Karena Dawn co-founded fitness community and popular workout app Tone It Up. Sandy Brockman has been a personal trainer for the better part of two decades and currently sees private clients at the new state-of-the art Nutrabolt/C4 HQ.. They both agree strength-training is a priority over cardio. “I think strength training needs to be your bread and butter and should be the bulk of your workouts. Cardio is great for mental and metabolic health, but it should be done but no more that twice a week,” Sandy says. Karena adds, “I used to be a triathlete and marathon runner. Now, I love strength training mixed with walks and hikes outdoors.”
Austin Lifestyle joined Karena and Sandy for a workout at Nutribolt where they demonstrated a strength-training workout comprised of four moves that can be done at home with a set of weights and a chair.
The four moves, shown in the photos on the right are:
1. Goblet Squats
2. Shoulder Press
3. Curtsy Lunges
4. Bent Over Row
Do 5 rounds of 10 reps each 3-4 times/week.
For weight Sandy suggests:
Women:
Beginners: 5 - 10lbs
Intermediate: 10 - 15lbs
Advanced: 20-30lbs
Men:
Beginners: 10-15lbs
Intermediate: 20 - 30lbs
Advanced: 30-45lbs
- Rest as necessary for good form-
She also recommends adding in sprints at the end, which can be done on a treadmill, bike or row machine, or sans equipment doing mountain climbers or burpees 30 seconds on with a minute rest for ten rounds.
You can DM Sandy on Instagram at @sandybrockmanfitness for training inquiries and find Karena at @karenadawn. Also check out Karena’s podcast The Big Silence, also the name of her mental health-focused non-profit.