“Keep in mind all of these movements are progressive versions of exercises.
Meaning there is a more challenging component such as single-leg, offset rack, or alternating patterns.
Be sure to nail the basics before jumping into advanced workouts,” Wilking explains.
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If you’re ready to get started, keep reading for five light weight training exercises for weight loss.
Single-Leg RDL
“Unilateral work gives us the opportunity to work for double the fun!
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Begin this exercise by standing tall with your feet together.
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Hold a dumbbell in your right hand by the front of your thigh.
Use your right leg for balance as you raise your left leg straight behind you.
Hinge your hips forward and press through your heel so that return to the start position.
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ALT Goblet Reverse Lunges
“Lower-body compound exercisesneed I say more?
Glutes, quads, hamstrings… the triple crown of large muscle groups working altogether,” Wilking says.
“This is a fantastic exercise that alternates legs, allowing for higher reps with short rests between sides.
Step one leg back, bending your knees as you lower into a reverse lunge.
“The half kneeling position in this alternating overhead press helps create stability in the lower body and pelvis.
Incorporating broad jumps and mountain climbers with a twist can really bring your set to the next level.
Keep your kneeling knee below your hip.
Hold a set of dumbbells up by your shoulders, and alternate pressing each one overhead.
“A racked offset squat will need to place emphasis on anti-arterial flexion, aka obliques!
Perform a kettlebell racked offset squat by planting your feet shoulder-width apart.
Extend one arm ahead of you, and hold the kettlebell in your other hand up by your shoulder.
Then, lower into a squat by bending your knees and pressing your hips back.
Push through your feet to get to return to standing.
Repeat on the opposite side.
“Another variation on a bilateral lower-body movement with an offset resistance!
Your feet should be hip-width apart.
Then, push your hips forward so you can lift the weight up and return to standing.
Use control to bring the weight back down.
Repeat on the opposite side.
