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VELAINE66 Posts: 339
2/7/14 4:57 P

The main change I have made is slowing down each rep, doing fewer reps and sets and using heavier weight.
I read an article on SP about HIT method of strength training and it really got me curious so I am trying now. So far I think it will be a good change for me

ZORBS13 SparkPoints: (199,482)
Fitness Minutes: (194,941)
Posts: 15,862
2/7/14 4:30 P

what LEC said. You can do full body workouts with as few as 2-3 exercises.

LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
2/7/14 3:07 P

Pick 2 lower body exercises (squats and single leg dead lifts for example) and then one upper body exercise that engages the pulling muscles (rows, pullups, etc) and one upper body exercise that engages the pushing muscles (pushups). If you're feeling frisky, add in a core exercise but I've found that doing compound exercises like squats, deadlifts, and pushups has made core exercises redundant.

Repeat for each ST session.

FIELDWORKING SparkPoints: (29,946)
Fitness Minutes: (64,745)
Posts: 748
2/7/14 2:57 P

I’m going to apologize in advance for the length. Sorry.

My full body workouts are around 40 minutes long (anywhere from 38 minutes to 46 minutes). An example of one strength-training workout would include single leg bridge-ups, standing abduction, runner’s lunges, lateral lunges, lung & twist with medicine ball, calf rocking with dumbbells, dumbbell chest press, reverse plank, one arm dumbbell rows, dumbbell shrugs, airplane pose, t stand, plank, and hip flexor. Depending on my mood and energy level, I may even throw in pushups, bridges, and/or bridge-ups.

I am very literal. Therefore, when I hear full body workout, I think I need to literally do a full body workout. I’d like to keep my strength training closer to 30 minutes and still feel like I’m getting a good workout. I have a 6 lb. medicine ball as well as 10 and 15 lb. dumbbells here at home. I have access to heavier weights at the YMCA, although I prefer doing my strength training at home.

I know this is a lot to ask, but could someone help me figure out what would be a good routine. I’m open to doing different things each day (aiming for 2 to 3 strength training sessions/week in the afternoon). The workout calculator helped when I first started here. Any help/advice would be greatly appreciated.

Lower Body
Single Leg Bridge-Ups (hamstrings, glutes, calves, lower back)
Bridges (hamstrings, glutes, quads)

Single Leg Squats with Toe Touch (hamstrings, glutes, quads, core)
Walking Lunges (hamstrings, glutes, quads, core)

Skater Squats (quads, glutes, hip, outer thigh)
Standing Abduction (quads, hip, outer thigh)

Runner’s Lunges (hamstrings, glutes, quads, hips)

Lunge & Twist with Medicine Ball (quads, glutes, shoulders, oblique)

Lateral Lunges (quads, glutes, inner thigh)
Wide Leg Squats with Dumbbell (quads, glutes, inner thigh)
Wide Leg Wall Sit with Calf Raises (quads, glutes, inner thigh, calves)

Calf Rocking with Dumbbells (Calves)

Upper Back
Dumbbell Chest Press (chest, triceps)
Pushups (chest, triceps)
Dumbbell Pullovers (chest, triceps, lats)

Reverse Plank (back, triceps, shoulders, core quads)

One-Arm Side Pushups (biceps, triceps, oblique, hips)

One-Arm Dumbbell Rows (biceps, upper back, shoulders)
Seated Dumbbell Rows (biceps, upper back, shoulders)

Dumbbell Shrugs (upper back, shoulders, neck)

Airplane Pose (back, glutes, hamstrings)
T Stand (abs, lower back, hamstrings)
Bridge-Ups (abs, lower back, shoulders)
Plank (abs)
Seated Torso Twist with Medicine Ball (abs, oblique)
Standing Russian Twist (abs, oblique, shoulders) ?
Hip Flexor (hips, upper thigh, glutes)

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