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Strength Training Help for Out of the Gym!



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FIELDWORKING
FIELDWORKING's Photo SparkPoints: (22,344)
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12/2/13 4:52 P

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@TACDGB: I've seen what you're talking about at Walmart (plates/bars/clips). Do you really like them? I've been thinking about getting some to add to my collection. Is it about $25 for the bars, weights, and clips all together? I know they're sold separately. Just curious.



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TACDGB
TACDGB's Photo Posts: 6,024
12/2/13 3:13 P

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I got a set of weight plates with bars and clips for 25 bucks at walmart. It is a good investment. I would also check out bodybuilding.com for workouts too.

Terri


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CHEETARA79
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12/2/13 1:56 P

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I have a set of resistance bands that I got from Amazon for about $30. You can use them to replicate lots of strength training gym moves. I think they're a good investment.

You don't have to eat the whole thing.


NANLEYKW
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12/2/13 1:37 P

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I highly recommend the book You Are Your Own Gym, by Mark Lauren. It's all bodyweight strength training, organized by muscle group, and including modifications to make exercises easier or harder.



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FIELDWORKING
FIELDWORKING's Photo SparkPoints: (22,344)
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12/2/13 11:06 A

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You don't have to buy machines or watch videos to do strength training. You could invest in some resistance bands and a medicine ball (start out with a 6 lb dumbbell). You could even get a couple of dumbbells (price varies based on the weight of the dumbbell). You could also do body weight exercises. Dumbbells can get expensive, but you don't have to buy a full set. You could buy a particular weight and use it until it gets too easy (i.e., buy 2 15 lb dumbbells). Try looking at garage sales (especially moving or estate sales) and Goodwill and similar stores. Try looking on Craig's List and freecycle (people give stuff away for free, you just have to meet to get it).

Play around with the workout generator to find a strength training workout that could work for you. https://www.sparkpeople.com/resource/fitne
ss_plan_generator.asp


Listed below are some examples of exercises you could do. You can pick a couple from each group (lower body, upper body, and core) and do a full body workout. Do each exercise 8 to 10 times, and repeat (2 sets, 8 to 10 reps). Things like the plank, reverse plank, and the side plank you could do 1 set and 1 rep. These may only take 30 seconds to do when you are first starting out.

Lower Body (i.e. lunges, squats, etc):
a) Runner's Lunges (glutes, hamstrings, quads, hips)
b) Forward Lunges (glutes, quads)
c) Lateral Lunges (glutes, quads, inner thigh)
d) Lunge & Twist with Medicine Ball (glutes, quads, shoulders, obliques)
e) Squats (glutes, quads)
f) Single Leg Squats with Toe Touch (glutes, hamstrings, quads, core)
g) Squats with Front Arm Raises (glutes, quads, hamstrings, shoulders)
h) Skater Squats (glutes, quads, hips, outer thigh)
i) Calf Rocking with Dumbbells (calves)
j) Standing Abduction (quads, hips, outer thigh)
k) Bridges (glutes, hamstrings, quads)

Upper Body (i.e., dumbbell rows, pushups)
a) One-Arm Dumbbell Row (Biceps, Upper Back, Shoulders)
b) Seated Dumbbell Row (Biceps, Upper Back, Shoulders)
c) Dumbbell Chest Press (Chest, Triceps)
d) Dumbbell Pullovers (Chest, Triceps, Lats)
e) Dumbbell Shrugs (Upper Back, Shoulders, Neck)
f) Pushups (Chest, Triceps, Shoulders)
g) Reverse Plank (Triceps, Back, Core, Shoulders, Quads)

Core (i.e., planks, hip flexor)
a) Plank (Abs)
b) Side Plank (Obliques, Abs)
c) Bridge-Ups (Lower Back, Shoulders, Abs)
d) Airplane Pose (Glutes, Hamstrings, Back)
e) T Stand (Hamstrings, Lower Back, Abs)
f) Hip Flexor (Glutes, Hips, Upper Thigh)
g) Dolphin Pose (Shoulders, Upper Back, Abs)

Edited by: FIELDWORKING at: 12/2/2013 (11:09)

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IHAVEADUMBNAME1
IHAVEADUMBNAME1's Photo Posts: 35
12/2/13 11:02 A

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I like to keep a pair of dumbells around the house, as well as a resistance band. Super cheap (got mine at Target) and easy to store when not using it. Also, a lot less tough on joints than some bodyweight exercises that involve supporting your whole body (I know you mentioned the plank).

As far as bodyweight exercises, I have troubles with my wrists so I tend to modify the exercises, ie. do planks on my elbows instead of hands. I don't have carpal tunnel but I've found that if I want to do stuff like planks on my hands it actually hurts less to make my hands into fists instead of flattening them on the floor. Your mileage may vary, of course. Best of luck finding something that works for you!



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B4IAM30
B4IAM30's Photo SparkPoints: (873)
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12/2/13 10:29 A

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PS. I know to check out the videos on here too, working on that now,



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B4IAM30
B4IAM30's Photo SparkPoints: (873)
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12/2/13 10:27 A

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So I type out this big explantion of my situation, but then it said "no html" I hit back, adn here I am writing the SECOND Time.

Anyway, I can't get to the gym, and I am a stay at home mom, We dont have the money to buy big machines, or weight sets. Where do I start? Some help that may help you help me: I am 5'7" about 220. Most of my weight problem is my lower abdomen, love handles, armpit fat, etc.

Also, I know we can't target weight loss in any certain area. I've been on sparkpeople many times and I've asked for advice (not the strength training part) before and always told "you can't target certain areas". I KNOW that. Just need help with what exercises to do to gain strength.

As far as cardio, I have plenty of xbox games to help me with that, as well as youtube videos I can stream onto my tv to work out to. I just don't know what to do. My right wrist had carpel tunnel surgery, and when I do push ups/planks with the Biggest Loser game i have, my whole arm shoots with pain. I've tried to modify that, and still, don't want to have carpal tunnel again.

Other than that, I should be able to do anything. I've had 2 c-sections (possibly 1 more in the future, but not for another 2 years or so).

Please help! I iwll subscribe to this so if anyone has questions that can help you help me, I will reply.





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