How is everyone doing on the weights workout twice a week? This is the strength training workout I have on the side of the blog. You should be working on getting to 3 sets of 10 reps of each lift. If you can only lift 3-5 lbs that is good for now. Remember the link is on the right side of the blog. Try to keep the rest time between each lift to 60 seconds to help keep your heart rate up and burn more calories.
Exercise 1: Bench press
Exercise 2: Squat
Exercise 3: Dumbbell clean and press
Exercise 4: Bicep curl
Exercise 5: Lunges
Exercise 6: Lateral raise
Exercise 7: Barbell row
Exercise 8: Medicine ball abdominal crunches (can do without ball)
It starts at the bottom of page 28
http://www.building-muscle101.com/support-files/getting-rid-of-fat-free.pdf
Its a great workout. I only have 8lb and 15lb dumbbells so I make do. The lateral raises are pretty rough with that much but the rest of the lifts are good. I've been debating if I should increase my weight for the leg lifts and maybe the bench press. I just get comfortable and forget to challenge myself.
ReplyDeleteWeigh ins may be disappointing though. I didn't do so good on the way home. I'm hoping it's not too bad. I'm back on track now. I think I can! I think I can! :)