through your core, as well as stretching through the sides of your core.
To do this exercise:
Holding dumbbells in each hand (or no weight to start), stand with your knees slightly bent and core engaged. Lean down to one side, sliding your dumbbell or hand down your leg. Engage your core and use your muscles to pull yourself back up. Repeat to the other side.
Reps: Alternate sides 10 times. Do 3 reps in total (10 times alternating is one rep). In between each rep, put the weights down and give your shoulders a few rolls.
“Arm Angels” Strengthening and Mobility
The purpose of this exercise is to strengthen your shoulders and the supporting muscles, as well as increase your range-of-motion.
To do this exercise:
Using your lighter set of dumbbells (or no weight to start), stand with your knees slightly bent and core engaged. With your arms down in front of you, reach them straight out and up above your head. Then turn your hands so your palms are facing out to the sides and slowly lower your arms down your sides. *The key to this is time under tension, use your strength to slowly lower, rather than just dropping your arms to your sides.
Reps: Do this 10 times, for 3 reps in total (10 times through is one rep). In between each rep, put the weights down and give your shoulders a few rolls.
“Dead Bug” Core Strengthening
The purpose of this exercise is to strengthen your core, as well as increase the range-of-motion through your shoulders and hips, AND practice moving mindfully using opposition.
To do this exercise:
Lie on your back, bend your knees so your knees are above your hips and your feet are angled toward the wall in front of you. Reach your arms straight up above your face. Reach your right arm above your head to the wall behind you, and stretch your left leg out in front of you towards the front wall. Bring your arm and leg back up and repeat using the other arm and the other leg.
Reps: Alternate 10 times. Do 3 reps in total (10 times alternating is one rep). In between each rep, hug your knees into your chest, and rock side-to-side if that feels okay on your back.
“Superman” Core and Back Strengthening
The purpose of this exercise is to strengthen your core and backside muscles (back, glutes, and hamstrings), as well as increase arm mobility.
To do this exercise:
Lie on your stomach with your elbows bent and hands in line with your ears. Take an inhale, and on your exhale engage your core and lift your upper body and legs off the floor. Inhale and reach your arms straight out in front of you, exhale and bend your elbows with hands in line with your ears. Lowering back down again. Inhale, and then repeat.
Reps: Do this 5 times, for 3 reps. (One full range-of-motion is one time through; so five times is one rep.) When done all 3 reps, stretch back into a child’s pose to stretch your back.
