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If you prefer using free weights in your workout, the Chair and Dumbbell Workout is a good choice for you. You can pick weights that are appropriate for your level of fitness. As you get stronger you may want to move to a heavier weight. You'll also need a sturdy chair, like the one shown, with solid legs and no cushioning or slippery fabric.Warm Up
Tip: There actually are three variations of the push-up that you can do, if you wish: The wall push-up, the knee push-up, or the standard push-up shown at left. Perform the one that is most comfortable yet challenging for you at this point.
Tip: Place a chair or bench behind you, especially if you've never done this exercise before. When you do that you guarantee that you're performing this exercise with correct form because sitting is such a familiar motion.
Chair Bridge (pressing motion)
Target: Glutes and hamstrings (hip and thigh areas)
Target: spinal erectors, low back, and glutes
Standard Crunch (Core)
Target: Entire abdominal region
Follow this routine 30 minutes a day, three days a week on alternative days. For three of the days that you aren't doing the routine, you'll do 30 minutes a day of Metabolic Burst Training. The other day is for resting.
|*Exercise||Week 1||Week 2||Week 3||Week 4|
|Knee Push-Up||2 sets of 10 reps||2-3 sets of 10 to 12 reps||3 sets of 10 to 12 reps||3 sets of 12 reps|
|Single Arm Dumbbell Pull||2 sets of 10 reps (on each side)||2-3 sets of 10 to 12 reps (on each side)||3 sets of 12 reps (on each side)||3 sets of 10 reps (on each side) with added resistance|
|Basic Squat Press||2 sets of 10 reps||2-3 sets of 10 to 12 reps||3 sets of 12 reps||3 sets of 10 reps with added resistance|
|Chair Bridge||2 sets of 10 reps||2-3 sets of 10 to 12 reps||3 sets of 12 reps||3 sets of 10 reps with added resistance|
|Supermans||2 sets of 3 (static) reps||2-3 sets of 3 (static) reps||3 sets of 3 (static) reps||3 sets of 3 (static) reps|
|Standard Crunch||2 sets of 10 reps||2-3 sets of 10 to 12 reps||3 sets of 12 reps||3 sets of 12 reps|
*Increase the resistance when it begins to feel too light or too easy.