For those who have a goal of losing inches in an effort to also add muscle tone and feel their best, not all forms of exercise are created equally to get you there.
From my experience with clients, I’ve seen that most people tend to over-emphasize cardio and under-utilize strength training. Once clients begin to address their nutrition and focus more on weightlifting, doing so at least three times per week, they’re always shocked to see how their body starts to change and how great they feel.
I developed the 21-day Lean + Tone program, which is part of Life Time’s suite of digital weight loss and training programming, complimentary for members, with this in mind. This nutrition- and exercise-based approach is the exact strategy I’ve found to help most people successfully jump-start a healthy routine and that goal body composition change.
The exercise component of the Lean + Tone program uses dumbbells and timed movements to help establish a healthy foundation for strength training. Each week features one specific 30- to 40-minute strength workout that is repeated three times, plus an optional bonus session to add in. I have you repeat the workout because I want to increase your confidence with it and have you focus on your form as well as introduce you to foundational movements that are part of every great workout routine.
To give you an idea of what the exercise portion of the program is like, try this total-body routine anytime you feel like you need a kick-start.
- Pair of dumbbells
Choose your favorite aerobic activity (e.g., walking, jogging, or a moving on a piece of cardio equipment such as a rower or elliptical) for eight to 10 minutes.
Start out at a low intensity where it feels easy and like you could go for hours. Then, progressively increase your speed every two minutes.
The last two minutes should feel like a moderate-to-intense effort. Your breathing should be heavy and you should feel like you’re working hard.
Do the movements in each block, one after the next, for the designated amount of time, then take the recommended rest. Repeat each block three times before moving on to the next block.
Pay close attention to your form and take your time with each movement. When you’re lowering your body weight or the weight of a dumbbell, slow down enough to make sure you’re in control and not letting gravity take over.
|Dumbbell Overhead Alternating Forward Lunge||60 seconds||90 seconds||3|
|Dumbbell Kickstand RDL||45 seconds each leg|
|Dumbbell Bicep Curl||45 seconds|