Print“Here are workouts you can do at the gym (with weights) and at home on other days without weights. This will provide some balance between the gym and home and keep you motivated,” says Raphael.
Perform the workouts on 3 non-consecutive days per week. You can do a gym workout on Monday, home workout on Wednesday and gym workout on Friday. The following week, simply reverse the order and start with the home workouts.
Remember to warm up before each workout and to stretch after each workout.
Gym workout Instructions:
Circuit each of the exercises and build to a point where you can perform 4-5 sets per exercise (4-5 circuits). Don’t take any rest time between the exercises. However, after performing the 3rd exercise, rest 30 seconds. Then repeat 1-3 again.
You might only get 12 reps on the second circuit, 10 reps on the 3rd circuit, etc. but that’s fine. It simply means you’re fatiguing the muscle. If you can perform more than 15 reps on the first set, then increase the weight slightly.
Gym workout
1. Barbell or dumbbell squat – set of 15 reps
2. Flat or incline dumbbell bench press – set of 15 reps
3. Lat pulldown – set of 15 reps
Based on your schedule, if you have to repeat the same workout (i.e. gym workout on Mon. and Wed.), simply try to add a rep to each set. You may not be able to, but make it the goal. In a short period of time you’ll be increasing reps and weight.
Dumbell Squats
Start – Stand up straight with feet shoulder width apart. Hold a dumbbell in each hand with arms hanging down at your sides and palms facing one another. Maintain a neutral spine and a slight bend in the knees throughout the exercise.
Movement – Lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor. Contracting the quadriceps muscles, slowly return to the starting position.
Key Points – Exhale while returning to the starting position. Inhale while lowering your body. Do not let your knees ride over your toes (you should be able to see your feet at all times). It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow. Think about sitting back in a chair as you are lowering down. Push off with your heels as you return to the starting position.
Caution – Practice this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.
Dumbell Bench Press
Start – Lie on a flat bench with your spine in a neutral position. Hold a dumbbell in each hand at chest level with your upper arm parallel to the floor and your elbows facing outward.
Movement – Contracting the chest muscles, press both arms upward above the chest until the arms are almost fully extended with a slight bend in the elbows. Slowly return to the starting position.
Key Points – Exhale while lifting the weights. Inhale while returning to the starting position.
Caution – Do not attempt to lower below parallel because it places undue stress on the shoulders.
Lat Pull Down
Start – Extend your arms up and reach for a straight bar with an overhand grip. Sit tall with your knees supported under the leg pad with the knees and hips at a 90 degree angle. Arms should be slightly wider than shoulder width apart with a slight bend in the elbows. Relax your shoulders and keep your chest lifted.
Movement – Contracting the upper back muscles, pull the bar down leading with the elbows stopping when the bar is just above your chest. Slowly return to the starting position stopping just short of the weight stack touching.
Key Points – Exhale while lifting the weight. Inhale while returning to the starting position. Do not allow your upper back to round or your chest to cave in.
Email Page
