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Woman Working Out

Strength Training Class

Scroll Down For Videos and Articles with Tips and Motivational Information on this month's routine.

WHEN: Tuesdays from 8:15-9:15 AM PST

INTENTION:  To build strength in the shoulders, upper back, chest, arms, gluteals (buttocks), legs and core

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FORMAT: 60 minute strength training routine using dumbbells and ankle weights. New routine every month.

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EQUIPMENT NEEDED (links provided):

  • Dumbbells of various weights. The exact weight will depend on your current strength level. You will want a light, medium and heavy weight to choose from. Make sure to get two dumbbells of each weight. If you are just starting with weight training or using dumbbells, begin with lighter weights.

  • *Ankle Weights  Two each, suggested 3-5 lbs each to begin with, working up to 5-10 lbs each.

  • Flat Workout Bench* Your bench should be at least 40" long.

  • Yoga Mat

  • Chair (firm/stable chair)

  • Yoga Block

*You will want a bench that is long enough to support your entire torso and head. 

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EXAMPLE OF DUMBBELL WEIGHTS:

Beginners: Start with 3 lb, 5 lb ,10 lb weights (two of each). Eventually you will increase the weight.

Experienced:  5 lb, 10 lb, 15 lb weights (two of each)

Advanced: 10 lb, 15 lb, 20 lb weights (two of each)

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Your ankle weights could also be used as hand weights - for your light or medium weight.

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IMPORTANT: Before starting a new exercise routine, you should check with a healthcare provider to ensure strength training is safe for you.​​

Benefits of Weight Training

Studies, Articles and Videos

Weight training, also known as resistance training, has many benefits, including: 

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  • A stronger and more stable Yoga posture practice!

  • Improved heart health: Weight training strengthens your heart. 

  • Reduced risk of injury: Weight training improves range of motion and stability, which can help prevent falls and injuries. 

  • Improved mood: Weight training can boost your mood and improve your overall quality of life. 

  • Improved brain health: Weight training can promote brain health. 

  • Reduced stress and anxiety: Weight training can reduce stress and anxiety. 

  • Improved flexibility: Weight training can enhance mobility and flexibility. 

  • Reduced blood pressure: Weight training can reduce blood pressure. 

  • Stronger muscles: Weight training stresses muscles, which stimulates them to grow and become stronger. 

  • Stronger bones: Weight training can increase bone density and strengthen tendons and ligaments. 

  • Weight management: Weight training increases muscle mass, which increases metabolism and allows you to burn more calories. 

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Tips and Instructions ~ January Routine

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1. Reverse Lunge Video 1, Video 2, Video 3

BODY REGIONS STRENGTHENED: Gluteus Maximus & Medius, Quadricep, Core

  • Strengthens posterior hip and anterior thigh

  • Keep good posture, don't round forward

  • Maintain abdominal contraction during movement

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2. Single Leg Romanian Dead Lift: Option 1  Option 2

BODY REGIONS STRENGTHENED: Gluteus Maximus & Medius, Hamstrings, Core

  • Improves balance

  • Develops strength in the back and deep core as you stabilize yourself

  • Standing leg knee should not be locked, keep a micro-bend in the knee

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3. "W" on Wall 

BODY REGION STRENGTHENED: Lower Trapezius

It is important in this exercises to keep the lower back protected with a 

slight posterior pelvic tilt; lift pubic bone slightly toward navel to engage the lower

abdominal muscles during both the standing and sitting phases. ​

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​4. Bicep Curls on Wall*

(this demonstration is using a bar, but it is the same technique with dumbells)

BODY REGION STRENGTHENED:  Biceps

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5. Bent-Over Single Arm Row

BODY REGION STRENGTHENED: Adductor Group (Inner thigh)

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6. Lat Pull Overs

BODY REGION STRENGTHENED: Latissumus Dorsi

- Keep the elbows in view with your side vision as you stretch

- Contract the muscles around the shoulder blades as you pull

NOTE: This video demonstration is using a position with the upper back 

supported on the bench, rather than the entire spine and head supported. Either position is fine, the technique

is the same for both. 

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7. QL Lateral Bend

BODY REGION STRENGTHENED: Quadratus Lumborum (QL)

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8. Overhead Tricep Extension

BODY REGION STRENGTHENED: Triceps​

-make sure upper arm is vertical to the floor

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9. Wrist Extension

BODY REGION STRENGTHENED: Chest (pectoral major muscle)

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