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From YouTube: Healthy Living | Strength Training at Home
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A
A
Am
Nancy
Shah
with
healthy
living
as
fall
quickly
approaches
it's
time
to
get
back
into
a
strength,
training
program
today,
I've
designed
a
strength,
training
program
that
you
can
take
home
and
do
in
your
living
room,
a
quick,
easy
20
minute
workout
that
uses
the
basic
exercises
to
give
you
a
an
effective
workout.
These
exercises
are
simple
but
very
effective
and
very
necessary,
and
our
building
blocks
to
lead
to
other
more
complicated
exercises.
This
20
minute
workout
is
a
quick,
totally
effective
workout.
A
All
you
need
is
a
mat
and
two
weights
and
I
recommend
810
pound
dumbbells,
but
use
whatever
you
have
in
your
home
and
we're
going
to
go
through
each
exercise.
Doing
12
repetitions
take
a
quick
break
in
between
go
through
them
again
and
you're
done
with
a
complete
total
body.
Strength,
training,
workout,
first
exercise
I
want
to
show
you
is
the
basic
squat
we've
all
squatted
at
some
time
or
another.
We
want
to
put
our
feet
about
shoulder
distance
apart,
shoulder
blades
back,
that's
a
big
thing.
A
We
really
want
to
be
in
tune
with
our
posture.
Chess
is
going
to
stay
up,
we're
going
to
drop
the
hips
down,
putting
the
weight
into
the
heels
and
then
come
back
up
so
dropping
down
and
up.
Well,
we
want
to
try
to
avoid,
is
bending
over
at
the
hips,
so
right
here
drop
and
lift
again.
We
want
to
go
for
12
reps
dropping
as
low
as
you
can,
but
always
keep
it
in
mind,
keeping
your
back
and
your
knees
safe
with
this
exercise.
A
Next
we're
going
to
put
weights
down
and
we're
going
to
go
to
push-ups
everybody's
done
push-ups.
We
started
doing
them
a
long
time
ago
in
grade
school
right,
so
with
push-ups.
We
have
some
different
ways
to
modify
them.
If
the
traditional
on
your
toes
push-up
is
too
hard
for
you,
so
you
can
be
here
and
we
can
drop
down
to
our
knees
or
a
good
way
to
kind
of
go
from
knees
to
toes.
We
call
this
the
three-point
push-ups
we
extend
one
leg
out
and
one
knee
down.
A
We
want
to
make
sure
the
hands
are
wide,
so
we
really
focus
on
the
chest
and
we're
just
going
to
drop
the
chest
down
to
the
floor
or
close
to
the
floor
and
back
up
what
push-ups.
What
we
really
want
to
try
to
maintain
is
a
straight
spine,
and
we
want
to
think
about
keeping
the
eyes
down
not
looking
up
and
pushing
back
up
again.
The
three-point
push-up
is
a
great
place
to
go
if
the
full
push-up
is
too
hard.
A
It's
a
great
way
to
work
up
to
full
push-ups
third
exercise
is
just
a
stationary
lunge
again
we're
going
to
grab
our
weights
and
we're
just
going
to
hold
them
down
by
our
side.
I'm,
going
to
put
one
leg
back.
A
lot
of
people
are
really
confused
about
how
far
to
put
their
legs
or
how
wide
to
stride
their
legs
when
they
start
their
lunges.
A
So
a
really
nice
way
to
find
that
out
is
if
you
drop
down
on
your
back
knee
and
what
that's
going
to
do
it's
going
to
show
you
me
lined
up
right
over
the
ankle.
We're
gonna
stand
back
up.
Sometimes,
when
you
stand
up,
you
might
need
to
make
a
little
adjustment
some
people
when
they
stand
up,
they
go
wow.
My
stride
is
really
wide,
but
that's
what
we
want
with
the
lunge.
We
want
a
wide
stride.
We
want
that
heel
lifted.
It
shouldn't
even
be
able
to
touch
the
floor
again.
A
We
want
to
be
really
conscious
of
our
posture,
so
shoulder
blades
back
chest
up
and
again
we're
just
gonna
drop
the
back
knee
down
again
be
mindful
of
that
knee.
If
it
bothers
you
don't
go
down
quite
so
low.
We
can
work
into
that
and
we're
going
to
go
for
12
reps
on
each
leg
and
then
we're
done
with
our
lunges
next
we're
going
to
take
it
to
a
plank
again
we're
going
to
drop
down
to
the
floor
with
a
plank
instead
of
reps.
A
We
go
for
holding
it
for
thirty
seconds
and
again
we'll
go
for
thirty
Seconds
second
round
muscle
for
thirty
Seconds.
If
you
can
go
for
45
seconds
or
a
minute,
perfect
aim
for
those
longer
times,
but
a
plank
again.
We
take
it
down
with
the
plank,
unlike
the
push-up
yeah.
Unlike
the
push-up,
the
hands
are
going
to
be
closer
together,
more
aligned
under
the
shoulders
and
we're
going
to
tuck
our
toes
and
we're
going
to
just
lift
right.
A
Here
again,
we
want
to
think
about
our
neck
being
in
alignment
with
the
spine,
and
we
want
to
be
really
conscious
of
our
back.
A
lot
of
people
tend
to
drop
their
back
a
little
bit
or
stick
their
hips
up
picture
your
spine
and
what
we're
looking
for
is
and
the
reason
it's
called
a
plank
is
our
back
being
like
a
board,
so
nice
and
straight
again
eyes
down
your
spine,
should
just
be
one
long
line.
A
All
right.
We're
gonna
come
back
up
again
grabbing
our
dumbbells
on
the
way
up,
we're
going
to
take
it
to
a
bicep
curl.
There's
a
lot
of
ways
to
do.
Bicep
curls
we're
just
going
to
start
with
the
palms
facing
the
front
and
we're
just
going
to
curl
those
arms
up
and
down
working.
The
biceps
everybody's
done
these
at
some
time.
All
the
way
up
and
down,
there's
different
ways
to
change
up
the
bicep
curl.
Some
people
like
to
bring
the
palms
in
and
then
some
people
like
to
add
a
rotation
at
the
top.
A
All
of
them
are
good.
If
you're
doing
this
three
times
a
week,
maybe
mondays
to
your
hammer
curls.
So
your
palms
face
in
wednesdays
pumps
out
fridays,
add
the
rotation.
It's
not
just
changing
up
the
exercise,
a
little
bit
overhead
press,
shoulder
overhead
press,
so
working
the
shoulders
one
weight
or
two
weights.
Typically
you're,
our
shoulders
are
a
little
weaker
than
the
rest
of
our
body,
so
be
a
mindful
with
that.
When
you
use
your
weights,
you
can
do
one
arm
to
arm
we're
going
to
take
the
weights
here
and
we're
gonna
extend
up.
A
The
last
exercise
in
our
circuit,
it's
going
to
be
tricep
over
head
extensions.
We're
just
gonna
grab
the
weight
on
either
side,
taking
it
up,
bending
at
the
elbows
and
straight
up
working
those
triceps,
the
backs
of
the
arms,
and
we
want
to
think
about
the
elbows
pointing
straight
up.
A
lot
of
us
tend
to
want
to
drop
our
Chin's,
but
try
and
keep
your
chin
straight
out.