| So you want to start an exercise routine because | | | | - slowly lower the dumbbell back down towards the |
| you've heard that's the way to go if you want to get | | | | floor until your arm is fully extended |
| rid of those extra 10 lbs and firm up that flab. But | | | | 5. Crunches |
| you're really having a hard time with the thought of | | | | - lie on your back on the floor with your knees bent |
| having to do weight training. | | | | and feet on the floor |
| Can't I just do cardio and watch what I eat in order to | | | | - place hands near ears and curl your torso up off the |
| lose weight? | | | | floor until your shoulder blades begin to come off the |
| The answer I'm afraid is no. You may lose weight | | | | floor |
| doing cardio but chances are you'll be losing muscle | | | | - slowly lower your torso back down toward the floor |
| and thus you'll get thinner but you'll still have the body | | | | Day 2 |
| fat. The muscle you develop due to weight training is | | | | 1. Chest Press |
| what gives your body that toned look. And weight | | | | - pick up a pair of dumbbells and lie back on a bench |
| training will increase your metabolism due to the added | | | | bringing the dumbbells up to your shoulders |
| muscle you'll have. Therefore you'll be burning more | | | | - with palms forward press weights above chest to full |
| calories all of the time, even when you aren't working | | | | arm extension |
| out. On the other hand, cardio doesn't build much | | | | - slowly lower until upper arms are even with torso or |
| muscle and really only elevates your metabolism while | | | | slightly below |
| you're doing the exercise. So you definitely need a | | | | 2. Hip Raise |
| combination of the two with the emphasis being placed | | | | - lie on your back on the floor with knees bent, feet on |
| on weight training. The results you get will be better | | | | the floor and arms to your sides |
| and they will come more quickly this way. | | | | - using glutes and keeping your weight on your heels |
| But won't I get big or bulky if I do weights? No, the | | | | lift hips up until body is in alignment from knees to neck |
| odds are heavily stacked against you in that area. In | | | | - slowly lower hips down towards floor before |
| order to get big and bulky you really have to want to | | | | repeating |
| and you have to train a lot, eat even more and use | | | | 3. Shoulder Raise |
| significant amounts of chemicals. Doing regular weight | | | | - pick up a pair of dumbbells, stand upright with weights |
| training workouts several times per week for 1 hour or | | | | at your side and head up |
| less will not make you get big. What it will do though is | | | | - with elbows slightly bent lift arms out to sides until at |
| help you lose fat, tone your muscles and change the | | | | shoulder level |
| way you look and feel. | | | | - slowly lower weights back down to your side |
| So yes you definitely have to do some form of weight | | | | 4. Calf Raise |
| training in order to lose weight and tone up. If you don't, | | | | - pick up a dumbbell in one hand, use other hand to |
| you may lose weight but it won't be the right type of | | | | stabilize by placing it on wall |
| weight and you'll also lose strength, energy and you | | | | - raise yourself up on your toes and then lower back |
| actually may be less healthy. The bottom line is you'll | | | | to start position |
| have to do some weight training, start out with at least | | | | 5. Curls |
| 3 times a week for 30-45 minutes. Here is a sample | | | | - pick up a dumbbell in each hand and stand upright |
| basic weight routine that will take you less than an | | | | palms facing forward |
| hour to do and will help you greatly in achieving your | | | | - curl weights up to shoulders by keeping elbows at |
| goals. Do it every other day and perform 3 sets of 12 | | | | sides and bending arm at elbow |
| for each exercise. | | | | - slowly lower weights back down to sides |
| Day 1 | | | | Day 3 |
| 1. Bodyweight Squat | | | | 1. Forward Bend |
| - stand shoulder width or slightly wider with head up | | | | - pick up dumbbell in one hand and stand upright with |
| - bend knees and drop hips back as you squat down | | | | dumbbell at your side |
| toward the floor | | | | - with arm extended lean forward from hips and bring |
| - when your thighs are parallel to the floor or slightly | | | | one leg up off the ground behind you |
| below stop and return to standing position | | | | - keep back straight and pause when you feel tension |
| 2. Push-Up | | | | in back of leg, then return to standing position |
| - get on your hands and knees on the floor, get up on | | | | 2. Leg Curl with Ball |
| your feet with your hands supporting you in a push-up | | | | - lie on your back on the floor with your feet up on the |
| position | | | | ball and your arms at your sides |
| - slowly lower to the floor until your upper arms are | | | | - lift hips off floor until your body is in line from head to |
| parallel to the floor or just below, keep your body in | | | | toe then curl ball in towards your thighs by bending |
| alignment throughout | | | | knees |
| - press yourself back up to the starting position, arms | | | | - return legs to fully extended position by pushing ball |
| fully extended | | | | forward with heels and then lower hips to floor |
| 3. Lunge | | | | 3. Triceps Extension |
| - stand upright and step forward with one leg and | | | | - pick up dumbbell in one hand and lean forward from |
| descend down towards the floor keeping your back in | | | | the hips taking a staggered stance with foot opposite |
| an upright position | | | | dumbbell in front |
| - make sure your front knee stays behind your toe | | | | - bring upper arm up to a position even with your torso |
| and your back thigh is perpendicular to the floor as you | | | | and extend forearm back along your side until arm is |
| go down | | | | fully extended |
| - push off your heel on the front foot to return to the | | | | - slowly lower forearm back to starting position |
| start position | | | | 4. Reverse Crunch |
| 4. Rows | | | | - lie on your back on the floor with knees bent and |
| - pick up a dumbbell in one hand and lean forward | | | | feet touching the floor, hands to sides |
| from your hips taking a staggered stance with the leg | | | | - bring legs and hips up and back towards your head, |
| opposite the dumbbell in front | | | | rolling hips up off the floor |
| - with your back and head in alignment pull the | | | | - slowly lower legs and hips back to starting position |
| dumbbell up along your side using your back until your | | | | 5. |
| upper arm reaches your torso | | | | |