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The Daniel Plan Day 36: Hand Weights

"What do you think is the number one exercise that will help you look and feel younger, ramp up a sluggish metabolism, reduce and manage your weight, boost your energy, enhance creativity and productivity, increase cardiovascular endurance, improve muscular tone and strength, enhance sleep, reverse heart disease and high blood pressure and diabetes, reduce stress, and bring joy and youthfulness back to your life?

The number one exercise to help you attain all of these benefits..is the one that you do!"

                                                                                                                  - Pg 151, The Daniel Plan

Consistency is the key.

You want to be consistent. If you can start to do it consistently for once a week, just do it. And as it becomes a habit, you can increase frequency to twice a week and so on.

Today Fitness coach Cary Gordon incorporates the strength training along with the cardiovascular work on the exercise machines. Here are some simple strength training exercises that you can do at home using handheld weights.

1) Bicep Curls

Hold a weight in each hand and make sure the palm of your hands are facing forward. Stand up tall with your feet apart (about shoulder-width). Keep the upper arms stationary, exhale and curl the weights all the way to your shoulder. Then lower the weights back to the starting position and inhale. Repeat.

2) Alternate Weight Press

Stand straight up with your feet around shoulder width apart. Raise the weights to should height on each side, and twist so that your palms are facing forward. This is the starting position for the exercise.

Raise the weight in your left hand above your head until your arm is almost full extended, then lower the weight back down to the starting position. Do the same movement with your right hand and repeat for desired repetitions.

3) Goblet Lunge

Pick up a dumbbell with a goblet grip - where both hands grasp the top portion of the bell, thumb underneath and remaining fingers grasping upwards. Hold it up in front of your chest. Step backward keeping the shin of your forward leg vertical, and your weight on your front heel. Brace through your stomach and do not allow your lower back to round. Descend until just before your knee touches the floor, then step back to the start position. Perform the desired number of repetitions and repeat with your opposite leg. Keep your elbows straight and use the muscles of your core to maintain stability.


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