Friday, February 7, 2014

Weight Training Part 3: Home Exercises

Welcome to weight training part 3!  Today, Grace and I are going to give you examples of exercises that you can do at the gym OR at home.  I remember when I first started this, I really didn't know what to do so I thought it would be helpful to give you some ideas.

Let's start by explaining "sets" and "reps".  A rep is one move (ex:  if you are curling a dumb bell, a rep is one time up and down.)  A set is multiple reps.  So, if I said to curl your dumbells 12-15 reps for 3 sets, that would mean 12-15 curls (up and down is one time) x 3.  You take breaks between your sets so that you're only doing 12-15 curls, break, do it again etc times 3.  I hope that makes sense!

If you circuit train (or interval train) you don't have to worry as much about sets and reps as you do just watching the time.  I love doing this because even though it's hard, it's quick and gives great results.

These exercises that we're giving you today could be done in a circuit training way by doing each exercise continuously for 1 minute (going on to the next exercise with no break in-between) OR 20 seconds on, 20 seconds off for 1 minute (going on to the next exercise after the minute is over with no break).  You can also do them in sets and reps but if you are wanting to get your heart rate up higher, I recommend doing them circuit training style.

Arm Curls:
Beginning Position Down

Curl Up engaging your biceps, stomach, legs and butt

End by curling back down


That's ONE rep in your first set.  Make Sense?



Push Ups:

Starting position (can be done from your knees as well!)

Lower yourself to hovering over the floor

Push back up to starting position to finish ONE rep.


Squats:

Hold a dumb bell for added weight.  Starting position.
Squat like you are sitting in a chair

Stand back up to finish your first rep.


Mountain Climbers:

Starting Position

Touch your knee to your elbow (not all the way)

Back to starting position

Bring your opposite knee to elbow

Finish this rep in your beginning position.


Burpees:

Beginning position

Squat down and touch the ground

Jump your feet back so you are in a "push up" position
Jump your feet back up to your hands

End by jumping and touching the sky


Bear Crawls:

Beginning position:  Keep your legs straight

Walk like a bear keeping your legs and arms straight



Plank:


Hold this position for 30 seconds working up to a minute.  Squeeze the butt and legs, hold the stomach in tight.


Leg Lifts:


On hands and knees, hold a dumb bell in one leg

Lift that leg up squeezing your butt and the dumb bell
Return to beginning position.

Do quick repeats for 30 seconds per leg



Usually for one circuit training time I do 6 exercises (1 minute each) 3-5 times through.  We have given you 8 exercises to choose from so that should be plenty to get you started!  Mix it up and be creative.  Remember, it's hard but it really isn't that long so you can push through it!  Maybe do it with a girlfriend or have a friend that you can chat with and hold each other accountable.  Once you get the habit established of doing it a few times a week, it really isn't that hard to maintain.  It's just getting the habit in place that can be the challenge.  You got this!  =)

Good Luck!
Joy and Grace


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