City of Ames, IA Healthy Living With Nancy Shaw, 7 Apr 2020

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From YouTube: Healthy Living | Strength Training

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Grab your dumbbells and do this 30 minute strength training routine with Nancy Shaw!

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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.

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Let's just take it to some nice rotation, starting to get that blood flowing muscles warmed up a little bit reaching side to side and now, let's just take and reach that arm across your body, warm-ups are so important. They prepare a body for exercise.

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Taking it all the way around getting that shoulder going.

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All right from here, let's just squash down Anna good to get down and just about four more and all right, let's add a little rotation. So, let's squat and add a rotation with that new listed.

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Good, here's four and three and two and one: let's take the legs wide and we're gonna just lunge side to side, say nice and low.

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There's three and two, and let that a little rotation this one as well crossing that opposite elbow over.

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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.

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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.

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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.

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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.

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Alright, now we're going to take it down and we're just going to pulse out three two one come on up again: pull three two one and up good and again down two three and up two: three: let's do two more strikes, one. Two, three!

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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!

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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.

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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.

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So a clerk push-ups are classic strength, training for our chest, so I'm gonna start with ten push-ups, but you're gonna do as many as you can remember. A nice modification is dropping those knees down all right. Let's get started, you pick the temple mount to 10.

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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.

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Sometimes it's nice to make your core work a little bit while you do this, just to lift your knees up, so your knees are aligned right over your hips, we're gonna, exhale and inhale.

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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.

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Some people like to do this exercise laying on a bench. So you just get a little bit more range of motion as you open it up open up the chest, but the floor works just as well. Three and two all right.

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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.

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And here's our last one inhale, exhale and open up in that fly and just remember with strength, training weights in and low up, don't need to be in a hurry. Go nice and slow, alright! So we're gonna move on to triceps.

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Remember we're hitting every major muscle group so and then, of course, sometimes bodyweight like push up for. We are going to do some triceps right here, so hand's underneath the shoulders. So with push-ups we take a little wider with triceps. We take a little bit more narrow.

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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.

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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.

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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.

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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!

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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!

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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.

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We want to really think about that feel lifted, long stride, so don't shorten your stride, keep your back heel lifted and let's just go for regular lunges for eight again test up.

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And one now white: let's take it down, let's pulse for eight.

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Okay, now we're just gonna hold it down. You take it to your best place before two one, one, all right. Let's switch up the legs, other leg back nice wide stride back he'll, lift it back all that good stuff. Let's go.

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Good you pick the temple. Sometimes people want to rush your lenses. Take it slow slower, is better three and two and one all right. Let's take it down for those pulses, ready, eight.

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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.

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Many different kinds of lunges to do: you can never get bored with lunges. Alright I think we got one more.

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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.

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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.

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Your tailbone you're also gonna feel a nice stretch and your hamstrings and your glutes and lift alright continue. We have about four more.

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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.

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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.

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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.

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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.

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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.

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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.

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Continue lift rotate down.

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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.

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We want to think super slow and then we're gonna do four more.

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And here three.

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Here we got two left and here's our last one all right, we're gonna finish those biceps off we're just gonna, take it at a 90 degree and we're just gonna hold it sometimes just to make your or make my class not think about holding it, pull just step side to side just hold it good like so much a pull.

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Let's do about four more and three you're filling in the biceps.

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Now here's two then there's our last one, all right, good job and down a nice stretch for the bicep when you finish working those biceps and flex your wrist and just rotate open it up, and you can add a little rotation here, helping to build that in there biceps another good one is just take your fingers, press back and then down and then the other side, and then all right and I always like to duel swing afterwards, because I just feel a whole-body released, all right, we're getting near the end.

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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.

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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.

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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.

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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.

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Let's do one more all right and one more shoulder exercise, we're gonna, take it here, we're gonna, rotate overhead press, good, we're just gonna, rotate palms together this one. You definitely want to use a lighter weight, exhale and inhale.

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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.

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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.

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Good, let's do four one three and to and here's one, let's look to the other side ready here we go punch and release crunch.

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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.

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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!

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Well, this next exercise I'm, actually gonna, grab a weight. I'm gonna go with an 8 pound weight Hey and my head stays on the ground I'm going to tuck the hips up, I, lift them up weight to my shin and then I'm, going to drop the heels and take the arms overhead.

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So it's a nice crunch and good punch and throw about five there's four.

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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.

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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.

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We're gonna weep.

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Now we're gonna come up, we're gonna place that hand to the side and we're just going to stretch and lift and all right. Let's take it to the other side. Here we go up and over pull.

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And come up hand to the side.

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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.

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All right other side ha wrap it. Okay,.

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Alright, let's go ahead and just come right here: we're going to lift up, walk your hands and feet together. Just a nice stretch for the hamstrings check. Your head, yeah ash is good know this nice easy stretch, stopping the news room coming into a standing all right. Take your arms inhale.

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There's that flat back again exhale and roll it up and let's take one arm over so remember what strength training we want to try and get to good strength, training workouts in a week and always have a day of rest in between your strength, training, workouts.

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If those muscles recovery recover every is important open up the chest, it's so important and keep those strength, training, workouts in and all the way up and alright great job, everybody, I'm Nancy Shaw with healthy living and remember it's never too late to get fit.