Build muscle everywhere, improve hip and core stability, and enhance your coordination with this fun and comprehensive workout.
No need to break the bank to spice up your home workouts; a few affordable accessories can do the trick to boost your no-equipment sessions. Take this workout, for example, which strengthens muscles across your entire body using just a resistance band or light dumbbells—your choice. This program was designed by Britany Williams, a coach for the Sweat app.
“Adding a resistance band or dumbbells to your workouts increases the resistance or ‘load' against which your muscles must work,” she explains. “This is the foundation of strength building. Muscles gradually adapt to higher levels of resistance, so it's crucial to incorporate some form of resistance into your home workouts to build strength and performance over time.”
Incorporating a resistance band or dumbbells into your workouts is an excellent way to challenge your body and build muscle, but that's not all. According to Williams, “this session can also improve balance, coordination, strength, and muscular endurance.” Plus, many of the full-body exercises will get your heart rate up, as they engage both the upper and lower body simultaneously. The balance exercises will also challenge your core and hip stability.
It's easy to focus on training your favorite body parts. For many, that means working the core, while others hit leg sessions more regularly. But it's essential to adopt a balanced approach to training.
To do this, Williams' routine lets you choose six movements from a list of nine compound exercises that work multiple muscles at once. Each of them targets both the upper and lower body, building a balanced physique while offering an effective workout session in minimal time.
“The upper body isn't just about the biceps and triceps—the shoulders, chest, and upper back are all crucial for proper mobility in everyday life,” she explains. “Whether it's lifting and holding your child or reaching for something on a high shelf, upper body strength and mobility can support overall health, mobility, and help prevent injuries.”
Plus, many people (myself included) struggle with posture issues. Upper body workouts can help improve posture, reducing strain on the core and hips, which can relieve back and knee pain.
Doing upper body exercises to relieve knee pain might sound counterintuitive. But luckily, Williams is here to explain how the two can go hand in hand.
“The body is a connected chain,” she says. “Often, people see it in silos, as if the legs have no impact on the arms, and vice versa, but that's not the case. Muscle imbalances in one area can create issues elsewhere in the body.”
If you're dealing with joint pain in the lower body, using exercises for the knees can help strengthen the surrounding muscles. And adding some of the best joint supplements can also help alleviate pain.
