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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 ~ November Routine

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1. Weighted Glute Bridge

BODY REGIONS STRENGTHENED: Hamstrings, Gluteus Maximus

- Strengthens posterior hip and thigh

- Variations: feet on floor rather than elevated, one leg at a time,

without weight​

-press into heels as you lift hips

-contract gluteal muscles as you lift - rather than arch low back

-video to help with form to protect your low-back

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2. Side Lying Fire Hydrant (Hip Abduction w/ Bent Knee)

BODY REGIONS STRENGTHENED: Gluteus Medius

-be mindful of the torso position, do not lean back as you lift the top leg

-can be done with or without ankle weights

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3. Chair Squats 

BODY REGION STRENGTHENED: Gluteus Maximum, Quadriceps, Core

-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. Overhead Dumbbell Press

BODY REGION STRENGTHENED: Latissimus Dorsi, Lateral Deltoid, Core

-This exercise will help to correct posture and reduce upper back pain.

- Gaze forward rather than at the floor or ceiling

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5. Overhead Tricep Extensions

BODY REGION STRENGTHENED: Core, Triceps

- keep neck long and chin horizontal to the floor

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6. Frontal Raise

BODY REGION STRENGTHENED: Anterior Deltoid, Core​

- move the weight slowly without swinging

- keep shoulder from elevating

- stabilize spine with deep core engagement

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7. Seated Knee Extension

BODY REGION STRENGTHENED: Quadriceps (Anterior Thigh)

- engage lower abdomen to pretect lower back as you move

the lower leg

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8. Skull Crusher

BODY REGION STRENGTHENED: Triceps​

-make sure upper arm is vertical to the floor

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9. Single Arm Chest Press

BODY REGION STRENGTHENED: Chest (pectoral major muscle)

- keep lower back pressing against bench throughout the motion​

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10. Prone Shoulder Extension

BODY REGION STRENGTHENED: Posterior Deltoid

- keep chin lifted and neck long, gaze toward the 

floor in front of the bench rather than straight down or at the feet

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