30 Min Strength Training at Home for Beginners & Over 50

Follow along with Coach Kozak and Claudia through this full body strength training workout. It’s great for beginners and adults over 50. You’ll need dumbbells and we encourage you to have multiple pairs available so that you may switch up the resistance as needed. We’ll focus on resistance training techniques to help you build lean muscle and gain strength. Let’s do it!

Warm upHamstring SweepDeep Squat + Overhead ReachBent Over T-Rotation

Strength Training at Home for Beginners & Over 50

A1: DB Squat x 12A2: DB Neutral Press x 12B1: DB Reverse Fly x 12B2: Side Lunge / Adjust Depth x 12C1: Dead Bugs / Heel Taps x 30 secC2: Lying Dumbbell Chest Press x 12D1: DB Zottman Curl x 12D2: DB Bent Over Row x 12D3: Iso Hip Up Kicks / March x 30 sec

Cool Down90-90 Hip StretchToe Touch to Chest OpenerSide Lying Quad Stretch