Weight Training at Home on the Cheap

Two words:  Yard sale. 

 

Yeah, I know you might be a manly man.  That’s okay.  You might also be a chic who digs a bargain on the cheap.  But you both want to get in shape, right?

 

A couple that works out together stays together. And, ladies, if you’re looking for big ole weight sets, you have the perfect reason to get your man to shop together with you, too!  Talk about a win-win situation.

 

Case in point:  I have a 550 lb. plus Weider system in my garage.  I have various and sundry hand weights.  I have a mini-trap, aka urban rebounder.  I have a kick *ace* punching bag that I’ve kicked the crap out of on more than one, “it’s either I break up with him, break his head, or take out my frustrations healthfully,” moments.  Oh, and two good ole fashioned steps if I feel the urge to choreograph. 

 

What did it cost me?  Oh, maybe $100.  Total.

 

Just the other day I picked up his and hers bikes, two for $20.  Not too shabby.  I get to cross-train.  He gets to ride to the local pub DUI free.  We both get fit. 

 

Trust me, a little bargain fitness training can lead to some great s-exercise.  Wink. 

Copyright © 2008 Strengthweighttraining.com

Weight Training Routines for Runners

I know – after logging 35 miles a week while marathon training, the last thing you want to do is hit the gym.  However, regular weight training can  make you a stronger, faster runner – and isn’t that worth a little iron-pumping? 

 

The best weight training routines for runners focus on strengthening the core and upper body, as well as training the legs for power and endurance.  Ideally, you should try to hit the gym no more than three or four times a week at a maximum (phew!).  When you do, focus on the larger muscle groups – your quads, hamstrings, back and chest first.  Finish with shoulders, arms and calves. 

 

Be sure to stretch well and long after every weight training session.  As a runner, the muscles in your legs have a tendency to shorten with repeated hitting the trail or sidewalk, and stretching doesn’t just feel great, it can keep you off the DL.  Stretching lengthens the muscle fibers, and releases toxins and lactic acid stored in the muscle tissue.  You’ll  wake up refreshed and ready to run the day after a nice yoga-infused evening.

Copyright © 2008 Strengthweighttraining.com

Circuit Training Workouts in 20 Minutes or Less

Pressed for time, but still need to work out?  Try mixing up the following exercises – all of which can be done with or without weights, bands or other equipment – into circuit training workouts that you can complete in 20 minutes or less.

 

The key is to choose two or three exercises from each group – upper body, lower body, and cardiovascular – and perform them one after the other without stopping.  You’ll keep your heart rate up for a great burn, and strengthen and tone your muscles at the same time.

 

For Upper Body:

• Push Ups
• Triceps Dips
• Walking Plank (works abs, too)
• Jabs, Hooks, and Uppercuts

 

For Lower Body:

• Squats
• Plie Squats
• Forward and Rear Lunges
• Stationary Lunges
• Side Lunge

 

For Cardio:

• Jumping Jacks
• Skipping Rope (with or without a rope)
• Jogging in Place
• Dance/Twist
• Cardio Sidekicks, Front Kicks, and Rear Kicks

 

You can stick to one exercise from each group performed several times through, or mix the exercises up for a fun, variety filled workout in barely any time at all.  Good job!

Copyright © 2008 Strengthweighttraining.com

Ultimate Arms Workout Chart

Are you dying to say, “I’ll be back,” all Aaahh-noldesque, and have people shaking in their boots?   Then this workout is for you! I’ve designed this routine to build up and cut your triceps and biceps:

 

• Machine biceps curls.  Starting you off easy – do five sets of 12, 10, 8, 10, 12 reps at a moderately tough weight to warm up.
• Universal triceps press down.  Using the same pattern of repetitions, warm up the opposing muscle group, the triceps, as well.
• Combination dumbbell curl.  Using heavy dumbbells, do three sets of eight, alternating each rep between a standard biceps curl and a hammer curl.
• Triceps kickback.  Follow rep. count from above, and go moderately heavy.
• Concentration curl.  Bracing yourself with the elbow inside the knee, go as heavy as you can for two sets of six each arm.
• Overhead triceps press.  Using a heavy dumbbell or barbell, perform three sets of six.
• Barbell biceps curls.  Perform 12, 10, 8, 10, 12 reps at a moderately heavy weight.
• Triceps dips.  Perform as many as you can.
• Chin ups.  Perform as many as you can.

 

Follow this plan two times a week, alternating with chest and leg days, and you’ll have a set of guns you’ll be proud to show off. 

Copyright © 2008 Strengthweighttraining.com

The “Six Pack” Weight Training Chart

Who doesn’t want better abs?  That’s like saying, “Oh, no, thank you, hold the lottery winnings, I don’t need any more money.”  Everyone, male and female alike, want a toned, sexy midsection.  Here’s how to get your six pack:

 

• Cardio, cardio, cardio.  I can’t emphasize this enough.  Do all the sit-ups you want – if your abs are covered by a layer of fat, they’ll never have the definition that you desire.  Ideally, you should be aiming for at least 40 minutes of cardio five to six days per week.
• Pilates.  Josef Pilates knew what he was doing when it came to core.  Find a highly qualified instructor, or purchase an A+ rated Pilates video, and work out with it at least three times a week. 
• Put down the liquid six pack.  A beer or two a day won’t keep you from your goal, but a steady diet of alcoholic binges mixed with processed carbs and fat will hide your abs behind a sheet of flab.  Your six pack abs perfect diet should consist mainly of lean protein and veggies, mixed with complex carbohydrates and a little fruit.  Keep the splurges to a minimum, and your waistline will stay that way, too.
• Good old fashioned crunches.  Call me old fashioned, but I’m a big supporter of doing 50 to 100 crunches daily after my morning run.  Even though I don’t always get in my evening Pilates class, my abs still stay toned.

 

Follow this simple plan, and you’ll be “abs”olutely gorgeous in just weeks!  Now get going before bikini season strikes.

Copyright © 2008 Strengthweighttraining.com

The Best Exercises for Strength Training without Weights

There’s something about good, old-fashioned calisthenics.  Maybe it’s because you can do these exercises for free, in the privacy of your own home, anytime, with no equipment.

 

In today’s economic times, that’s not a bad deal at all.

 

Here are some oldie-but-goodie exercises that can keep you in shape without going to the gym or giving up that part time job you took on to help make ends meet:

 

• Push Ups.  On your knees, or straight up legs out, push ups tone all of your upper body muscles, most specifically your chest and the hard-to-reach triceps. 
• Pull Ups.  Don’t have a chin up bar?  Head to the local playground or park, and hit the monkey bars for this upper body and core blasting workout.
• Pilates.  When it comes to toning the core and the legs, pilates is an excellent way to strength train without weights.  Stop by your local video store, and rent a video or two to get you into a Pilates routine.
• Squats and lunges.  Even without weights, these moves blast your lower body into fantastic shape.

 

Don’t let your lack of money in these tough times become an excuse for lack of exercise.  Go outside, take a walk, look up at the sky and put your economic woes in perspective.  Then go tone up right in your living room for free.

Copyright © 2008 Strengthweighttraining.com

Core Muscle Building Workouts

 

When asked which body part they’d most like to improve, men and women alike want a sleek, sexy midsection.  Here are some core muscle building moves that will give you that six pack:

 

• Walking Plank.  Starting in plank pose, lower down to your elbows, then come back up to the starting push up position, all the while keeping your back in one straight line, head to heels. 
• Rolling Plank.  Starting in plank pose, lift one arm up and “roll” to the side until you are in a “T” stand position.  Hold for several seconds, then lower back to plank.  Repeat on the other side, and perform as many sets as you can.
• Hanging Leg Lift.  Either hanging from a bar, or utilizing a knee up machine, lift your legs straight out in front of you, up to a 90 degree angle, if possible.  Be careful to go slow, and use muscle, not momentum.
• Single Leg Stretch.  Lying on your back, lift your head and shoulders off the floor, and raise your legs up.  Gently supporting the raised leg with your hands, allow the other to go as far towards the floor as you can without touching.  Raise that leg back up, and repeat with the opposite leg.
• Hip Drop.  Starting in side plank on your elbow, drop your hip down so that it almost touches the floor.  Repeat as many reps as you can, and then switch sides.

 

Perform these moves at least three times a week, with some good cardio to burn fat, and you’ll have bikini ready abs in no time!

Copyright © 2008 Strengthweighttraining.com

No Weights Needed Strength Training Workout

Looking for a way to tone your entire body, but don’t want to invest in even a set of hand weights or bands?  Everyone’s budget is stretched extra-thin during these economic times, but that doesn’t mean you can’t get a great strength training workout anyway.  Follow these simple no-weights-necessary moves to tone muscle without spending a dime:

 

• Horse Stance Squat.  Stand with your feet a bit wider than hips distance apart – almost to a plie, but not quite.  Your feet should be pointed straight ahead.  Pull your elbows into your sides with your fists clenched, as you squat down as low as you can (without going beyond a 90 degree knee bend).  Hold for as long as you can.
• Push Ups.   An oldie-but-goodie, pushups tone your whole upper body as well as your core.  You can do the standard version if you’re strong.  If you’re just starting out, do push ups with your knees bent, lower legs on the floor.
• Double Crunch.  Lie on your back on the floor with your legs up, knees bent at 90 degrees.  As you crunch up, lift your tailbone off the floor using the lower end of the abdominal muscles.  Be careful not to swing the legs with momentum; all the movement should come from your core.
• One Legged Chair.  This move will work your legs and your balance.  Stand in mountain pose, head tall, spine straight.  Gently lift one leg and cross it over the other, as if you were sitting down and crossing your legs with the ankle resting on the knee.  Bend the standing leg down as you lift your arms up.  Hold your balance for as long as you can, then switch legs.
• Pull Ups.  A great shoulder strengthener, pull ups are really a challenge.  Any bar that will hold your weight will do (I’ve done them on the boards that supported my deck roof back in the day).  If you’re just starting out, use a chair to help you get up, then simply hang in pull up position as long as you can.  Already strong?   Perform as many as you can.
• Plank.  In push up position (legs extended), pull your belly button into your spine, and hold for as long as possible.

 

For more ideas on getting fit without weights, Click here:  Power Yoga-lates.  Without hitting the gym or spending a penny, you’ve worked your whole body.  Great job!

Copyright © 2008 Strengthweighttraining.com

Weight Training Plan for Beginners

If you’re beginning a weight training program as part of your New Year’s resolution, but don’t now where to begin, here’s the workout for you.  This wourkout will strengthen and tone all of your major muscle groups while helping you burn fat and calories. After a brief cardio workout, perform the following in sequence:

 

• Squats.  Using a spotter on a universal machine or dumbbells held in each hand at your sides, perform 12 repetitions .
• Bench Press.  Using a free weight barbell and bench, or a vertical chest press machine, perform 10 repetitions.
• Alternating Front Lunge.  With dumbbells held in a comfortable position, step forward first with one leg, then the other, until your knees are bent to no more than a 45 degree angle.  Do 10 reps each side.
• Biceps Curl.  With dumbbells  or a machine, perform 12 reps.
• Alternating Rear Lunge.  With dumbbells held comfortably, step backwards this time until both knees are bent at a 45 degree angle.  Repeat 10 times each leg.
• Triceps Dips.  Using a bench, or an assisted dip machine, perform 12 reps.
• Shoulder Fly.  With dumbbells (or on a fly machine) perform 10 – 12 reps.
• Crunches.  Lying on a mat, perform as many as you can.
• Bicycle.  Lying on your back, slowly lift your head off the floor.  Alternate touching one knee to the opposite elbow.  Perform as many as you an.

 

As you advance in  your fitness program, you’ll want to change this routine up; however, as a starting point you should use this routine to work your whole body two to three times per week.   If you’re uncertain how to perform any of the above exercises correctly, please consult a trainer for your safety (and to get the best quality workout).  Good luck on your road to fitness!

Copyright © 2008 Strengthweighttraining.com

Dumbbell Weight Training Made Easy

If you’re looking to pump yourself up or just slim yourself down, dumbbell weight training makes getting cut if not easy, at least inexpensive.  Most dumbbells cost about $1 per pound, so a set of five pound dumbbells will only set you back $10 – much less than one month’s gym membership fee.  As you get stronger, you can buy heavier weights as you go, keeping the costs at a fraction of what you’d pay for a strength training machine.  You’re able to buy just what you need a little at a time; dumbbells are light on the wallet!

 

Another great advantage of dumbbell weight training is their time-efficiency.  You can work out at your own pace, when you want.  At home in front of the TV, at the office for a ten minute break, on vacation – anywhere you go, dumbbells are the perfect portable trainer. 

 

Finally, and most importantly, dumbbells give you a full body strength training workout by maximizing auxiliary muscle contribution.  Because you’re not using a machine to align the muscles that aren’t directly working, you’re incorporating core balance and strength to keep you in position.  Dumbbells also offer flexibility in that  a slight variation of each exercise can work the muscle fibers in a different way, maximizing muscle development. 

 

For the price of a pizza, you can be toning your muscles with dumbbells.  Get pumped!

Copyright © 2008 Strengthweighttraining.com

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