Expert advice usually comes at a price, but we like to do things differently Fit&Well.
That’s why you can have this strength training for beginners from National Academy of Sports Medicine (NASM) master instructor Wendy Batts for free.
It features three total-body moves, and all you need to try it out is 15 minutes, a light dumbbell, and a resistance band.
How to do the three-move workout by Wendy Batts
(Image credit: Getty Images)
- Single leg Romanian deadlift, overhead press curl 3×12-15 each side
- Squat on the resistance band row 3×12-15
- Bent over twist 3×12-14
Perform the above three exercises as a circuit, taking a few deep breaths between each one. Repeat this sequence for three total rounds for a quick full-body workout.
“Do each exercise at a slow pace, focusing on form and intentional movement, and you’ll get a big bang for your buck,” says Batts.
He also says you can use these moves as exercise snacks if you prefer, doing a few reps here and there throughout the day, an especially helpful approach if you work from home.
“People always say time is an issue, but even if they’re just doing a few push-up rotations or squatting rows, they’re doing a lot in a short amount of time,” says Batts.
“Do this a few times throughout the day and you end up working a lot of different muscles. It also means you’re moving more and not sitting all day.”
1. Single Leg Romanian Deadlift to Biceps Curl for Overhead Press
Collections: 3 Representatives: 12-15
- Stand with your feet about hip-width apart, toes forward, and a dumbbell in your left hand. Lift your left foot just off the floor so you’re balancing on one leg.
- With a gentle bend in your right knee and your left arm hanging straight toward the floor, hinge at your hips to lower the dumbbell toward the floor. As you do this, let your left leg come up behind you as a counterweight.
- Lower the dumbbell as far as you can control while keeping your back flat, then squeeze your glutes (the muscles in your back) to stay upright.
- Curl the dumbbell up to your left shoulder, keeping your elbow tucked into your side as you do so, then press it overhead.
- Reverse this movement to return to the starting position. This is a representation.
Tips for coaches
It may seem like a complex exercise for beginners, challenging your balance and muscles. But this is all part of the plan.
The NASM Optimal Performance Training Model lists stabilization, the development of proper movement patterns, along with body stability and mobility, as the foundation for successful future strength training.
By standing on one leg throughout this exercise, the emphasis shifts from lifting a heavy weight to maintaining postural control, balance, and joint and core stability.
But you’re still using a lot of muscles and working three of the fundamental movement patterns; a hip hinge (the Romanian deadlift), a stretching movement (the biceps curl), and a pushing movement (the overhead press).
“You’re hitting multiple muscles, including your glutes, quads, and arch support, in addition to doing the curl and overhead press for your arms and shoulders,” says Batts.
“You don’t need anything more than a light dumbbell, and if you’re just working on your balance, you can do this with just your body weight before adding weight as you get more comfortable with the movements.”
Batts adds that if you don’t have a dumbbell, you can use another household object like a can of beans or a full water bottle.
2. Squat down to the row of the resistance band
Collections: 3 Representatives: 12-15
- Loop a resistance band or tube around a secure anchor point in front of you, then stand on your face with one end of the resistance band in each hand. You should be far enough away that the band is shown and your arms are fully extended in front of you.
- Squat down, lowering yourself as far as you can control while keeping your chest up, then drive through your feet to stand again.
- At the top of the squat, do a row by pulling both ends of the resistance band into your ribcage, keeping your elbows close to your sides. Then let your arms extend back out in front of you.
Tips for coaches
“I’m a big fan of total-body moves, and this is another one,” says Batts.
“By going from a squat to a row, you’re working your quads, glutes, and back muscles.”
Resistance bands are available in different thicknesses and resistances.
“You have to start with the resistance that’s right for you, and as you progress you can get heavier resistance bands and challenge yourself even more. [otherwise known as progressive overload]Batts says.
“But first you need to focus on form. Think about standing up and coming out of that squat, squeezing your glutes at the top. Then, for the row, focus on lowering and back the shoulder blades, so they feel safe.
“This exercise is especially helpful for anyone who is weak in the glutes and lower back, which is almost everyone.”
3. Incline push-ups with rotation
Collections: 3 Representatives: 12-15
- Place your hands against a sturdy surface such as a weight bench, a wall, or a solid table. The higher your hands are, the less demanding this move will be.
- Get into a high plank position with your hands up, with your weight evenly distributed between your hands and toes. The hands should be approximately below the shoulders and the body should form a straight line from the head to the heels.
- Keeping your core tight and your elbows close to your sides, lower yourself until your chest is about an inch off the bench, then press your hands back to the starting position.
- From there, raise your right hand and twist your torso, moving your right hand away so that your arms form a straight line.
- Return to the starting position and repeat on the other side.
Tips for coaches
You can do this move with a standard push-up if you want an extra challenge. Putting your knees on the floor or placing your hands on a raised surface will make it a little more accessible.
Like the standard push-up, it will strengthen your chest muscles, the triceps that run along the back of your arms, and the anterior deltoids at the front of your shoulders. It will also recruit your core as you maintain a plank position throughout. And the benefits don’t end there.
The body moves in three planes of motion; sagittal (up, down, forward and backward), frontal (side to side) and transverse rotation. Most strength exercises are sagittal-dominant, but by adding a twist at the top of each repetition, the flexion with rotation strengthens the body in the transverse plane.
“Most injuries happen in this plane, so it’s good to practice,” Batts says.
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