In this video we are going to go through an upper body and a lower body workout which can be done as workout splits. For instance, upper body on Monday,
lower body on Tuesday, rest day on Wednesday, upper body on Thursday, lower body on Friday, rest day on Saturday and maybe Sunday is an active rest day,
where you don’t do strength training, but you do something active, like working in the yard or taking a walk. The upper body workout consists of 9 different exercises that
will work the major areas of your upper body, arms, shoulders, chest, back and core. And the lower body workout consists of 7 different exercises to work your glutes,
hamstrings in the back of your upper legs, quads in the front of your upper legs and the calves in the back of your lower legs. We are going to use dumbbells or just your
body weight for the exercises and I would recommend doing 3 sets of 8 to 12 repetitions per set for each of the upper body exercises and 2 sets of 8 to 12
repetitions for each of the leg exercises. Make sure you warm up before beginning and start off using lighter weights, 5 to 15 pound dumbbells, until your targeted
muscles get stronger and you get more comfortable with the movements. Alright, let's roll. For upper body, the first exercise is rows, where you start by bending over at
the hips and have a slight bend at the knees with a straight back. Bend over to a position that is comfortable for your range of motion and hold the dumbbells with
palms facing in below your torso. From this position, pull the dumbbells up toward your torso and return to the starting position. This exercise targets your back.
Next up is a dumbbell chest press, where from a lying position with your arms flared out you push the dumbbells up and away from your torso and then return
to the starting position. You can also do this exercise lying on a bench, and this exercise will work your chest, shoulders and triceps. The next exercise is dumbbell
twists with a rotation. From a standing position with a slight bend at the knees, hold a dumbbell out in front of you with your arms extended. From this position,
rotate your torso to your left, and also rotate the dumbbell so that your right hand is above your left hand, then rotate your torso to your right, also rotating the dumbbell
so that your left hand is above your right hand, and continue this rotational movement. This exercise will work your core, shoulders and forearms. Next is renegade row
push ups. Start by getting in a standard push up position, with your arms straight and your feet spread somewhat widely apart, holding onto dumbbells with your palms
facing in. From this position, with your right arm raise the dumbbell up to the side of your torso, then back down again, and then the same movement with your left
arm and then perform a push up. This would be 1 repetition and make sure you do not rotate your torso during the exercise, and you keep your back straight.
You can also perform this exercise with your knees on the ground until you build up the strength to perform it with your knees up. This exercise will target your back,
chest, arms and core. The next exercise is bent over side raises. Start by bending over at the hips and have a slight bend at the knees with a straight back.
Bend over to a position that is comfortable for your range of motion and hold the dumbbells with palms facing in below your torso. From this position,
raise the dumbbells out and up away from your body to your sides, to a height that is comfortable for you, then back down to the starting position. This exercise targets
your shoulders. The next exercise is arm curls. From a standing position with a slight bend at the knees, hold dumbbells with your palms facing out. From this position,
bring the weights up toward your shoulders bending at the elbows and then down to the starting position. This exercise targets the biceps in the front of your upper arms.
Next up is dumbbell kickbacks. Start by bending over at the hips to a position that is comfortable for you, and have a slight bend at the knees with a straight back.
Have your upper arms as close as possible to being parallel to the ground, and your lower arms at a 90 degree angle with your upper arms. From this position,
extend at the elbow, pushing the dumbbells upwards behind you, again, to a position that is comfortable for your range of motion, then lower them down to the starting
position. And this exercise targets the triceps in the back of your upper arms. Next is Russian twists. From a seated position on the ground, with your heels on the ground,
hold a dumbbell out in front of you. From this position, twist your torso to your right bringing the dumbbell to your right, to a position that is comfortable for you.
Then twist to your left, bringing the dumbbell to your left and continue this pattern. This exercise targets your core. The last exercise is a combination of a hammer
curl and shoulder press. From a standing position with a slight bend at the knees, hold dumbbells at your sides with your palms facing in. From this position,
bring the weights up toward your shoulders, bending at the elbows, then, raise the dumbbells upwards, above your head, then back down to the starting position.
This exercise targets your forearms, biceps and shoulders and also requires some coordination. Now for the lower body workout routine. The first exercise is deadlifts.
For this exercise, stand and have straight or slightly bent knees holding the dumbbells in front of your upper legs. From this position, bend at the waist, lowering the weights
toward the ground to a position that is comfortable for your range of motion, then return up to the starting position. This exercise will work your, legs and glutes.
Next up is side lunges. Start by standing straight, with your hands together in front of your chest. From this position step to your left to a position that is comfortable
for your range of motion and squat down bending at your left knee, keeping your right knee straight, also keeping your feet flat on the ground, then back up to the starting
position. Once you have finished with your left leg do the same movement for your right leg. And this exercise will work your legs, and requires a significant amount of
balance and coordination. Calf raises is the next exercise where you stand with straight legs holding dumbbells at your sides and raise up onto your toes,
pause for a second, then back down to the starting position. This exercise targets the calves in the back of your lower legs. Next up is squats, where from a standing
position holding a dumbbell with both hands in front of your torso, you bend at the waist and knees keeping your feet flat on the ground, lowering your butt to a position
that is comfortable for your range of motion, then return to the starting position. And this exercise targets your legs. The next exercise is single leg bend over touches.
Start by placing 3 dumbbells or cones slightly spread out in front of you. Stand on your right leg and bend over and touch the cone to the left, then back up,
then bend over and touch the cone to the center, then back up, then down and touch the cone to your right. Then reverse this process from right to left.
Once you have finished on your right leg, do the same movement on your left leg. And this exercise will work your legs and glutes and requires quite a bit of balance.
The next exercise is side step ups. From a standing position with the step up platform to your left, step up to your left onto the platform with your left foot,
then up your right foot, then back down with your right foot and down with your left foot. Once you have finished leading with your left foot, switch around and do
the same movement leading with your right foot, and you can also do this holding dumbbells to increase the difficultly of the exercise. The last exercise is stationary
lunges. Start by standing straight, holding dumbbells with your arms at your sides. From this position, step forward with your left leg to a position that is comfortable
for you, then keeping a straight back lunge up and down in a controlled motion for a set amount of repetitions. Then back to the starting position. Once you have finished
with your left leg do the same movement for your right leg. You can also perform this exercise without holding dumbbells, and this exercise will work your legs, and can also
help improve your balance and coordination. Alright my friends, hopefully you got something out of this video, if not, if you feel this video is an absolute and utter
piece of rubbish you can always Boom. Pound that thumbs down and give me some instant punishment for wasting your precious time. If however you feel this
video was maybe average, or maybe even slightly above average, well in that case, I do have
more videos right there that you might have an interest in, till next time, I am outta here.