1. See your doctor before you begin
any exercise program if you have any injuries, illnesses or other
conditions
2. Begin with a 5-10 minute warm up of light cardio (walking in place,
etc.)
3. Perform each exercise for 10-16 repetitions,
resting when you need to
4. Start with light weights (or no weight) until you've mastered
each exercise, then choose a weight heavy enough that you can ONLY
complete the desired number of reps.
5. If this is too easy or you're ready to progress, try Total
Body Strength 3 or visit my Workout
Center for more workout ideas.
Do this workout 1-3 non-consecutive days a week,
taking at least one day of rest between workouts. For best weight
loss results, combine this workout with regular
cardio and a healthy, low-calorie diet. Click on pictures for
more detailed view.
Squat with Dumbbell Stand
with feet wider than shoulders and hold a heavy dumbbell in both hands. Bend knees and, keeping weight in the
heels, lower butt until it's parallel to floor (or as low as you can). Keep
abs in and make sure you can see your toes. Push through the
heels to raise back up and repeat.
Modified Push Up Come onto all fours, hands a bit wider than shoulders,
lower body resting on knees. Pull the abs in and,
keeping back straight, bend elbows and lower body towards the floor until
elbows are at 90 degree angles. Push back up and repeat.
Assisted Reverse Lunge
Stand with
feet together, holding onto a bar or wall for balance. Step back about 3-4 feet and bend both knees, lowering into a
lunge. Don't allow front knee to bend over the toe. Push back to starting position and
repeat. Try not to push with the back foot--use front leg to pull your
back leg in.
Chest Press Lie on a step, bench or floor
with weights a few inches above the chest, elbows even with bench. Keeping abs tight, exhale and push
arms up overhead--keeping weights a few inches apart. Don't
lock elbows. Lower back to start and repeat.
Deadlifts
Stand with feet hip-width apart, knees slightly bent,
weights in front of thighs. Keeping back
flat and abs in, tip from the hips and lower torso towards the floor,
keeping hands close to legs, shoulders back. Squeeze through
glutes and hamstrings to raise back up. All movement is from the
hips. Do NOT round the back.
Dumbbell Rows Bend over, with torso parallel to floor or at 45 degree
angle, abs in and knees slightly bent.
Bend arms and bring elbows towards ribcage, contracting the muscles of
the lats (outer back). Lower arms and repeat.
Outer Thigh Leg Lift Holding on to a chair for balance, bend right knee to
90 degrees. Keeping body upright, lift
bent leg straight up until it's parallel to the floor. Slowly
lower back to start and repeat on each leg. For added resistance, use 1-5 lb ankle weights or a
resistance band.
Tricep Kickbacks Stand with feet hip-width apart and bend at the waist until
back is parallel to floor. Pull the elbows up next to
torso. Keeping elbows static,
straighten arms by contracting triceps. Lower and repeat.
Barbell Bicep Curl
Stand with fit hip-width apart holding body bar,
barbell (or dumbbells in front of
thighs, palms out. Bend elbows and bring weights towards the
shoulders (without swinging). Lower back down and repeat.
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