One of the best ways to look after your body is by doing regular strength workouts.
“Strength training keeps you strong, capable, and confident,” says Felicia Hernandez, a personal trainer for Eden Health Club in Greenwood Village.
“It helps you maintain muscle as you get older, supports your bones and joints, boosts your metabolism and makes everyday life easier.”
You don’t need to hit the gym to look after your body, either. There are plenty of workouts you can do with minimal equipment or simple household objects.
“You can make soup cans work if you have to,” says Hernandez.
Here are her top five favorite dumbbell/soup can exercises for herself and her clients.
Felicia Hernandez
Felicia Hernandez is a certified personal trainer (NASM) and community engagement lead at Eden Health Club in Greenwood Village, Colorado. Before joining Eden, she served as regional fitness area manager for Orange Theory Fitness.
1. Dumbbell goblet squat
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Sets: 1-3 Reps: 5-10
- Stand with your feet shoulder-width apart, holding a dumbbell at your chest.
- Bend your knees and push your hips back to squat down. Pause when your thighs are parallel to the floor.
- Push through your heels to stand.
Targets: Legs, glutes and core
2. Dumbbell bent-over row
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Sets: 1-3 Reps: 5-10
- Stand with your feet shoulder-width apart, holding dumbbells with your palms facing and arms straight, hanging down by your sides.
- Hinge forward at your hips until your torso is at 45°.
- Pull the weights up toward your ribcage and squeeze your shoulder blades at the top of the movement.
- Lower with control and repeat.
Targets: Back
3. Dumbbell chest press
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Sets: 1-3 Reps: 5-10
- Lie on your back, with your knees bent and feet flat on the floor.
- Hold dumbbells roughly in line with your shoulders.
- Straighten your arms to press the dumbbells up.
- Slowly lower and repeat.
Targets: Chest, shoulders and arms
4. Dumbbell Romanian deadlift
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Sets: 1-3 Reps: 5-10
- Stand holding dumbbells in front of your thighs, palms facing you.
- Hinge at your hips, pushing your butt back to lower your dumbbells to mid-shin, keeping them close to your body as you move.
- Squeeze your glutes and push your hips forward to stand up.
Targets: Hamstrings, glutes and core
5. Dumbbell overhead press
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Sets: 1-3 Reps: 5-10
- Stand holding dumbbells at shoulder height, palms facing forward.
- Press the dumbbells straight up until your arms are fully extended
- Lower slowly with control.
Targets: Shoulders and core
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