Get fit by strengthening your entire body with this 3-week resistance program. Dumbbells and resistance bands are recommended for this challenge but beginners can try the exercises with bodyweight or filled water bottles before buying weights.
The program was created with using dumbbells in mind! However, If you don’t have any, that’s okay too. You could use kettlebells if you have them, or you can get extremely creative and use water bottles, resistance bands, rice in socks and even canned food to create some sort of resistance! The whole thing can also be done entirely with body weight, so don’t worry!
It really depends on how much weight training you’ve done in past. If you’re new to it, then start light. 1-4kg (2-8lbs) may be enough and you can slowly progress with heavier weights. Remember to take it slow, and focus on your form.
This is all dependent on your experience and how heavy the weights you are using are. As many might be just starting out, 12-15 is a nice range to get to know the movement and full range of motion so that you are engaging the right muscles. These are just estimates so don’t fret if you end up doing this many. And this workout program is a follow along so don’t over worry about reps and you also don’t need to match my reps. Just make sure that you’re challenging yourself, but also understand that it’s going to look different for everybody!
While this program focuses on resistance training, both cardio and resistance training have many different benefits. It is always nice to have a good mix of both resistance and cardio in your regular exercise routine. Just make sure you don’t overdo it - make sure you give your body enough time to recover and listen to your body if you feel like it is getting too much.
For the most part, no. It is long process to build muscle. This program specifically uses lighter weights, and is not likely to result in that. Depending on the person, it takes A LOT of energy, time and progressive overload to grow their muscles. That being said, if you do want to put on more muscle, the program can definitely help out as well. There are many ways to do that just by adjusting the amount of weight you are using to increase the difficulty.
These workouts are resistance based workouts. While many of my videos are cardio based and have many great benefits, so does resistance training! It can increase your muscle-to-fat ratio, improve your strength, stamina and even improved mobility and balance.
This challenge can also help you achieve fat loss if that is your goal. As you gain more muscle, your body burns more energy at rest. So, by training with resistance and constantly increasing the difficulty or intensity of the weights, there is large potential for fat loss. But it is also okay to do if you simply want to keep a balanced lifestyle with exercise.
This is entirely up to you - if you are feeling strong enough then go for it. You can also just stick to low impact moves if you want. However, if your body needs rest, then please rest. Your body will naturally be weaker during that time so don’t be discouraged, you got this. After your extra rest day, just continue where you left off.