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Welcome to Motivational Monday! Time to get stronger! Starting an at-home super duper beginner strength training program; it's overwhelming! I have: 5 lb & 8 lb dumb bells, a bar with weights (think it's only 15 pounds total), 10 lb & 15 lb kettlebells (1 each), small weighted 3 lb ball, 1 & 2.5 lb Zumba shake weights, with an old dusty incline bench. Just an odd collection of stuff to use this winter to get me gym ready in 2021! Any suggestions would be appreciated!!! I need an easy peasy DOABLE mini program to start: maybe 15 minutes? Since I don't have any heavy weights, I guess I should do more reps? I had a super duper productive morning, and decided this afternoon to just watch movies with no FS today! No logging in foods or exercise - just a one day break because it consumes my life. Back at it tomorrow, tho! Wishing you a successful week with lotsa lifting and growing those muscles! Photo courtesy of: https://www.popsugar.com/fitness/Beginner-Dumbbell-Workout-Women-45871924
View Diet Calendar, 16 November 2020:
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3796 kcal
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Exercise:
Grocery Shopping - 1 hour and 15 minutes, Housework - 1 hour and 30 minutes, Walking (slow) - 2/mph - 25 minutes, Resting - 12 hours and 50 minutes, Sleeping - 8 hours. more...
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 Comments
15 minutes is a great start. Even 5 minutes here and there (on a regular basis!) is good. I don't have a program for you, but with kettlebells you're probably going to be doing some whole-body moves, which is important. I'd suggest burpies too (in addition to any weightlifting), which can be anywhere from moderate to intense, depending on how you do them. Jumping is optional. As long as you're alternating between plank position and standing with your arms raised (getting your blood and lymph flowing), you're golden. Start with a couple or a few, and do them regularly. (I'm reminding myself as much as anything!)
17 Nov 20 by member: PhatPhrog
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Thanx @PhatPhrog! Ugghhh burpiessss LOL might look more like a slo-mo burpie, but I will add those! and lunges & squats which I loathe because I suck at them; I will eventually be stronger & be able to do them well! Let's go, FSers! Wooohooo
17 Nov 20 by member: Liv Lite
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All good, and slo-mo burpee is still a burpee! (I was doing some reading and realized I spelled it wrong. It's named after US physiologist Royal H. Burpee who developed the exercise in the 1930s. Who knew?)
18 Nov 20 by member: PhatPhrog
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my starting setup was similiar, few weights, just odds and ends.
To get the most out of your 15 minutes workouts I would go with the most proven and effective workouts that incorporate the widest range of muscle groups. You won't need much for weights.
Try...
pushups (knees if needed) 3-4 sets to failure
kettlebell swings 2-3 sets ( 1-2min rounds)
squats
lunges,
dumbbell deadlifts or good mornings
also cardio like burpees, in and outs, Russian twists, flutter kicks, mountain climbers, jump high knees, etc.
remember to warm up and stretch.
Also it's most important to have fun, enjoy it and get to love the process.
18 Nov 20 by member: rightlane
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Well done - its so good to look after yourself with strength training and exercise.
18 Nov 20 by member: janetmay
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I too just started my first ever strength training regime this week! I'm doing a 15 min beginners video I found on YouTube by HASFit that just uses small dumb bells for the workout. (I'm using 3lbs but I hope to move up to 5lbs in a couple weeks). It's a nice starter course, I feel it working but it hasn't been so much that I've got too sore and discouraged and quite. I plan on doing it for a month and then seeing if I'm ready to move on to something more intense. Good luck!
19 Nov 20 by member: AprilWoff
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Hello! I try to do at least 10 minutes in the morning - with a YouTube video and 5 and 8 lb dumbbells . In evenings I try to get on zoom calls with my girlfriends and do a similar 20 minute video . My goal is to do it at least 4 times a week - a combination of morning and evening workouts . So far it’s been a journey. In covid I gained almost 9 kgs and now I am slowly and through hard work burning it off .
19 Nov 20 by member: natkusendova321
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Thank you for all this helpful feedback! 💟 Do you think light weights everyday is a good idea? Then heavier weights 3-4 x week in evenings? I was really challenged doing a bit of everything with light weights. I really have to push myself with lunges, squats & burpees - really tough for me. Just getting up/down onto floor is a workout!
19 Nov 20 by member: Liv Lite
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I will conquer burpees @PhatPhrog!!! 💟
19 Nov 20 by member: Liv Lite
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That’s a terrific list @rightlane! Will keep me busy these winter months 💟
19 Nov 20 by member: Liv Lite
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I did the Hasfit 17 min beginner workout with 2.5 lb weights to practise - a good little routine; thanx @AprilWoff 💟 saved it to my Fitness videos!
19 Nov 20 by member: Liv Lite
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That’s great to hear @natkusendova! I’ve really struggled with motivation this year - it’s so helpful to know what others are doing for fitness routines! 💟
19 Nov 20 by member: Liv Lite
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Thanx @janetmay! 💟 I keep trying! 😀
19 Nov 20 by member: Liv Lite
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I've been wondering about every day vs every other day myself.. I know they say give your muscles time to heal, but I think for me starting off light and only doing 15 min a day, I will do it 5 days a week and take the weekends off. Maybe if I get more into it I'll have to switch it up but so far I've felt okay each day to do a little bit.
20 Nov 20 by member: AprilWoff
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Loving your Motivational Monday. I have a light/heavy set of both dumb bells and kettlebells at home. I can play along. Including those burpees. Greats comments and suggestions by all.
23 Nov 20 by member: meonadiet
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