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From YouTube: Healthy Living | Strength Training
Description
Grab your dumbbells and do this 30 minute strength training routine with Nancy Shaw!
A
I
am
Nancy
Shah,
with
healthy
living
today,
I'm
going
to
take
you
through
a
short
strength,
training
workout
that
you
can
do
at
home.
This
will
be
very
similar
to
our
simply
strength
class
that
we
here
have
here
at
Ames,
Parks
and
Recreation.
The
only
thing
you
need
are
dumbbells
and,
of
course,
we'll
do
some
bodyweight
exercises
as
well.
All
right,
let's
get
started
we're
gonna
start
with
an
easy
warm-up.
A
A
A
And
our
last
tube
and
Center,
let's
put
our
hands
right
here.
Let's
take
that
right,
shoulder
and
just
drop
it
to
the
front.
How
about
that
left?
Shoulder
drop
it
to
the
front
all
right!
Now!
That's
fine!
Let's
warm
it
up!
Let's
roll
it
up
and
slap
back.
Take
it
down,
there's
so
great
for
our
back
to
keep
it
moving,
keep
it
flexible
and
flat
back.
Everybody
knows:
I
love
you
and
roll
it
up.
A
Alright,
let's
take
it
to
a
march
in
place.
Take
a
big
breath,
inhale
and
exhale
hands.
Getting
back
we're
gonna
open
up
that
chest
now:
hands
together
in
front
all
the
way
up
and
let's
take
it
to
a
little
jog
or
you
can
say
marching
if
you
prefer
to
I
just
want
to
get
your
heart
rates
up.
Let's
just
do
some
knees
right
here.
A
Here's
four
and
three
and
two,
and
we
want
to
take
it
back
to
that
March.
Alright,
we
are
ready
for
our
first
set
of
exercises.
This
is
a
total
body,
strength
workout,
so
we're
gonna
work.
Every
major
muscle
group,
you're
gonna
start
with
squats.
Usually
when
we
squat,
we
can
go
pretty
heavy
with
our
weights.
I'm
gonna
go
with
10
pounds,
but
you
just
pick
up
what
fills
us
for
you.
A
Alright,
we're
gonna,
take
it
to
squat
all
the
way
down
all
the
way
up
now,
a
spot.
You
just
want
to
watch
your
knees.
You
want
to
keep
those
hips
back
your
chest
up
and
the
most
important
thing
is
that
bothers
your
knees
and
go
quite
so
low
down
and
up.
Okay,
we're
gonna,
give
up
four
more
looks
nice,
the
squats
there's
so
many
variations.
You
can
do
to
keep
it
interesting.
A
A
Here's
your
last
one!
Two
three
and
then
we're
gonna
put
one
of
our
weights
down
and
we're
gonna
hold
one
right
in
front:
we're
gonna,
lift
that
right
heel,
we're
gonna
press
down
and
lift
up,
so
we're
dropping
into
that
gate.
A
little
deeper
for
four
three,
two
and
one
now
we're
gonna.
Take
that
leg
wide
and
we're
gonna
pulse
down
and
up
two
and
one:
let's
do
one
more!
A
On
that
side,
four,
three
two
and
leg
out
foot
four:
three:
two
and
up
other
side,
the
sec,
he'll
drop
down
for
four
three,
two
I'll,
take
it
nice
and
wide.
So
for
you
and
one
more
keeping
that
chest
up
two
three
and
one
more
four,
three
two
and
one:
let's
finish
up
our
squat
with
our
toes
turned
out,
so
we're
going
to
target
those
inner
thighs
a
little
bit
so
we're
gonna
pulse
here,
shoulders
back
good
and
breathe
right
hold
it
here,
pulse
it
now.
A
How
about
lifting
your
right
heel
look
pulses;
you're
gonna
fill
it
in
those
inner
thighs.
This
is
a
good
one.
Usually
you
feel
it
the
next
day
how
about
the
other
heel
up,
sick,
there's
four,
three
two
and
one
and
up
good
job,
all
right
weights
down
we're
gonna
move
to
our
next
muscle
group.
We're
gonna
work
the
chest
all
right,
so
we're
gonna
start
with
push-ups
with
the
chest
and
then
we're
going
to
turn
to
our
back
and
use
our
heavier
dumbbells.
A
A
Breathing
as
good
as
you
come
up
early
exhale,
if
you
lose
count,
do
as
many
as
you
can
remember.
If
you
need
to
drop
down
to
those
knees,
your
10
as
well
see
you
last
count.
So
I'm
gonna
go
two
more
and
one
all
right.
Just
a
nice
stretch
back
and
let's
go
ahead
and
flip
around
both
of
your
heavy
dumbbell
all
right.
So
here
we
are
we're.
Gonna
lay
on
our
back
we're
gonna
start
with
just
a
chest,
press
so
feet
on
the
floor.
A
So
you're
gonna
think
about
pressing
that
spine
into
the
floor
really
contracting
through
the
core
for
the
ABS
good
breathing.
So
a
lot
of
people
ask
you
about
breathing
and
think
about
exhaling
on
the
hardest
part
of
the
exercise
and
I
always
tell
people.
Don't
worry
too
much
about
the
breathing
just
breathe.
Last
one
we're
gonna
hold
it.
We're
gonna
rotate
those
palms
together,
I'm,
going
to
go
ahead
and
set
my
feet
down
and
we're
gonna
open
up
in
a
chest
fly
so
we're
gonna,
inhale
and
exhale
good
and
breathe.
A
A
We
have
one
more
exercise
for
the
chest:
we're
going
to
combine
those
two
so
we're
gonna,
bring
them
down
and
a
press
rotate
palms
together
and
open
good,
take
it
down
press
up
through
those
weights
and
open
good,
steady
and
strong
and
the
nice
thing
about
this
is,
if
you
start
getting
fatigued,
you
can
just
do
one
arm
at
a
time.
Let's
do
three
more
of
those.
A
A
A
You
can
be
on
your
teeth
just
like
push-ups
or
you
can
be
on
your
toes
well,
what
I
want
you
to
do
is
I,
want
you
to
drop
all
the
way
down
and
just
rest,
your
bottles
on
the
floor
and
then
push
up
and
you're
gonna
feel
that
in
your
triceps
I
guarantee
it
all
the
way
down
drift
and
push
up
nice
and
slow
with
this
one,
all
the
way
down,
relax
for
just
a
second
and
push
up.
We
have
three
more
to
do
here.
A
We
go
nice
and
slow,
relax
and
push
up
two
left
and
down
and
here's
your
last
one
of
the
triceps
drop
down
and
push
up
alright
you're
already
feeling
filling
in
those
triceps
with
that.
So
go
ahead
and
stand
up.
We're
not
done,
though,
where
you
going
to
grab
one
heavier
dumbbell
because
we're
just
using
one
we
can
go
a
little
heavy,
so
we're
going
to
put
one
hand
on
top
of
the
other
and
we're
gonna.
Take
it
over
head.
A
Elbows
stay
close
to
the
ears,
we're
gonna
drop
it
behind
us
and
lift,
but
this
my
I
always
tried
to
tell
people
make
sure
you
soften
the
knees
a
little
bit.
Okay
chin
up.
Sometimes
we
just
want
to
look
down.
I'm
gonna
got
about
two
left
and
one
and
then
there's
two
and
then
what
we're
gonna
do
is
we're
gonna
come
down
and
we're
gonna
put
the
other
hand
on
top
same
thing,
we're
up
we're
down
good
inhale,
exhale.
There's
that
breathe
good
and
breathe.
A
Let's
do
just
two
more
and
here's
your
last
one
all
right
and
down
one
more
tricep
exercise.
We
want
to
finish
it
off.
So
this
point
we're
gonna,
go
for
lighter
dumbbells,
hey
I'm,
going
with
five
or
eights
work
with
twos
or
threes,
of
course.
So
what
am
I
to
have
the
palms
face
back,
okay,
we're
gonna,
extend
back,
and
in
straight
back
and
in
so
I
tell
people
brace
your
bow,
no
brace
your
core
pull
them
in
ice
down.
Try
to
avoid
this!
A
Sometimes
people
like
to
swing
on
these
try
to
avoid
that
straight
back
in
okay,
let's
do
5
4
3
2.
Now,
let's
finish
this
I
know
one
more
thing
straight
back
and
down.
This
is
really
good
for
the
back
of
the
shoulders
as
well.
Lift
them
over.
Let's
go
three
more
cuz
you're,
really
feeling
your
triceps
two
and
one
and
we're
done
with
triceps
all
right,
so
go
ahead!
Put
those
weights
down
before
we
continue.
Let's
do
a
tricep
stretch,
that's
one!
A
That's
really
great
to
stretch
after
you
work
it
so
just
right
above
the
elbow
push
and
then
pump
up
the
other
side,
all
right,
good
job,
mom.
We
have
lunches
all
right,
good
back
to
good
old
leg
work,
so
we
are
going
to
grab
heavy
dumbbells
and
we're
going
to
put
one
foot
in
front
of
the
other.
So
the
big
thing
with
lunges
is
we
want
to
remember
is
that
you,
some
people
want
to
put
that
back
heel
down.
A
A
A
All
right
here
we
go,
let's
hold
it
for
four
three
two
and
one:
alright
we're
gonna
come
on
up
we're
gonna
put
one
of
the
weights
down
we're
gonna,
take
this
from
different
kinds
of
lunges.
Okay,
so
we're
gonna
start
with
a
squat.
You
want
to
think
about
our
head,
not
really
changing
levels.
Okay,
so
we're
gonna,
take
it
here
and
then
we're
gonna
curtsy,
so
we're
gonna.
Take
it
back
to
that
squat
and
we're
going
to
alternate
so.
A
A
Good
all
right,
let's
move
on,
we
are
going
to
move
the
back,
so
the
back
has
a
lot
of
different
ways
to
work.
It
we're
gonna
start
with
our
heavy
dumbbells
we're
gonna
start
with
some
rows.
Okay,
somebody's
gonna
turn
this
way,
but
you
want
to
really
think
about
is
hinging
at
the
hips
so
trying
to
avoid
a
rounded
spine.
Legs
are
gonna,
be
a
little
bit
apart,
really
think
about
drawing
your
navel
in
Kenji
and
shoulder
blades
together
block
the
cues
on
this
one.
A
This
is
called
a
high
row,
so
weights
are
down
we're
gonna,
pull
up
and
release
down,
slow
and
inhale,
and
all
right,
they're
separating
thing
again.
So
one's
heart
when
we
pull
up
is
the
hardest.
So
we
want
to
exhale.
Let's
do
two
more
and
there's
your
last
one.
We're
gonna
come
up.
We're
gonna
go
to
a
deadlift,
shoulder
blades
back
we're
gonna
just
slide
down
your
legs
and
we're
gonna
slide
up.
I
always
tell
our
classes.
This
is
one
chance
you
get
so
really
stick
out.
A
A
Good
again,
nice
and
slow
and
strong
when
you
come
back
up,
I
always
think
just
pause
for
just
a
second
getting
good
alignment
before
you
do
the
next
repetition
awesome
all
the
way
down
and
up.
Okay,
we're
gonna
go
back
to
rows,
but
we're
gonna
change
about
rows.
Solo
rows
so
show
the
links
back,
we're
gonna,
pull
in
and
release
down
and
exhale.
A
That
breathing
thing
going
again-
and
it's
just
happy
for
me
to
say
that
it's
so
important
when
you
start
trying
to
be
conscious
of
your
breath,
exhale,
let's
do
three
more
and
to
release
down
slow
last
one
and
all
right.
So
those
next
back
exercise
weights
down.
No
wait
come
down
to
our
mat,
I,
always
like
to
work
the
spine
spinal
balance
as
well.
When
we
think
about
working
the
back,
because
in
my
mind
the
back
is
not
just
about
strength,
training,
it's
keeping
it
flexible
and
keeping
it
moving
like
it
was
met.
A
It's
a
lot
like
it's
not
to
do
so.
First,
the
cat
cow
is
great
exercise.
It's
really
something
you
can
do
daily
to
keep
your
spine
healthy,
flexible
and
then
we
come
back.
We
call
this
a
neutral,
spine
or
abdominal
ZAR
pulled
in
our
back.
Has
that
slight
curvature
and
then
spinal
balance
we
just
reach
one
leg
opposite
arm
eyes
are
down
hands
under
the
shoulder
I'm
just
going
to
reach
now
we're
going
to
round
to
the
spine
inhale
and
then
we're
going
to
extend
long
exhale
inhale.
A
It's
done
long
up.
Let's
do
two
more
I!
Think
I
do
this
exercise
and
almost
every
strength,
class
I
do
exhale
and
reach
it's
just
so
good
for
our
back
all
right.
Let's
do
the
other
side
reach
opposite
arm,
opposite
leg
number
eyes
down,
you
got
to
look
up
or
around
just
keep.
Everything
focused,
keep
your
neck
and
alignment
with
your
spine
and
let's
round
to
the
spine
and
exhale-
and
you
know
when
you
do
these-
just
be
really
mindful
reach
and
pause.
Think
about
what
you're
doing
take
your
time.
A
You
deliver
it
with
your
movement.
Let's
do
one
more
and
let's
hold
and
relax
and
of
course,
a
great
stretch
following
that.
One
always
is
our
child,
pose
the
nice
stretch,
pit's
back,
you
can
grab
your
forehead
down
at
this
bothers
your
shoulders.
You
can
bring
it,
but
it's
just
a
great
stretch
to
conclude
with
our
spinal
balance.
A
Alright,
and
that
is
our
back
workout.
We
are
ready
to
move
on
to
biceps
all
right
biceps,
let's
go
heavy
alright,
so
I'm
gonna
go
with
my
10.
To
start
with,
we
are
going
to
just
think
about
placement.
I
always
tell
classes
one
shoulder
to
shoulders.
Just
changes
up
your
movement,
your
standing,
a
little
taller
needs
to
be
a
little
soft.
We're
gonna
come
up
with
palms
together
and
then
we're
gonna,
rotate
and
palms
face
the
front.
That's
reversing!
Let's
come
up
rotate
and
back
down
nice
and
slow
up,
rotate
everything
good
and.
A
All
right,
let's
see
one
more
each
direction,
flips
and
release,
and
here's
your
last
one
up
in
and
alright
changing
up
that
bicep
for
a
little
bit.
If
you
start
feeling,
fatigue
becomes
bicep
skips
to
go
faster
than
some
of
our
other
excess
muscle
groups,
so
single
it
out.
That's
a
great
way
to
take
it.
If
you
start
telling
fatigue
corners
right
here,
so
just
alternating
right
corner
and
again,
this
is
one
we're
not
in
a
hurry,
especially
when
we
come
down
and
release
it
back
down.
A
We've
hit
almost
every
major
muscle
group
we're
going
to
go
to
shoulders
now
shoulders
I
always
recommend
lighter
weights,
lighters,
better
two,
three
five.
Some
of
you
can
use
eight,
but
just
be
careful
the
shoulder
four.
So
we
we've
done
a
lot
of
shoulder
work
with
our
other
exercises
and
typically
those
shoulders
can
be
weaker
and
we
just
don't
want
to
injure
them
all
right.
A
So
we're
gonna,
start
palms
together,
I
like
to
rotate
my
palms
to
the
front
and
we're
just
gonna,
come
out
shoulder
height
and
down
up
shoulder
height,
and
now
sometimes
you
see
people
really
winging
it
up
there.
You
really
don't
need
to
go
any
higher
than
the
shoulder.
It
doesn't
really
do
a
lot
of
good
and
this
just
keeps
the
shoulder
a
little
safer.
So
let's
do
four
more
and
you're
sweet.
A
Okay,
we
got
two
left
and
now,
let's
change
it
up,
you
need
to
hit
the
shoulder
from
every
angle.
So
it's
come
to
the
front
and
make
look
it's
superb
on
for
my
shoulders
and
my
palms
are
facing
in
toward
each
other.
When
I
do
these
front
raises
some
people
like
to
have
the
palms
down,
which
is
good
too,
the
red
shoulders
are
built
a
little
different.
Let's
do
two
more
and
here's
our
last
one.
A
All
right,
you
can't
forget
our
posterior
deltoid,
the
back
of
the
shoulder.
Sometimes
that's
the
weakest,
so
I'm
going
to
come
over
here,
I'm
going
to
hinge
just
like
we
did
with
the
deadlift,
so
hinge
right
here,
we're
gonna,
lift
elbows
to
soften
and
come
in
all
the
way
up,
pause
and
release.
So
we
will
want
to
reach
and
release
lift
it's
really
important
to
works.
Like
I
said
the
back
to
the
shoulders.
They
tend
to
be
weaker
and
it
causes
a
muscle
imbalance.
A
A
It's
about
three
more
and
filling
it
here
too,
and
our
last
one
all
right,
good
job
weights
down
all
right,
shoulder
press
right
here
stretch
it
out
all
right.
We're
gonna
have
one
muscle
group
left
so
the
best
for
laughs
how
about
those
for
training
all
right.
So,
let's
take
it
down
to
our
mat
for
this
one.
A
When
I
do
poor
workouts
here
at
Ames,
Parks
and
Recreation
I
like
to
do
some
on
my
back
and
some
turned
over
in
a
plank
or
a
hover
position.
So
it's
nice
and
feel,
like
you,
get
a
good
balance
of
flipping
when
I
throw
it
on
our
back.
Okay,
we're
just
going
to
put
the
hands
behind
the
head
and
we're
gonna
bring
one
knee
in
and
extend
out.
A
Let's
do
that
four
and
three
and
two
and
here's
your
last
one,
all
right:
we're
gonna
grab
those
knees
in
we're.
Gonna
come
on
up
we're
gonna
flip
around
we're
gonna
come
to
that,
so
we're
gonna
come
to
hover,
so
we're
on
the
floor.
Arms
toes
are
tucked
all
right,
we're
gonna
fold.
If
you
want
to
make
a
little
harder,
take
one
leg
up
just
fold
it
up
for
four
three:
two
one
and
down
how
about
the
other
leg
or
you
can
stay
right
here-
lift
hold
three
two
and
one.
A
Now,
let's
make
it
a
little
bit
more
challenging
tap
it
out
to
the
side
and
back
step
it
out
to
the
side
and
nice
and
easy
what
I
think
by
your
body
really
nice
long
line.
You
try
to
avoid
putting
those
hips,
hiked
up
or
say
you,
keep
it
strong
and
cover
and
place
are
great
things
just
to
work
up
to
start
and
small
amounts
and
then
just
add
it
seconds
every
day.
Let's
do
one
more
and
the
other
side
nice
down
all
right,
let's
flip
around
onto
our
back
all
right!
A
A
Three
really
pull
your
navel
to
your
spine,
especially
when
you're
extended
right.
There
stay
strong,
here's,
your
last
one,
all
right,
we're
gonna,
bring
the
knees,
we're
gonna,
just
roll
up
and
we're
gonna
finish
our
core
training
still
putting
on
that
weight
with
compression
twists,
so
we're
gonna
lay
back
like
all
right
come
back,
but
not
all
the
way
back,
we're
going
to
just
rotate
side
to
side,
and
you
don't
even
have
to
use
the
weight
for
this
one.
It's
a
nice
rotation.
A
We
try
to
thank
you
that
spine
long,
let's
do
about
four
more
and
three
two
and
there's
one
and
all
right
weights
down.
Let's
include
this
great
strength.
Training
workout,
put
some
nice
easy
stretches.
So,
let's
start
first,
with
your
leg,
bent
other
leg
extended
and
just
reach
toward
that
straight
leg:
nice
chance
to
stretch
well,
no
stretching
its
own
fart
and
after
we
do
any
kind
of
workout
and
that's
great
when
your
muscles
are
a
little
warmer,
you
can
work
on
that
flexibility.
A
A
And
back
down
all
right,
we're
gonna,
take
those
legs
straight
out
in
front
a
little
shake
we're
gonna,
lift
up
and
we're
going
to
just
reach
forward.
Hold
nice
long
stretch
the
spine.
Those
are
those
exercises
again.
We
try
not
to
round
right
I,
think
Wong
and
come
on
up
cross
one
leg
over.
Take
your
opposite
arm
wrap
and
look
behind.
You
gonna
feel
this
in
your
spine
and
then
I
always
like
to
balance
it
by
keeping
the
same
leg
but
we're
taking
the
other
direction.
A
All
right
other
side
wrap
it.
Okay,.