“Move” Series Part 4: Younger In 8 Weeks Workout – Weeks 4-7
Weeks 4 through 7 of the Younger In 8 Weeks workout plan introduce strength training into your routine. In addition to your Sunrise Stretch, Dynamic Warmup and cardio training, adding moves to build strength will provide a greater challenge and even more opportunity for you to build the healthy body you deserve.
Here are a few moves to get you started. As always, you can consult Younger In 8 Weeks for more information and for the complete workouts.
Sunrise Stretch
As always, during Week 4 through Week 7 and beyond, you’ll begin your day with the Sunrise Stretch sequence. Move through each position with purpose, preparing your body and mind to face the day ahead.
Dynamic Warmup
Before you dive into cardio, take a few minutes to work through the Dynamic Warmup. This will get your blood moving and your muscles ready for the workout ahead. Make the Dynamic Warmup an automatic part of your routine and you could prevent injury and see even greater results from your cardio and strength training workouts.
Cardio
For the remaining few weeks of the Younger in 8 Weeks program, you’ll be doing cardio three to five days per week. You can choose any kind of cardio you like. Just make sure you’re getting in about 20 to thirty minutes of interval or steadily paced work. Get your heart pounding and prepare yourself to build muscle by adding strength training into the mix.
Strength Training
Strength training is the final element you’ll be adding to your workout routine. Add this to the days of the week you’re doing cardio to complete your workout. With this strength training plan, you’ll need a resistance band and a set of dumbbells that are heavy enough to pose a challenge, but not so heavy they make the moves impossible.
Remember to take your time when you’re starting your strength training. Perform the moves slowly, focusing on each motion and making sure you’re using proper form. Don’t hold your breath, even through challenging moves. Inhale slowly and evenly through your nose as you relax and exhale steadily through your mouth as you push. Listen to your body and make sure you’re leaving a day for your body to rest and recuperate between workouts.
Here are a few moves to get you started. For the full workout, check out Younger In 8 Weeks.
Forward Flexion
For the Forward Flexion, you’ll need a resistance band tight enough to provide a moderate challenge. Stand tall with your feet staggered one in front of the other. The center of the resistance band will be under the sole of your front foot. Hold each end of the band with your hands down by your sides.
Keeping a slight bend in your elbows to prevent hyperextension, slowly raise your arms to shoulder-height, with your palms facing the floor gripping the ends of the resistance band. Take a moment to pause at the top before slowly returning your arms to the starting position. Do two sets of 10 repetitions, resting for 60 seconds between each set.
Row With Band
Sit on the floor with your legs extended in front of you. The center of the resistance band should wrap around the bottom of your feet. Hold the ends of the band with your arms extended in front of you.
Squeeze your shoulder blades together, bend your elbows back and pull the band toward your chest like you’re rowing a boat. Pause and slowly return to the starting position. Do two sets of 10 reps, resting for 60 seconds between each set.
Squat
Stand with your feet shoulder-width apart with your arms down at your sides. Bend at your hips and knees, sticking your behind out as you sit back. Raise your arms up in front of you as you lean into the squat with your weight in your heels and your chest lifted. Lower yourself until your thighs are as close to parallel with the floor as they can be.
While you’re squatting, make sure your knees stay behind your toes, so when you look down you should be able to see the tips of your toes. Pause at the bottom of the movement and then return to standing. Do two sets of 10 reps, resting for 60 seconds between each set.
Overhead Press
Sit on the edge of a sturdy chair with your feet flat on the floor, hip-width distance apart in front of you. Hold your dumbbells on either side of your head with your palms facing forward and your elbows bent at a 90 degree angle.
Slowly press the dumbbells straight overhead. Pause at the top, then lower your arms back to their starting position in a slow, controlled manner. Do two sets of 10 reps, resting for 60 seconds between each set.
For the rest of the workout for Weeks 4 through 7 of the Younger In 8 Weeks program, plus the workout for Week 8 and flexibility stretches, purchase the Younger In 8 Weeks book here.