Wednesday, May 5, 2010

Fitness Blogging Resumes

I have been busy doing my new weight lifting routine and thought I would share it with you all! I have lost inches overhaul doing this twice a week plus my daily cardio 5 times a week.

Now don't hate me but I am a certified personal trainer who currently works out at home and not the gym! This can be modified to make it easier or harder depending on your fitness level. If you don't currently lift weights I would suggest easing into it. Constructive feedback is always welcome:)

I do the lower body part first and as a circuit without stopping until all exercises are done rest for a minute then do it again for a total of 3 sets 10-12 reps each.
Ball Squats or just use a wall or chair to help with balance

Side lunges I hold weights in each hand helps with balance

Standing side leg raises don' raise leg past point of comfort

Standing leg kicks behind again don't go past the point of comfort

Dead lifts-picking up a pair of weights off the floor and bringing them up to your knees and repeating. (helps with flexibility in your hamstring and lower back)

Seated Leg extensions holding a weight on top of your leg. I currently use 8 lbs but you can use more of less depending on your fitness level and goals.

Upper Body:
I do these as a superset which is advanced somewhat but easy to get used to and very time efficient.
I also use 3 sets of free weights but anyone NEW to weight lifting I would advise starting out with light weights maybe only doing one set and working on your form then add to so you don't get to sore and quit. I use 5, 8, 10 pound free weights. First set is 12 reps, Second set is 10 reps, Third set is 8 reps. There are many ways you can combine these exercises these are just a few of my favorites there are several sites on the Internet where you can find proper form if your not familiar with the moves.

Chest Presses and Chest Flyes

Tricep Extensions and Tricep Kickbacks

Back: Seated Bent over flyes: Your seated and you put your chest on your lap and your arms go behind you knees bring your weights out to the side and squeeze your should blades together then go back down and do more repetitions. This will help get rid of your bra strap flap:)
One armed rows

Shoulders: Should Press, Shoulder Side lateral raises

Biceps: Bicep Curls and Hammer Curls

Don't forget to stretch out afterwards so you not to sore...Try it out and let me know if you like it. I have lost a inch off my biceps, and chest, 3.5 inches off my waist, 2.5 inches of my hips, 1.5 inches off my thighs all since I started doing this regularly at the end of January....

If you have questions please ask here in the comments or at susanc7818@yahoo.com.

Happy Weight Lifting!

4 comments:

  1. I'm using a schedule for my weight lifting upper and lower body and a lot of your exercises are on that schedule too so I guess I'm on the right track.

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  2. Yep, I recognize those exercises...:)

    Congrats on losing the inches - that is great news!

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  3. This is a very interesting blog and so i like to visit your blog again and again. Keep it up.

    Sharon

    http://www.bukisa.com/articles/272847_exercise-how-powerful-it-really-is

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  4. I had no idea you were a trainer! Thanks for sharing your routine. I'm going to print it out when I get on my big computer!

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