The #1 Workout To Lead an Incredibly Healthy Lifestyle, Says Trainer
It can't be stressed enough: Taking the necessary steps to lead an active, healthy lifestyle is so important. As you age, it gets more and more difficult to stay in shape due to the loss of lean muscle mass and a slower metabolism. Your risk of heart disease, type 2 diabetes, and certain cancers also increase if you don't get in regular exercise or follow a healthy diet. Establishing healthy habits in your younger years—and sticking to them—is a smart idea. So without further delay, in order to lead an incredibly healthy lifestyle, we're here to help you out with the fitness part of the equation. We've put together a super-productive routine you'll want to add to your regimen, so read on to learn more.
Strength training and cardio will be your new best friends. However, strength work should be your main focus, since you want to build and maintain as much muscle as you can. After all, muscle helps you keep your metabolism up and burn even more calories. So consider it your "fountain of youth."
When it comes to resistance training, compound movements that cover the basic fundamental patterns—squat, hinge, press, pull, and lunge—are the key players here. Exercises in these patterns are the best bang for your buck and will deliver the results you're looking for.
Needless to say, if you want to lead an incredibly healthy lifestyle, incorporate this workout into your routine. Aim for 3 to 4 sets of the following exercises. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Dumbbell Goblet Squat
Kick off your Dumbbell Goblet Squats by holding one dumbbell in a vertical fashion in front of your chest. Keep your core tight, push your hips back, and squat down until your thighs are parallel to the floor. Rise up ¼ of the way, then back down, and then drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete 3 to 4 sets of 10 reps.
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Dumbbell Bench Press
Begin this next exercise by lying on a flat bench with a dumbbell in each hand. Hold them straight up above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights down toward your chest. Get a good chest stretch at the bottom, then press the weights back up to the starting position, squeezing your pecs and triceps at the top. Perform 3 to 4 sets of 8 to 10 reps.
For this exercise, grab the attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then fully straighten your legs. Keep your chest tall, and drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten your arms all the way, and get a good stretch in your shoulder blades before performing another rep. Complete 3 to 4 sets of 10 to 12 reps.
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Dumbbell Romanian Deadlift
To perform this movement, grab a pair of dumbbells, and position them in front of you. Keeping your chest tall and knees soft, push your hips back while dragging the weights down your thigh. Once you get a nice hamstring stretch in, drive your hips forward, squeezing your glutes to finish. Perform 3 to 4 sets of 10 to 12 reps.
Dumbbell Reverse Lunges
Start your Dumbbell Reverse Lunges with a dumbbell in each hand, and take a long stride backward with one leg. Firmly plant your heel down, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, flexing your glutes to finish. Perform 3 to 4 sets of 10 reps on one side before switching to the other.