This post includes low-impact, at-home exercises for the beginner with a full-body focus (upper and lower). Complete weighted exercises in three sets of 10-12 repetitions each with light dumbbell weights (2-5 pounds). Be sure to keep the head above the heart!
Option 1 warm-up: march in place for 30 seconds, and don’t forget to use your arms in addition to your legs. Rest 30 seconds. Repeat as desired. Targets: full body.
Option 2 warm-up: practice sitting down and standing up from a chair. Do the movement slowly to avoid standing up too fast and causing dizziness. Try not to use furniture for support, but use it for support at first and as needed to avoid falling. Repeat this exercise a few times. Rest 30 seconds. Repeat as desired. Targets: full body.
Upper body seated exercises
Lateral side raises. Targets: shoulders, upper back.
Sitting isolated bicep curls. Targets: biceps.
Overhead tricep extension. Targets: triceps, shoulders.
Single-arm tricep “kickbacks.” Do one arm at a time, and use a piece of furniture in front of you for support if needed. Targets: triceps, shoulders.
Bent-over back row. Targets: Upper and mid back, shoulders.
Arm circles. Targets: Shoulders, upper back.
Overhead press. Targets: shoulders.
Lower body standing exercises
Standing calf raise. Targets: Calves.
Modified jumping jack. Targets: Full body.
Instructions: Start with your feet together about hip-width apart. Move one foot out to the side, and bring it back in to the starting point. Repeat on the other side with the other foot. Try to move as quickly as you can while taking deep breaths. Repeat for about 30 seconds, then rest 30 seconds. Repeat as desired.
© 2016 Melanie Glover. All rights reserved.
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