For Women: Get Results with Free Weights

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.