March 30-Day Workout: 5-Move Strength Training

Haven’t hit the weights in a while? Don’t worry, we totally get it. 2020, after all, was a disastrous training year for many, thanks to COVID lockdowns and gym shutdowns and major equipment shortages. And that had many people relying on (and rediscovering the brilliance of) bodyweight training. 

But there are still serious benefits to pumping real iron, and we all know it. Yes, you can get plenty done with bodyweight training (and really, bodyweight exercises should be in every routine). But you also can’t overload the body quite as much without a pair of dumbbells or kettlebells. And you can’t quite attack some body parts, such as your back or your biceps, as effectively with only bodyweight.

But just because you’re ready to pick up the weights again doesn’t mean you should be chasing max outs all over again. If you’re coming off a bit of a workout layoff and you want to start lifting weights again, start smart; that way, you’ll build the muscle your body wants but avoid the nagging injuries that can very easily sabotage all your training. Start with this 5-move workout you can do at the gym or at home with a pair of dumbbells.

Directions: Do this workout 3 to 5 times a week. On all non-training days, aim to stay active, taking a 20-minute walk or run. Warm up for this workout with 1 minute each of planks, reverse lunges, and jumping jacks.

Alternating Bent-Over Dumbbell Row

Start standing, holding dumbbells at your sides, abs and glutes tight. Bend at the waist and push your butt back, lowering your torso to a 45-degree angle with the ground. Tighten your core. Row the right dumbbell upwards to your ribcage; lower. Do the same on the left side. On all reps, make sure your shoulders stay level. That’s 1 rep; do 3 sets of 10 to 12.

Goblet Squat to Knee Drive

Stand holding a dumbbell at your chest, core and glutes tight, feet shoulder-width apart. Bend at the knees and hips, lowering into a squat. Pause when your thighs are parallel to the ground. Stand back up; as you stand, lift your right leg off the ground and drive your knee high. Return it to the ground and repeat on the other side. That’s 1 rep; do 3 sets of 8 to 10.

Romanian Deadlift

Stand holding dumbbells at your sides, feet shoulder width apart. Keeping your core tight and the dumbbells close to your shins, bend at the waist and push your butt back. Lower your torso until you feel your hamstrings begin to tighten. Pause. Stand and squeeze your glutes. That’s 1 rep; do 3 sets of 8 to 10.

Hollow Body Floor Press

Lie on the ground, dumbbells held directly above your shoulders, legs outstretched. Flex your abs, driving your lower back into the ground, and lift your legs an inch from the ground. Bend at the shoulders and elbows, lowering the dumbbells until your upper arms touch the ground. Press back up. That’s 1 rep; do 4 sets of 8 to 10.

Plan to Bear Plank

Get in pushup position, legs shoulder-width apart, core and glutes tight, hands directly below shoulders. Hold for 3 counts. Now walk your feet in so your knees are directly below your hips. Don’t let your shins touch the ground and try to keep your back flat. Hold for 3 seconds. Return to plank position. Alternate both 3-second holds for 1 minute, then rest 20 seconds. Do 3 sets.