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Cardiovascular exercise is another piece of the puzzle that can improve heart health and aid weight loss."
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The following exercises comprise many basics, all of which can be built upon with variations or increasing resistance.
“Squats build lower-body strength and stability, as well as engage the core,” states Nobbe.
Bend your knees and hips to lower down while keeping your back straight and your chest facing forward.
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Complete four sets of eight to 12 reps.
Dumbbell Lunges
Up next is another killer lower-body movement.
Stand with your feet hip-width apart while holding dumbbells at your sides.
Your left knee should be hovering just above the floor.
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Push off your right heel to stand and return to the starting position.
Do four sets of 10 to 12 reps per leg, and alternate sides with each rep.
This total-body movement not only burns calories but also improves overall stability."
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Stand with your feet shoulder-width apart in front of a weight barbell.
Once fully extended, lower the barbell back to the floor with control.
Stand facing a bench or sturdy platform with a dumbbell in each hand.
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Step onto the bench with your right foot, pushing through your heel.
Alternate sides with each rep.
Maintain good posture with your shoulders back and your chest high as you walk forward.
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Take slow, controlled steps for a set distance or time, ensuring your core stays engaged.
Go for four rounds of 30 to 60-second carries.
Stand with your feet shoulder-width apart, holding the handle of a kettlebell with both hands.
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Hinge at the hips, allow your glutes to shift back, and slightly bend your knees.
Let the kettlebell swing back between your legs, and repeat the motion.
Lie flat on a bench with a barbell racked above you.
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Unrack the barbell, and position it above your chest with your hands slightly wider than shoulder-width apart.
Lower the barbell to your chest, keeping your elbows at about a 45-degree angle from your torso.
Push the barbell back up to the starting position, fully extending your arms.
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Hold a barbell with an overhand grip and your hands slightly wider than shoulder-width apart.
Pull the barbell up toward your body, squeezing your shoulder blades together.
Once the barbell nearly or slightly touches your torso, lower it slowly back to the starting position.
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Aim for four sets of eight to 12 reps. “In addition to shoulder mobility and stability, this movement builds overall upper-body strength.”
Press the barbell overhead until your arms are fully extended.
Lower the barbell back to shoulder level, then repeat.
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“Pull-ups are a movement often used as a test of upper-body strength, and rightfully so.
Grab a pull-up bar with an overhand grip with your hands slightly wider than shoulder-width apart.
Keep your core engaged, and focus on using your upper back to pull yourself up.
Do four sets of as many reps as possible.
