She Lost 160 Pounds with This Beginner Dumbell Workout
Do you want to start your weight loss journey but aren't sure what exercises to do? One expert has a simple routine that helped her lose big. Emma Hooker is a Certified Fitness & Nutrition Coach who lost weight via sustainable habits and non-restrictive lifestyle habits. "Down 160 pounds," she writes, sharing a before and after photo and sharing her beginner dumbbell workout.
Focus on Form Over Weight
"Starting your weight loss journey can feel overwhelming, but I promise you, we all start somewhere! This beginner-friendly push workout is perfect if you want to start working out! Remember: Form > Weight ALWAYS! Start light and focus on feeling the movement in the right muscles," she says.
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Here Is the Workout
- Dumbbell floor press: 3 sets of 10-12 reps
- Dumbbell shoulder press: 3 sets of 10-12 reps
- Dumbbell chest fly: 3 sets of 10-12 reps
- Dumbbell lateral raise: 3 sets of 12-15 reps
- Tricep kickbacks: 3 sets of 12-15 reps
- Overhead tricep extensions: 3 sets of 10-12 reps
- Rest 60-90 seconds between rounds.
Pro Tips
She also offers the following pro tips, reminding beginners to "focus on form first. If you need to do fewer reps or take longer breaks, that's totally okay! Listen to your body."
• Start with a 5-10 minute walk to warm up your body
• Keep your core engaged throughout each movement
• Breathe! Exhale on exertion
• Take your time between sets
• End with a gentle 5-10 minute walk to cool down
• Stay hydrated!
She Used to Weight 330 Pounds
In another post she discussed her weight loss journey. "When asked what my dream life would be 3 years ago, I would've said material thing. Ask me today? This is my dream life. I am living out every adventure that I couldn't do when I was 330 pounds. I'm doing this for old Emma, who never thought there would be a way out. I savouring the freedom denied to me when I was at my heaviest," she says.
It's Never Too Late to Get in Shape
"I am sharing my story with hundreds of thousands of people. It isn't about the number though. It's about reaching that one person, showing them that it's possible. Reminding them that it is never too late and you are never too far gone. I am a warrior, emerged from the shadows, and with a flame ignited within me that will never be extinguished," she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
