Dumbbell-based four-step routine designed to enhance overall body strength
Sadielee Thomas, a renowned personal trainer, has shared a low-impact dumbbell workout on Instagram that promises to boost cardiovascular health, build muscle, and enhance energy levels. This routine is perfect for those recovering from injuries or dealing with age-related joint problems, as it eliminates jumping and reduces strain on joints.
The workout requires two hexagon-shaped dumbbells for stability during floor-based moves. You can do this routine at home or at the gym. The workout targets all muscles in the body, with a focus on the glutes, core, and shoulders.
How to Do the Workout
To complete the workout, do each exercise for 45 seconds, followed by 15 seconds of rest. The routine should be repeated 4 to 5 times, taking between 16 to 20 minutes in total. If an exercise is particularly challenging or not challenging enough, it is acceptable to swap out for something lighter or heavier according to your ability. You can use the same weight throughout the workout, or choose different weights according to the move.
Examples of Sadielee Thomas' Workouts
Sadielee Thomas' low-impact dumbbell workouts typically include focused, short sessions targeting arms, shoulders, triceps, and obliques using light dumbbells with high repetitions. Here are a few examples:
- 10-minute arms and oblique sculpt: This workout involves performing 12-15 reps per side for 3-4 sets, emphasizing sculpting the upper body with dumbbells only.
- Casual side + upper body workout: This combination of movements includes leg lift/shoulder press with knee pull, twist with leg lift, tricep extension with hamstring curl, and bend/extend low/high. These exercises are often performed using 5 lb dumbbells.
- 8-10 minute follow-along workout: This workout is focused on arms, shoulders, and obliques with 12-15 reps for 2-4 sets depending on fitness level. Exercises like kneeling hip hinge with dumbbell raise and tricep extensions are included.
Sadielee's workouts emphasize moderate weights, controlled movements, and combining upper body and core work for a low-impact yet effective sculpting session. They are designed to be time-efficient (about 8-10 minutes) and suitable for all fitness levels.
Benefits of Low-Impact Workouts
Low-impact workouts can challenge you, raising your heart rate and improving cardiovascular health. They also aid in muscle building, which in turn helps with weight loss and improves energy levels. Additionally, strength workouts can lead to better muscle tone, joint health, and a boosted metabolism.
One of the best ways to guarantee strength gains is through progressive overloading, which means gradually increasing the weights used over time. Regularly doing this workout may allow for increasing the weights used, promoting progressive overloading.
So, if you're looking for a workout that is easy on your joints but still delivers results, give Sadielee Thomas' low-impact dumbbell workout a try!
- Sadielee Thomas' low-impact dumbbell workout, designed for individuals recovering from injuries or dealing with age-related joint problems, can be done at home or at the gym, using hexagon-shaped dumbbells.
- This routine, which targets all muscles in the body with a focus on the glutes, core, and shoulders, should be repeated 4 to 5 times for a total of 16 to 20 minutes, with 45 seconds of exercise followed by 15 seconds of rest.
- Sadielee's workouts, such as the 10-minute arms and oblique sculpt, emphasize moderate weights, controlled movements, and combining upper body and core work for an effective, time-efficient workout suitable for all fitness levels.
- Low-impact workouts, like Sadielee's dumbbell routine, can boost cardiovascular health, aid in muscle building, and help with weight loss and increased energy levels, while strength workouts can lead to better muscle tone, joint health, and a boosted metabolism.
