Welcome to this strength training workout to help build muscle and bone! All exercises are performed in a standing position and are osteoporosis friendly (no rounding or twisting of the spine). This is a more intermediate or advanced workout for my beginners and seniors. If you new to strength training or new to my channel, then please start with this easier introduction to strength workout: https://youtu.be/IM6Z9lof72s For reference I'm using one 10 pound (4.5 kg) dumbbell in this workout. You could also use a kettlebell. Please choose a weight that is appropriate for you. Start lighter and increase your weight as you grow stronger. This video focuses on Biceps, Back & Butt and includes strength combinations that are both unilateral and bilateral. There are 4 blocks with each block containing unilateral and bilateral exercises. Each block is performed twice, and as always this workout includes both a full body warm up and stretching cool down. I hope you enjoy this strength building workout! Please let me know in the comments what size weights you used.
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