The Benefits of Plant-Based Nutrition
Follow these fall workout tips to build muscle while burning calories.
In many places the weather is cooling down, but that’s no reason to stop exercising. Instead, work on maintaining your summer body.
This fall workout is great for toning your arms, core and legs. It’ll also help you build strength and burn calories.
It should take you about 30 minutes to complete this workout. Aim to do each move 12 times and run through the routine at least three times. If you can’t get outside, you can complete the entire workout from the comfort of your home.
Read through the instructions below and click the links to watch videos demonstrating each move. It’s best to focus on form, even if that means you can only do a few reps. If you don’t have enough time to complete the entire workout, just do a few moves or one set.
Equipment You’ll Need
- Sturdy chair
- Set of hand weights
- Mat or non-slip floor
It’s important to prepare your body for exercise. Spend at least 10 minutes warming up your body with cardio exercise. For example, you can jog in place for five minutes, followed by jumping jacks or jump rope. Or, if it’s not too cold, head outside and walk around the block, followed by a light jog.
Stand with your feet shoulder-width apart while holding the weights down by your sides. Curl them up to work your bicep muscles, then rotate your wrist so your palms are facing each other. Press the weights overhead at shoulder height to effectively work your shoulder muscles.
Plié squat with arm pull
This squat works the legs, glutes, inner thighs and trapezius muscles. Stand with feet slightly wider than shoulder-width apart with your toes pointed out. Hold the weights with your palms facing your body. Slowly lower into a squat, as if you’re sliding down a wall keeping your back straight. As you come up to standing, pull the weights toward your chest, leading with your elbows and repeat.
It’s time to work the triceps—the muscles at the back of your arms. Sit in your chair and place your hands on the seat next to you. Now, place your feet out in front of you, keeping your thighs parallel to the floor. Lower out of the chair and, as you bend your arms, your elbows should go behind you, supporting your body weight. Finish this move by pushing back up to the starting position.
This total-body move works your abdominal core muscles, arms and legs. Get down on your hands and knees. Position yourself so that your wrists are directly underneath your shoulders and your hips are over your knees. Try and keep your back flat. Then lift up one leg behind you and also lift the opposite arm out in front of you. You can either hold this pose or crunch by bringing your knee to chest and your elbow to knee. Once you’ve done one side, remember to repeat on the other side.
Curtsey lunge with leg lift
This lunge works your inner and outer thighs as well as your glutes. Stand tall and place your hands on a chair back for balance. Take a backward lunge step with your left leg, taking your back foot just past the mid-line of your body. The knee on your front leg (right leg) should not pass the line of your toe as you lower your body. Keep your core muscles tight and back straight. Return to standing. Keeping a flexed foot, take your leg out to side.
Bridge pose with chest press
This move will work your chest muscles, core and glutes. Start by lying on your back. Squeeze your glutes and raise your hips up off the floor to make a straight line from the shoulder to the knees. Once you’re able to hold this position, you can add in the chest press. Hold your weights with your palms facing forward and in line with your chest. Press the weights up, hold for a second, then return to the starting position.
Written by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training https://discovergoodnutrition.com/2017/01/plant-based-nutrition/