I love working out with free weights. I get toned and stay
that way, get my endorphins going, and get all of my frustration out at the
same time. Basically, I end up feeling amazing after a workout and you will
too. I do have a certain routine that I follow as a general rule. That way I
hit each group of muscles that I want to work on. I'm 5'11 and only weigh 130
lbs.
Important Tip
for using weights
Don't go overboard being concerned that you need some huge
amount of weight. If you're just starting use 5 or 10 lb weights ladies. I use
5 and 2 pound myself. I promise that will be enough. A smaller percentage of
women want huge muscles and of course they may need a different routine. This
is for a toned, athletic, slender look. Do not do this if you are pregnant or
have medical issues please.
My Chest
I don't have a CAP
Barbell weight bench so I use a sturdy coffee
table, the floor would work as well. Hold the weights away from your body,
bringing them over your head while moving them together. Keep your arms
slightly bent and squeeze your chest muscles with each repetition. You'll feel
it around 10 or 12 reps. Try to do at least 10 and work your way up. Also, I
love doing push-ups on my weights. Push-ups help tone your chest, back, and
arms. Instead of the floor, I put my hands on the bar of the weights and do at
least 25 push-ups each workout.
My Arms
Here I basically do the standard bicep curl to start with.
This is a fairly easy exercise. You just stand with your feet about hip
distance apart, hold the weight in your hand (I do one arm at a time) and keep
your elbow close to your body. Curl your arm up and bring it down slowly.
Controlling the muscle is important. You can do exercises and accomplish
nothing if you don't control the muscle. I also lean forward, in almost a lunge
position and work my arms and back by bringing the weight behind me as far as possible
and bringing it back slowly. You'll feel this in your shoulders and you can
incorporate stretching your leg muscles as well.
Cardio and
Weights
This is my favorite part of my workout. I have a small weight bench set with a
dumbbell of 2 lb weights just for this. I love to dance, do cardio, p90x
cardio...and whatever I'm doing I have my weights in my hands. It gives me a
little more of a workout and makes any video or dance into strength training!
I've tried it both ways and you will definitely get a workout that's two times
better, burn more calories, and tone you faster if you just use the weights. I
could not use heavier ones myself. The point isn't to hurt yourself. Yes, it
should burn a little but not make you cry.
My Legs
I love wall squats. I can't help it. You can feel the burn
in the top of your legs and work your backside with the same motions if you
leave the wall. Do hold your weights by your side while doing leg squats or
incorporate butterfly's for your chest at the same time.
This is my average routine. It takes around 30 minutes if
you get into the cardio. I do also add another 30 minutes of yoga or Ab
exercise every other night.
