Guest Author - Terri Johansen
This is week two in Exercise Tune Up and the focus is strength training.
According to “Mosby’s Medical Dictionary” strength training is referred to “a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or a person’s own body weight.”
There are many different styles of strength training but this week we will focus on a Total body Workout and an HIIT workout using dumbbells. In these workouts begin with a dumbbell that is hard for you to lift, but yet you can finish the repetitions (reps) and sets. I will be suggesting starting weights but of course it is entirely up to your fitness level. Warm-up before each workout doing 3-5 minutes of light cardio. Always start with your largest muscle groups first. Do strength training two times a week.
Total Body Workout
1.Walking Lunges – these are great for toning and strengthening the entire lower body including your butt. Hold a 3-5 pound weight in each hand. Walk 10 lunges forward with your right leg leading. Turn around and walk back. Repeat with your left leg leading.
2.Squats – the other great lower body exercise. Hold a 3-5 pound weight in each hand with arms hanging at your sides. Do 15-20 squats.
3.Chest Flys – works your chest muscles, triceps and shoulders; start with a 5 pound weight and 12 reps; rest 30 seconds and repeat another set.
4.Alternating Dumbbell Curl – works the biceps and to some extent the forearms; start with two 5 pound weights and 15 reps; rest 30 seconds and repeat another set.
5.Lateral Raise – considered the best exercise for shoulder muscles; start with two 5 pound weights and 15 reps; rest 30 seconds and repeat another set.
6.Shoulder Press – excellent for shoulders, chest, neck, and upper back; start with two 5 pound weights and 12 reps; rest 30 seconds and repeat another set.
7.Upright Row – works shoulders and upper back muscles; start with two 5 pound weights and 12 reps; rest 30 seconds and repeat another set.
8.Triceps Kickback – classic exercise for the triceps; start with a 5 pound weight and 12 reps; rest 30 seconds and repeat another set. Switch sides and repeat.
9.Kneeling One-Arm Row – probably one of the best dumbbell exercises for the back; start with a 5 pound weight and 12 reps; rest 30 seconds and repeat another set. Switch sides and repeat.
10.Calf Raises – 25 repetitions
11.Core- Refer to Core Exercises Instructions for a variety of abs exercises to choose from. Choose two.
HIIT Strength Workout – Strength training using HIIT can be tough but the length of time, usually 10-20 minutes, makes them a desirable choice. Expect to burn lots of calories. Don’t do HIIT workouts on back to back days. The body needs time to recover.
Move quickly from exercise to the next repeating the entire set three times. Take a 30-60 second break between sets. Don’t be in too much of hurry, set up each exercise carefully. Focus on your movement and not how fast you move. You don’t want to end up with an injury.
•Kneeling one arm row - 12 to 15 reps
•Bicycle – alternating do 12 to 15 reps
•Squat with weights – 12-15 reps
•Front Raise – 12-15 reps
Refer to article "6 Week Exercise Tune Up-Week 2 Exercise Instructions."
Week 6 Exercise Tune Up Exercise Instructions
Refer to article "Core Exercises Instructions".
Core Exercises Instructions
Always check with a medical professional before starting this or any exercise routine. Be healthy, be happy!
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