A Guided, At-Home Workout with Randy Webb
Age is only a number – just ask Randy Webb of Randy Webb Fitness. Webb has been training athletes and fitness newbies alike for decades, and the 79-year-old shows no signs of slowing down any time soon. Here, he demonstrates a strength-training workout ideal for all ages. Grab your weights and follow along!
When performing these movements, correct breathing is paramount. Your breathing pattern should be consistent with the rhythm and cadence of each exercise rep, which ensures your muscles are getting enough oxygen. Rest if you must, but never quit!”
Alternating Hammer Curls
Stand with your feet shoulder-width apart.
Hold a dumbbell of your preferred weight in each hand with an overhand grip and your palms facing your sides – this is your starting position.
Raise one dumbbell toward your shoulder and pause.
Reverse the movement to lower the weight to your starting position.
Repeat with the opposite arm. Perform three sets of 10 per arm.
Weighted Lunges
Stand up straight with a dumbbell in each hand.
Hang your arms at your sides, with palms facing your outer thighs.
Your feet should be a little less than shoulder-width apart.
Take a big step forward bending at the knee until your thigh is nearly parallel to the ground, and land on your heel – don’t let your knee go past the tip of your toes.
Inhale as you go down. Step back to your starting position while exhaling.
Repeat with the opposite leg. Perform two or three sets of 10 per leg.
Kettlebell Farmer’s Walk
Pick up a kettlebell of your preferred weight in one hand, keeping your back flat and core engaged.
Holding the kettlebell in the center of the handle, walk forward 50-60 steps.
Turn, place the kettlebell in your opposite hand, and repeat the farmer’s walk back to your starting position.
Weighted Squats
Stand with your feet a little wider than your hips; your toes should be pointed slightly outward.
Hold a dumbbell of your preferred weight in each hand in front of you.
Sit back to squat, keeping the weight in your heels and your chest lifted, with the dumbbells staying between your legs.
Immediately push through your heels to return to the starting position.
Perform three sets of 10.
Stretch It Out!
Sit on the ground with your legs and feet extended straight in front of you.
Cross your left leg over your right leg; your left leg should be bent with your left foot placed at the outside of your right knee.
Turn your upper body to the left while keeping your legs in place.
Hold for 30 seconds, then repeat with the opposite side.
A cool-down period after your workout is important. A good principle for all stretches is to hold the position for 20-30 seconds, making adjustments to improve your posture throughout the stretch.”
