Spring is here and it is the perfect time for new beginnings and reaching your fitness goals.
And getting fitter, stronger and leaner takes time, dedication, and hard work. The team at Herbalife have put together five weighted exercises to add to your fitness routine that will boost your health and fitness, improve bone density and muscle endurance and increase your overall strength. Take a look at them below.
Romanian deadlifts
It really isn’t as intimidating as the name implies! All you need to do is stand up straight, holding one weight in each hand at hip level; draw your shoulders back and push your hips back as you slowly lower the weights toward your feet. Then, slowly press your hips forward to come back into a standing position. You should feel the burn in your abdominals, glutes, and hamstrings.
Double arm raised lunges
Work your glutes from every angle! Start with your right foot forward and left foot back. Bend your knees but don’t let your left knee touch the floor. Then, while keeping your torso straight and abs in, push through your front heel and return to your starting position. Now repeat on the other side, and then add some weights! You can choose how you want to hold them: straight down next to your body, extended out to the sides, or stretched out in front of you.
Weighted Russian twists
Romanian twists are great for working your abs and upper body. Sit on the floor with your knees bent and feet flat on the floor, holding one dumbbell with both hands in front of your chest. Keep your spine long, lean slightly back and lift your legs off the floor. Now, slowly twist your torso to the left and bring the weight beside your left hip. Return to the centre, then slowly twist to the right and bring the weight beside your right hip to complete one rotation. You’ll immediately start to feel the exercise working! Add it to your daily workout and you’ll have a stronger core in no time.
Shoulder press
Another great weight training technique to try at home is to stand up straight with your feet shoulder-width apart. Hold dumbbells or your makeshift weights at shoulder height. Your palms should face away from you and your elbows should form a 90-degree angle. Chest up, core engaged, breathe, and press the weights directly upwards until your arms are straight and the weights touch above your head. You can also try this by lying on your back and have the weights meet in the air above your head. Do as many reps as you can or until your arms start to feel tired.
