This workout is a basic strength training routine that can be done right from your living room. It is built to come back to over and over and progress with increased weights. Form is key with all exercise but particularly with weight training in order to prevent injury. So please pay close attention as I direct form an alignment. Strength training is an imperative component of an exercise routine to help maintain and support joints and posture. I recommend strength training at least twice weekly incorporating upper and lower body movements.

You can start out using just use bodyweight with the goal of progressing. Listen to your body. I recommend starting with a pair of light weights (2.5 lbs) and building from there as your strength grows. If there is no challenge there will be no change.

Basic Strength training from your living room workout protocol: (Modifications/progressions reviewed in video) Remember to always listen to your body!

1. chair Arnold presses 10 -12 reps x 2 sets

2. chair lateral raises 10-12 reps x 2 sets

3. chair bicep curls 10-12 reps x 2 sets

4. chair overhead tricep extensions 12 reps x 2 sets

5. chair squats 10 reps x 2 sets

6. Standing lunges Front 10 reps x 2 sets

7. standing side lunges 10 reps x 2 sets

8. standing back lunges 10 reps x 2 sets

9. standing crunches 10 reps each leg x 2 sets

10. one arm bent over rows (arm of sturdy surface) 10 reps on each side x 2 sets

11. seated chair chest flies 10 reps x 2 sets

I recommend checking out Cold Weather Cardio workout as well as Functional movement and Daily stretch videos.