RDL’S – Tricep Press – Bicep Curl – Plate Squat

RDL’s – Stand with dumbbells in both hands. bending at the hips drive your but backwards allowing the weights to lower, once the weights reach just below your knees stand up. Keep a flat back during the movement and the crown of your head in line with your spine. When done correctly this is a great exercise for toning your glutes and strengthening your posterior chain (butt, hamstrings and back).

Tricep Press – Lying on a flat bench with dumbbells in your hands. Bring the weights to your stomach, press the weights straight up with your palms facing each other. Repeat the motion in a smooth controlled manner. This is a great exercise for your chest and Triceps of course!

Bicep Curl – Standing straight with dumbbells in your hands curl the weights. Focus on keeping your elbows locked against your sides and be sure not to rock, this creates momentum to help curl the weight. the purpose of this exercise is to use your biceps and if the weight is too heavy you will use momentum to help.

Plate Squat – This is a great exercise for beginners and developing the squat technique. By holding the weight straight out in front of you, you are forced to drive your hips back in order to remain balanced.

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And as always remember – Stay Motivated!

Drew Smith

Strength Workout

Goblet squat 3X10

Shoulder Press 3X10

DB Dead Lift 3X10

Bent Row 3X10

3X10 means 3 sets and 10 reps each set. We recommend taking a 60 second rest between sets. However you can take more or less rest as needed.

Building muscle takes time but can be one of the most beneficial things a person can do for themselves in the long run. Do you think you will ever want to go to the park with your kids? What about pick your kids up in your arms? Maybe you like to enjoy the outdoors and hiking is something you enjoy.

Daily activities require us to move in a variety of different ways and from time to time we have to pick things up and move around with them. Strength is very important and having muscle to support our bodies will only make our lives better. Studies have also show that weight baring exercises help fight osteoporosis as we get older especially in women.

This is a great simple workout that most anyone can do almost anywhere. The way this workout is put together is for functional movement. The shoulder press is good for building strength in the arms and will help with picking up boxes and lifting things over your head, like those Christmas decorations you have stored in a box in the closet. Goblet squats will help build strength in your legs so you can support your body and standing up from a seated position will always be easy. Dead lifts are good for keeping you mobile as well as strong to pick up items off the ground. And bent over rows with help strengthen your back to help keep you upright.

How to do the movements.

Goblet Squat – Hold the weight with both hands at your chest. Stand with your feet about hip width apart and squat with your feet flat on the ground until your elbows touch your legs or your legs are about parallel to the ground.

Alternating Shoulder Press – Standing with your feet about hip width apart and your body nice and tall, rest the weights just above your shoulders and alternate pressing each arm directly above your head.

DB Dead Lift – Standing with a dumbbell directly between our feet squat down to grab the weight. Standing up with the weight keep your feet flat on the ground and keep your chest upright.

Bent over DB Rows – Holding your dumbbells in each hand drive your hips back until your torso is parallel with the ground keeping your back flat and your chin tucked pull the weights toward your stomach.

For an example of the movements with and audio description please watch the video below.

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith