THE BEST Seated Dumbbell Full Body Workout For Beginners And Seniors | "Go-To" Series | 29Min

Introduction

This tutorial provides a comprehensive guide to a seated dumbbell full-body workout designed for beginners and seniors. Led by Meredith, the workout focuses on resistance training to build strength and endurance in a safe and comfortable manner. Whether you're at home or in a fitness class, this routine is adaptable, using dumbbells or household items like water bottles or cans for resistance.

Step 1: Gather Your Equipment

• Choose your weights:
  • Use dumbbells that are comfortable for you.
  • Alternatively, use household items like water bottles or cans of soup.
• Ensure you have a sturdy chair to sit on during the workout.
• Keep a bottle of water nearby to stay hydrated.

Step 2: Warm-Up

• Begin with gentle movements to get your body ready.
• Perform shoulder rolls:
  • Roll your shoulders forward for 5 repetitions.
  • Roll them backward for another 5 repetitions.
• Do some neck stretches:
  • Gently tilt your head from side to side.

Step 3: Full Body Workout

1. Seated Bicep Curls

   • Sit tall and hold a dumbbell in each hand.
   • With palms facing forward, curl the weights up to your shoulders.
   • Lower back down slowly.
   • Repeat for 10-15 reps.

2. Seated Shoulder Press

   • Hold the dumbbells at shoulder height, palms facing forward.
   • Press the weights overhead until your arms are straight.
   • Lower them back to shoulder height.
   • Perform 10-15 reps.

3. Seated Side Raises

   • Hold a dumbbell in each hand at your sides.
   • Raise your arms to the side until they are parallel to the ground.
   • Lower back down.
   • Aim for 10-15 repetitions.

4. Seated Leg Extensions

   • While seated, extend one leg straight out in front of you.
   • Hold for a moment, then lower it back down.
   • Alternate legs and complete 10-15 reps per leg.

5. Seated Torso Twist

   • Sit upright and hold a dumbbell with both hands in front of you.
   • Gently twist your torso to one side, then the other.
   • This counts as one repetition. Aim for 10-15 reps.

Step 4: Cool Down

• Stretch your arms and legs gently.
• Focus on deep breathing to help relax your muscles.
• Consider holding each stretch for 15-30 seconds.

Conclusion

This seated dumbbell workout is a great way to enhance strength and endurance while ensuring safety and comfort. Remember to listen to your body, only perform movements that feel right, and take breaks whenever necessary. For continued progress, consider integrating this workout into your weekly routine and gradually increasing your weights as you become stronger. Enjoy your workout!