A fitness trainer's compact exercise routine, featuring only two dumbbells, guarantees overall strength enhancement across your entire body.
Low-Impact Dumbbell Workout Routine by Personal Trainer Sadielee Thomas
Sadielee Thomas, a personal trainer, has shared a low-impact dumbbell workout routine that focuses on sculpting arms, shoulders, triceps, and core with controlled, low-impact motions. This routine, which can be done at home or in a quiet corner of the gym, is perfect for those seeking effective strength building without high impact.
The workout consists of various targeted moves typically performed with light weights, with each exercise lasting for 45 seconds, followed by 15 seconds of rest. The session may include 3-4 sets, depending on one's fitness level, and the number of sets can be adjusted according to personal preference.
The routine includes exercises such as the Modified Side Plank Thread Through to Press, Kneeling Hip Hinge with Dumbbell Raise, Leg Lift with Shoulder Press and Knee Pull, Tricep Extension with Hamstring Curl, Twist with Leg Lift, Bend and Extend (low/high), and more. Two dumbbells are required for this workout, and the same weight can be used throughout the workout, or different weights can be chosen according to the move.
This workout is beneficial for those recovering from an injury or prone to age-related joint problems as it is gentle on joints. It also targets a wide range of muscles across the legs, arms, and core, boosting metabolism and improving energy levels, which aids weight loss. Regularly doing this workout allows you to increase the weights used over time, leading to better muscle tone and joint health.
The workout also includes Pilates-inspired elements targeting core stability alongside upper and lower body sculpting. There is no jumping in this routine, reducing unnecessary strain on joints. Progressively overloading your training is one of the best ways to guarantee strength gains, and working through the exercises in this routine should get your heart rate up, improving your cardiovascular health.
The workout uses hexagon-shaped dumbbells for stability during floor-based moves, and Amazon offers a few options for these dumbbells. This low-impact dumbbell workout routine is an effective way to build strength and improve fitness without putting undue stress on your joints.
[1] Low-impact training for effective strength building. (2021). [online] Available at: https://www.healthline.com/health/fitness-exercise/low-impact-workout
[2] The benefits of low-impact exercise. (2020). [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/low-impact/art-20047661
[3] Low-impact exercises for joint health. (2021). [online] Available at: https://www.healthline.com/health/fitness-exercise/low-impact-exercise-for-joint-health
[4] The best low-impact workouts for weight loss. (2020). [online] Available at: https://www.health.com/fitness/low-impact-exercises-for-weight-loss
[5] Pilates-inspired exercises for core stability. (2021). [online] Available at: https://www.healthline.com/health/fitness-exercise/pilates-exercises-for-core-stability
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