We know that strength training is extremely beneficial for everyone. You have decided to either join a gym, or purchase equipment for in-home use. So now what? Now you need a plan. The easiest way to start is to have a routine for upper body, and a routine for lower body. Once you get used to these programs, you can separate out body parts and add more exercises. I am going to lay out a simple upper body workout that can easily be done in the gym or at home.
It is do be done in circuit form – each exercise in the circuit is done back to back with no rest. Rest for a couple minutes and drink some water in between each circuit. This keeps your workouts short, and keeps your heart rate up adding cardio to it. The pattern is shoulders, biceps, tripceps, chest and back. I have done three circuits in this workout. At the beginning do each circuit through one time. Once it becomes easy, repeat each circuit twice. Make sure you have at least one day rest before working the same muscles again. To choose your weight on each exercise, keep your reps between 10 and 15. This means you should cause muscle fatigue by rep 15. If you can do more, you need a heavier weight. If you can’t get to 10, you might need to lighten your weight.
Circuit One: Shoulder Press, Bicep Curls, Overhead Tricep Raise, Wide Arm Push Ups, Lawn Mowers
Circuit Two: Upright Rows, In-Out Bicep Curls, Bent Over Tricep Kick-backs, Basic Push Ups, Heavy Pants
Circuit Three: Straight Arm Front-Side Raise, Alternating Corkscrew Bicep Curls, Lying Down Tricep Extensions, Diamond Push Ups, Flys
This is a simple way to start. Once you can get through each circuit twice easily, it’s time to change it up. It’s important to always change your workouts to keep your muscles guessing and changing. You can google the exercises to see instructional pictures or videos, or feel free to contact me for one on one help.
Stay tuned for Part Four to get your lower body routine.