I am mostly using dumbbells now for my strength training and I do something like this:
- 2x15 squats (22 lbs. in each hand--should move up to 25) - 2x15 lunges (15 lbs. in each hand--should move up to 17.5) - 2x10 dead lifts (30 lbs. in each hand) - 2x10 bent-over rows (20 lbs. in each hand) - 2x10 chest presses (20 lbs. in each hand) - 2x10 shoulder presses (15 lbs. in each hand) - 2-minute plank - 2x30 dead bugs
It's not the perfect routine by any means, but I think I hit where I want to hit and it doesn't take too long. I aim for doing it twice a week, but lately have only been doing it once, because I'm doing a boot camp-type workout with some friends on my other strength training day.
11 Days until: Chicago Marathon
Fitness Minutes: (209,125)
12/5/13 12:06 P
How heavy are your dumbells ? What most women don't realize is that some muscles are stronger than others. So, if you have 5 pound weights, you might find those challenging for some shoulder exercises, but not at all for something like a chest press or row. If you'd like to use free weights, you might consider buying some 8s, 10s and 15s. If you're in good health, those would be appropriate weights to begin using.
Larger weights like 20s, 25s, etc... can be very expensive. So, if you don't have the money to buy heavier weights, then consider buying a set of resistance bands. Resistance bands can provide an excellent strength training workout.
Join Sergeantmajor's resistance band team. he's got a bunch of different workouts (beginner to expert) posted that you can do at home.
Building muscle is really dependent on how much you challenge your muscle at close to their maximum capacity.
You don't need dumbbells at all to build muscle - you can get in a great strength workout using just your own bodyweight for resistance. An example of a very simple all-body routine would be:
* squats/lunges * deadlifts * planks * pushups (modified, wall or incline pushups if necessary) * bent over dumbbell rows
To ensure they are challenging, make sure you do them in a slow and contolled manner - this is actually harder than doing them quickly. Also, there are some more challenging variants out there (eg. single leg squats).
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
current weight: 178.0
Fitness Minutes: (63,216)
12/5/13 5:27 A
I would probably start with push ups, triceps extensions or dips, chest flies, if you hold both weights in one hand you may get *some* benefit from one arm rows.
For lower body, I highly recommend getting some resistance bands! The lower body is much stronger than upper and you're really going to have to challenge it. If you don't have access to heavy weight, resistance bands would probably be the next best thing. I recently switched from 30 lbs dumbbells for lunges (which made them even more awkward than they already are) to resistance bands, it improved my form and I just did them 2 days ago and am still feeling the burn in my quads. You can probably find one/some for around $20.
Ok so for lower body; definitely include a form of squats and lunges (or more than one). You can do floor glute-ham raises (just tuck your legs under a couch) or hamstring lifts with a chair. For the low back, lay on your stomach... tuck your feet under a couch or heavy chair, up to your inner knees, put your hands on the back of your head and lift as high as you can. For your abs, you can do plank holds or weighted crunches/sit ups.
Perform each exercise in the 8-12 rep zone to increase mass and increase your weight, resistance or change to a more challenging variation of the exercise once you can do more than 12 reps. Perform each exercise for 3 sets. Remember to take 48 hours recovery between workouts.
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
78 Maintenance Weeks
Fitness Minutes: (20,330)
210 12/4/13 10:38 P
Aside from biking 3 miles a day, as far as weight lifting goes I only have dumb bells. I was wondering if anyone out there could help me find a program that only uses dumb bells that works the while body? I am working on both trying to trim fat and build muscle. Thanks!
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