10-Minute Strength Workout for Beginners

Welcome to Get Healthy U TV. I'm Kate your trainer today, and we're here for your 10 minute strength training workout for beginners. All you need for this workout is a pair of hand weights of your choosing and a mat. So, let's go. We're going to start out with a really quick warmup. Just about a minute here. Give me a big crisscross with the arms, opening up those shoulders, little knee bend in between. Think of really spreading those wings today. Opening up the chest. Great job guys. Two more. Last one. Circle those arms back, like you're doing the backstroke. Big, big strokes. And bring it back to the front. Lubricating that shoulder joint. Woo. Perfect. All right, how about a couple of squats to lift, warming up those glutes and hamstrings like you're sliding down an imaginary wall, squeezing those buns as you lift up, getting some blood flow all over that body today. Two more. Last one. Bring the hands to the knees for me, flat back on the way down, eyes to belly button, roll round up and down. Two more like that. Nice flat back. Scoop the abs and lift, and last one. All the way down, scoop with all the way up. We are ready to go. I am using five pounds today, but again, use what weights work best for you. Starting out, we'll begin with squat thruster. Bring your feet about shoulder distance apart, toes out, heels in. The weights going to shoulder height, and again, going back to that original squat, we slide down that imaginary wall, exhale up using force, inhale down. Think about bringing that belly button to the spine as you push through the ceiling. Great job. Squeeze those glutes on the way up. You're halfway done with this one, guys. No turning back now. You could go heavy on these. If you're just trying to fit in a really quick workout, go for 10s or 12s, whatever works best for you. Got three more, two, last one, switching things up, we're going to work the three heads of the shoulder. So you could definitely go down in weight for these. I'm going to stick with the fives and see how it goes. Feet hip distance apart, shoulders down, tighten that belly for me, always moving from the core. Bring the hands to shoulder height open that imaginary paper, and bring the arms down to the side. Beautiful, lift, big T, and down. So like I said before we are working all heads of that shoulder. Deltoids are firing all over the place. Beautiful, two more here and then we'll reverse it. Can you feel that back warming up? I can. Great job, now, let's switch. So out to the sides, pull the arm in, control down. Reach, pull, return. Four more here. Keeping the shoulders away from the ears. Nice form. Three and return. Two left, you can do this. Slow and controlled, stability before mobility, right? And last one, bring it all the way down. Great job guys. Next, we're going to go to a curtsy lunge with a bicep curl. So we'll take our left leg, bring it back, curl those arms in and come to standing, alternating. So you really want that cross behind action, bringing that back knee down towards the mat. Inner thighs really have to wrap here, don't they? You should feel those adductors, those inner thigh muscles, working as you bend and straighten. This is a tough one. You could also do an alternating bicep curl here or leave out the curls. You have five left. Don't give up on me now. Big breathing. Great job. One more. Last one, great job, guys. Okay. Turning to the sides. We'll do a bent over row with a tricep kickback. So your back is flat. We don't want that tail up or rounded under. Nice tight belly. Pull the elbows up to the sides of the spine, just like this. Now give me a big press. If you hug those elbows in, almost like there's a rubber binder between the elbows. Kick back, in, and return. Three, press, in, return. You're doing great. Press. Awesome job. Do you feel the back of those arms working? Maybe the backs of the legs, the glutes a little bit, firing up. We've got five left here. No turning back. You can do anything for 10 minutes. This is a great add on to your cardio if you're trying to fit in more strength training. We all seem to need to do a little bit more of that, don't we? And last one, push. Bend, in. Come to standing for me. So, the next exercise is going to be a Sumo squat with a deadlift. We're working the back chain of those legs. I'm going to show you my position. It'll be toes out heels in like this, but I'll turn to the side so you can see what my pelvis is doing. So, from here, I'm going to bend my knees, keep my back flat, and come over. Pull up, pressing my hips slightly forward, squeeze to lower, flat back, pull up. Great job. So I can feel my outer thighs, my inner thighs, my glutes, and those hamstrings are sure firing. Awesome. Slow and controlled. Halfway done. Keep at it. Belly to the spine. Three left. And last one, you guys are doing great. I'm going to take one of my hand weights. Place it to the side for this next exercise. The wood chop. We're using a lot of different muscle groups here, but I know you guys can handle it. Take the weight by the bell end, bend one knee, and twist. Chop that wood. So we're bending, twisting. So my outside foot rotates slightly as I reach towards the ceiling, working all the way up through those side body muscles. You've got it. Feel that rotation of the spine. Great job. Pushing off with that leg that's twisting. Two more on this side. And last one, let's try that on the other side. Ready? Take a big breath to start. And here we go. Twist, chop that wood. Little bend in that knee as you rotate, like you're pushing away from a wall. Keep at it guys, you're doing great. We're all creating a little bit more muscle mass right now. And you know what that means? We burn more calories at rest. We're metabolizing better, becoming little furnaces, burning that fat. Three left. Two, and one, great job. Get back that other weight. We lost it along the way, but we're bringing it back, baby. Okay. Going back to the side profile so you can really see what I'm doing. Find a little bit of a chair pose for me, a mini chair. Your pelvis is neutral, arms go overhead, and we'll do a little tricep kickback, push and pull. Think of hugging those elbows in towards each other. My legs are working here. You could completely do it standing. Take out some of the challenge. You could do alternating, just like this. Stick with it. Firm up the backside of that arm, that tricep. So when you wave, you don't have a little jiggle after effect, right? Perfect. Four left, stick with it. Three, two, all the way home baby. Nice job, you guys did awesome. Let's stretch it out really quick, okay? First thing we're going to do is called a standing quadriceps stretch. Go back to your wall for stability or if you're a little bit more advanced do it on your own without the wall. Hand goes to the ankle or foot and hold. Find that balance. You can even take the opposite arm and reach it towards the ceiling. If you really want to challenge yourself with that balance. Pull down those muscles a little bit, gentle pull, reaching that knee down to the floor. Great job. Let's try it on the other side, see what happens. All right, find that balance. We're opening up the front of the quadriceps now. Beautiful, add that arm for extension if you want to. And start to cool down the breath. You might not be sweating bullets but you're burning calories and you did get that heart rate up. Take time to cool down. Two more. And last one. Let's finish with that body roll. Hands down to the knees, flat back, inhale and exhale, scoop out those abs, roll up. Give me one more here. Inhale down. Exhale, roll up. You did it. That was your 10 minute strength workout for beginners. Hope to see you next time.