Thank you for joining this full-body strength workout! This session focused on building muscle strength, endurance, and mobility using dumbbells, body weight, and functional movements.

Key Takeaways and Next Steps

Dynamic Warm-Up is Essential
A 5-minute warm-up prepared the body for movement and included heel taps, skaters, booty kicks, and side shuffles to get the heart rate up and loosen up muscles.
Strength Training with Dumbbells and Body Weight
Lower Body Focus: In-and-out squats, weighted squats with pulses, forward and reverse lunges.
Upper Body Focus: Bicep curls (top and bottom half isolation), front raises, and a book opener exercise for chest activation.
Full-Body Movements: Hang snatches, deadlifts, and weighted overhead lifts engaged multiple muscle groups.
Functional Training for Everyday Movement
Ball or Dumbbell Over Shoulder Lifts: Simulated real-life lifting movements to improve daily strength.
Plank with Weight Transfers: Strengthened the core, shoulders, and stability.
Cooldown & Stretching
Neck Rolls and Arm Stretches: Helped release tension from the upper body.
Toe Touch Twists: Increased spinal mobility.
Quad Stretches and Calf Raises: Relaxed lower body muscles and improved flexibility.

Next Steps:

Aim for 2-3 sessions per week to build and maintain strength.
Use weights appropriate for your level and focus on controlled movements over speed.
Stretch daily to enhance mobility and reduce muscle soreness.

And remember: Always consult with your healthcare provider before beginning a new exercise program.

Great job! Keep moving and stay strong!