When you purchase the fitness equipment, you also get a sheet of paper with a list of exercises to do. No wonder you’re frustrated and no wonder your equipment turns into another expensive clothes hanger.
Here is a solution for you.
For those of you who can’t or don’t want to go to the gym but want a fast and effective workout, here are five steps that will get you to achieve the best results:
Step 1: Spend some cash on dumbbells and bench
If you have got a few bucks available, then go to a fitness equipment dealer and purchase some dumbbells and an adjustable bench.
For a woman, start with 3’s, 5’s, 8’s, 10’s, 12’s, and 15 lb. db’s.
For a man, go for 50’s with the increment of 5 lb. for each db.
Step 2: Set up your workout space
The most popular choice is the basement, while bedrooms are a distant second. Whatever you choose will do, but the one thing you need to make sure of is that you are doing the exercise correctly. Set a full length mirror in your workout room, it will help.
Step 3: Set aside 30 minutes at least four times a week for strength training
You can also do workouts for 6 days; just make sure that you are splitting up between your body elements for each day to work out.
For example, one day, do chest, back, biceps and calves and on the next day, do legs, triceps, abs and shoulders.
Use the same arrangements for the 4-day workout.
You can also do them during daytime.
Step 4: The db strength training routine
Here are the db exercises that helps to get the most muscles worked in less time:
Chest – db flat bench press
Hold the db’s and lie down on the bench.
Press your lower back into the cushion.
Lower your db’s so that they are next to your chest, then push up and in an arc until they are above your chest.
Feel the stretch at the bottom and also feel your chest muscles working as you go up. Then lower and repeat it again.
Back – db bent over row
Hold the pair of db’s at your side when you stand up straight.
Pull your shoulders back, and stick your butt out as you bend forward.
Your back should be nice and flat. When the upper body is parallel to the ground with your arms straight, then you are in the starting position.
Now, imagine yourself rowing a boat. Make use of the action to drag your db’s up and back then towards the hips. Then lower and do it again.
Biceps – db standing curl
Keep your arms straight and hold the db’s with palms facing forward.
Then place the arms at sides and raise the db by bending your elbows only.
Don’t include your back and shoulder in it. Bend the elbow and keep the arms straight.
Calves – Standing calf rise on basement step
Put your both feet on the step so that you can situate yourself on the balls of your feet. In this position, maintain your legs straight, abs tight and butt tucked in. then lower your heels to the ground by maintaining the tight position with the rest of your body. Rise up as far as you can, up to the tippy toes. Then lower and do it again.
Legs – db squat for guys and lunge for women
For the squat position: keep your db’s at the sides. When you lower yourself, pretend you are sitting down on the chair.
You must stay on your heels. Also, keep your torso tight for a great support to your spine. You can push back yourself, when you feel bending too far ahead as you go down.
For lunges: Keep the db’s at your sides.
Keep your torso as stiff as a 2×4 then take big step forward with one leg.
Once your foot are planted, lower your hips so that you are about to touch the ground with your tailing knee, but actually you are not touching.
Move forward with your front leg. Repeat all the sets with one leg before switching to the other.
Triceps –db triceps kickback
Come to a position of bent over row. Keep the arms steady by raising them at your sides. Then straighten your arms until they are straight as an arrow. Slightly bend your elbows and then straighten your arms. This step is the reverse action of db standing curl.
Shoulders – Standing db shoulder press
Stand straight and be tight to support your spine and lift the dumbbell until they are even with your ears. The position must be in the straight line from your left elbow to your right elbow. Drive the db’s over your head in an arc and make sure that you keep the db’s moving above your head, but not in front.
Step 5: Keep your attention on what you do, instead of what you haven’t done
Don’t be discouraged when you can’t achieve your target workout. For instance, if you do three workouts this week then keep your target as four for next. Be honest with yourself, because it’s you that matters. Adjust your lifestyle so that you can achieve your goal.