The moves here are really basic. They are a starting place for folks who haven't done as much strength training in the past with free weights. There are endless variations on these moves that will make them more challenging, but for this blog I'm just going to post the basics. My camera broke so you won't be able to see me demonstrating these lovely moves... but I'll make it work.
General Info:
1- Focus on form. Making sure you have good form is the most important thing when you're starting a strength program. If you don't have good form you are not going to be actually working the muscles that you're targeting and there is a greater chance for injury.
2- Reps and Sets: For each exercise you should aim for doing 3 sets with about 15-17 repetitions per set. The weight should be heavy enough so that by the time you get to about the 15th repetition it should be getting difficult and by the time you get to 17 you should feel like you can't really do anymore. If you're pumping it out like Jane Fonda with your pink 3 pound dumbbell you're not really doing anything.... at all.
3- Timing: I do my strength training in such a way that I get cardio and strength all at the same time. I do this by interspersing intervals of cardio between the strength exercises and moving from exercise to exercise quickly. You should NOT be taking 2-3 minutes break between the exercises, just keep on pushing through it. If you need water... drink some water and get right back to it.
Exercises: I'll present 2 exercises for each body part. Ideally you will do 3 sets of both exercises , but if you're trying to save time you can just pick 1 or do 2 sets of both exercises.
Cardio/Warm-up: Running in place, jump rope, or jumping jacks for 2 min.
Legs/Lower Body:
Squats (body weight only- no dumbbells):
Squats are the FUNDAMENTAL lower body exercise. Learning to do them properly with good form is key. A good way to start is doing chair squats. Do NOT rest on the chair when you lower into the squat, just hover above it Hold your arms out in front of you to help you with balance. ALL of your weight should be in your heels when you squat down, not on the balls of your feet or your toes. Yu should be able to wriggle your toes in your shoes when you squat. Another good way to practice form is to hold onto a pole (if you have one in your house... i won't judge) or the counter to help balance.Static lunges-
Lunges are great lower body exercises. In static lunges you are simply dropping down into the squat from the starting position rather than stepping forward or backward into the squat.Form: Your front knee should never go beyond your toe and your shin and thigh should form a 90-degree angle. If your knee is going over your toe then you probably need to widen your stance.
2 min cardio (jumping jacks, high knees in place, jump rope)
Bicep Curls
Form: This is a very controlled exercise. Your upper arms (above the elbow) should be kept still. Do not swing your arms. The only movement should be raising and lowering your lower arms.Hammer curls
Hammer Curls are a variation of the bicep curl working a slightly different part of the muscle. The main difference is the hold of the dumbbell. For hammer curls you should start with your arms by your sides gripping the dumbbells with you palms facing your body (not facing upward like with traditional curls). Raise the dumbbells with your palms still facing each other and the dumbbells should be upright.Tricep Extensions
The picture shows seated Tricep extensions, but you can do them standing. It's actually better to do them standing because it engages your core muscles as well.Tricep Dips:
Tricep dips are a great exercise. Keeping your feet on the floor is the basic level. When you get more advanced you should place your heels on another chair so you are dipping your full body weight.Form: Make sure your shoulders are relaxed and you're not shrugging them
2 min cardio (jumping jacks, high knees in place, jump rope)
Military Press (shoulders)
Military press is a great shoulder exercise. It is pictured seated, but you can do them standing, or better yet standing on one leg or another unstable surface :-)
Form: When you lower your arms down out of the press, your upper arms should be parallel to the ground and your upper and lower arms should form a 90-degree angle.
Lateral Raise:
When doing the lateral raise you should keep your elbows slightly bent. The more you bend your elbows the easier the exercise will be. Make sure you're standing up straight (try not to arch your back) and do not raise the dumbbells higher than your shoulders.Chest Fly
Chest flys are a great exercise for the pectoral (chest) muscles. You can do them on the floor, but laying on an elevated surface is better because you have a wider range of motion.Simply extend your arms outward and then bring them together over your chest. Your arms should remain straight (elbows very slightly bended). The more you bend your elbows the easier the exercise will be. Do not arch your back. make sure your lower back is pressed into the bench. Once you have this exercise down, try doing it with your legs raised straight out in front of you (allmost parralel with the ceiling) for a great lower ab exercise as well :-)
push ups
Oldie, but goodie. Most people think push-ups work out your biceps, but actually they mainly work out your chest muscles and to a lesser extent your arms and core (abs/back). They are an awesome overall exercise.You can do them on your knees, but they are MUCH less effective this way.
Form: Don't poke your butt out. Your body should be in a straight line. Look down at the floor so you don't strain your neck. Keep your abs tight.
Ok so that's it. That's the basic total body workout that you can do at home with VERY minimal equipment. If you try out any of these moves let me know how you like them. Also if you have any questions just leave them in the comments :-)
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