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02-02-2004, 08:43 PM
Ultimate at-home training guide beginner workout: for anyone with a minimum of six months of consistent resistance-training experience.
Muscle & Fitness/Hers , April-May, 2002
Resistance Training: Train two times per week with mild to moderate (not to failure) intensity. Do 1-2 sets of 12-15 reps for each exercise. Total time to complete this routine is 20 minutes max using resistance bands and bodyweight.
Cardio Training: Do cardio three times per week at 60%-70% of your maximum heart rate (see "Keep it in Your Range" on page 80) for 10-15 minutes using jump rope.
Warm-Up: Walk in place, up and down your stairs, and/or do low-impact jumping jacks for a combined total of five minutes before training. This will warm up your muscle and joints, preparing you for your workout.
RESISTANCE TRAINING EXERCISES
Exercises Equipment Used
Chest Press resistance band
Back Row resistance band
Shoulder Press resistance band
Biceps Curl resistance band
Chair Dip bodyweight
Squat resistance band
Crunch floor mal
BEGINNER TIPS FOR SUCCESS
(1) Focus on proper from, not heavy resistance.
(2) Breathe out on exertion, or anytime you lift the weight. Never hold your breath.
(3) Never train a sore bodypart. If you find that a muscle group is still sore from the previous workout, don't train it.
(4) Stay hydrated by drinking plenty of water. Drink a cup (8 ounces) of water before and after exercise, as well as every 15 minutes during.
Intermediate workout.
Resistance Training: Train three times per week, with moderate (to momentary muscle failure) intensity. Do 10-12 reps of 2-3 sets per exercise, working out for a total of 30 minutes max. Use your bodyweight, a BodyBar and an exercise ball.
Cardio Training: Do cardio four times per week at 70%-80% of your maximum heart rate (see "Keep It in Your Range" on page 80) for 15-20 minutes using a jump rope.
Warm-Up: Walk in place, up and down stairs, and/or do jumping jacks for a combined total of five minutes before training. This will warm up your muscles and joints, preparing you for your workout.
RESISTANCE TRAINING EXERCISES
Exercises Equipment Used
Chest Press Bodybar and exercise **
Bent-Over Row Bodybar
Shoulder Press Bodybar and exercise ball
Biceps Curl Bodybar
Lying Triceps Extension Bodybar and exercise ball
Squat exercise ball
Reverse Crunch floor mat
*[Unreadable in original source]
INTERMEDIATE TIPS FOR SUCCESS
(1) Lower the reps from 12-15 to 10-12, but increase the sets (2-3).
(2) Maintain proper form during exercise execution, and move slowly, raising the weight to a count of 2, lowering in 4.
(3) Vary your hand grips on the BodyBar from workout to workout to target slightly different areas of each muscle group.
(4) Occasionally incorporate different exercises into your routine. Most movements executed with a barbell can be done with the BodyBar.
Advanced Workout
FOR ANYONE WITH A MINIMUM OF SIX MONTHS OF CONSISTENT RESISTANCE-TRAINING EXPERIENCE.
Resistance Training: Train three times per week following a split routine with moderate to high (momentary muscle failure) intensity. Do compound sets (two exercises for the same bodypart back-to-back with little or no rest between sets), or supersets (two exercises for different bodyparts done back-to-back with little or no rest between sets). Complete 8-10 reps per set, 2-3 sets per exercise. The weight workout should tale no more than 40 minutes max. Use your bodyweight, a BodyBar, dumbbells, a bench and an exercise ball for your workout. (Note: Since you'll be alternating between upper-body and lower-body workouts over the three workout days each week, one week you'll train upper body twice, while the following week you'll train lower body twice.)
Cardio Training: Do cardio five times per week at 75%-85% of your maximum heart rate (see "Keep it in Your Range" on page 80) for 20-30 minutes using a jump rope.
Warm-Up: Walk in place, up and down your stairs, and/or do jumping jacks for a combined total of five minutes before training. This will warm up your muscles and joints, preparing you for your workout.
RESISTANCE TRAINING
Day 1: Upper-Body Emphasis
Exercises Equipment Used
Compound Set 1
Chest Press dumbbells and exercise ball or
bench
Dumbbell Flye dumbbells and exercise ball or
bench
Compound Set 2
Bent-Over Row BodyBar
Dumbbell Pull-Over dumbbells and exercise ball or
bench
Compound Set 3
Dumbbell Press dumbbells and exercise ball or
bench
Dunbbell Lateral Raise dumbbells
Compound Set 4
Exercise Ball Crunch exercise ball
Reverse Crunch **
Day 2: Lower-Body Emphasis
Exercises Equipment Used
Superset 1
Biceps Curl dumbbells and exercise ball or
bench
Lying Triceps Extension bodys and exercise ball or bench
Compound Set 2
Squat body*
Alternating Lunge dumbbell
Superset 3
Plie Squat bodyball or dumbbell
Romanian Deadlift bodyball or dumbbell
Compound Set 4
Exercise Ball Crunch exercise ball
Reverse Crunch **
*[Unreadable in original source]
ADVANCED
(1) Use the dumbbells to challenge your coordination and involve more muscles during each exercise.
(2) Train every other day (for example, Monday, Wednesday, Friday). Start off with the upper-body routine, do the lower-body routine and then go back to the upper-body routine. Start the next week with the lower-body routine.
(3) Lower the reps from 10-12 to 8-10, but increase the sets (2-3) from the intermediate workout.
(4) Vary your hand grips on the BodyBar from workout to workout to target slightly different areas of each muscle group.
The jump-rope workout
Jumping rope is quite challenging and works the cardiovascular system. Since it's a high-impact activity, it also helps increase bone density. Start by following the appropriate routine for your level of fitness and progress slowly.
* Beginner: If you're new to aerobic exercise, begin by simulating the action of jumping rope. Instead of actually using the rope, just pretend and go through the motions. If you're been keeping up on your cardio but are new to jumping rope, use the rope for your sessions. In either case, jump for 20-30 seconds and rest for the same amount of time. Alternate between jumping and resting for a total of 10-15 minutes. When you feel comfortable with this ratio and length of time, slowly begin to increase the work periods while keeping the rest times the same. When you can jump for 1 minute while resting for only 30 seconds-for a total of 15 minutes-move ahead to the next level.
* Intermediate: Jump for 60 seconds and rest for 30. Do this for a total of 15-20 minutes. When you reach 20 minutes, slowly increase the time you jump while keeping rest periods the same. When you can jump for 4-5 minutes and rest for only 30-60 seconds-for 20 minutes-move on to the advanced routine.
* Advanced: Jump for 3-5 minutes and rest for 30-60 seconds. Do this for a total of 20-30 minutes. Since this is an interval-type program, 30 minutes is probably long enough to get an incredible workout. If you want to make this routine even more challenging, instead of resting, hold your rope in one hand and do small jumps in place for the allotted "rest" time.
COPYRIGHT 2002 Weider Publications in association with The Gale Group and LookSmart.
COPYRIGHT 2003 Gale Group
Source: http://www.findarticles.com/cf_0/m0KGB/2_3/98644291/print.jhtml
Muscle & Fitness/Hers , April-May, 2002
Resistance Training: Train two times per week with mild to moderate (not to failure) intensity. Do 1-2 sets of 12-15 reps for each exercise. Total time to complete this routine is 20 minutes max using resistance bands and bodyweight.
Cardio Training: Do cardio three times per week at 60%-70% of your maximum heart rate (see "Keep it in Your Range" on page 80) for 10-15 minutes using jump rope.
Warm-Up: Walk in place, up and down your stairs, and/or do low-impact jumping jacks for a combined total of five minutes before training. This will warm up your muscle and joints, preparing you for your workout.
RESISTANCE TRAINING EXERCISES
Exercises Equipment Used
Chest Press resistance band
Back Row resistance band
Shoulder Press resistance band
Biceps Curl resistance band
Chair Dip bodyweight
Squat resistance band
Crunch floor mal
BEGINNER TIPS FOR SUCCESS
(1) Focus on proper from, not heavy resistance.
(2) Breathe out on exertion, or anytime you lift the weight. Never hold your breath.
(3) Never train a sore bodypart. If you find that a muscle group is still sore from the previous workout, don't train it.
(4) Stay hydrated by drinking plenty of water. Drink a cup (8 ounces) of water before and after exercise, as well as every 15 minutes during.
Intermediate workout.
Resistance Training: Train three times per week, with moderate (to momentary muscle failure) intensity. Do 10-12 reps of 2-3 sets per exercise, working out for a total of 30 minutes max. Use your bodyweight, a BodyBar and an exercise ball.
Cardio Training: Do cardio four times per week at 70%-80% of your maximum heart rate (see "Keep It in Your Range" on page 80) for 15-20 minutes using a jump rope.
Warm-Up: Walk in place, up and down stairs, and/or do jumping jacks for a combined total of five minutes before training. This will warm up your muscles and joints, preparing you for your workout.
RESISTANCE TRAINING EXERCISES
Exercises Equipment Used
Chest Press Bodybar and exercise **
Bent-Over Row Bodybar
Shoulder Press Bodybar and exercise ball
Biceps Curl Bodybar
Lying Triceps Extension Bodybar and exercise ball
Squat exercise ball
Reverse Crunch floor mat
*[Unreadable in original source]
INTERMEDIATE TIPS FOR SUCCESS
(1) Lower the reps from 12-15 to 10-12, but increase the sets (2-3).
(2) Maintain proper form during exercise execution, and move slowly, raising the weight to a count of 2, lowering in 4.
(3) Vary your hand grips on the BodyBar from workout to workout to target slightly different areas of each muscle group.
(4) Occasionally incorporate different exercises into your routine. Most movements executed with a barbell can be done with the BodyBar.
Advanced Workout
FOR ANYONE WITH A MINIMUM OF SIX MONTHS OF CONSISTENT RESISTANCE-TRAINING EXPERIENCE.
Resistance Training: Train three times per week following a split routine with moderate to high (momentary muscle failure) intensity. Do compound sets (two exercises for the same bodypart back-to-back with little or no rest between sets), or supersets (two exercises for different bodyparts done back-to-back with little or no rest between sets). Complete 8-10 reps per set, 2-3 sets per exercise. The weight workout should tale no more than 40 minutes max. Use your bodyweight, a BodyBar, dumbbells, a bench and an exercise ball for your workout. (Note: Since you'll be alternating between upper-body and lower-body workouts over the three workout days each week, one week you'll train upper body twice, while the following week you'll train lower body twice.)
Cardio Training: Do cardio five times per week at 75%-85% of your maximum heart rate (see "Keep it in Your Range" on page 80) for 20-30 minutes using a jump rope.
Warm-Up: Walk in place, up and down your stairs, and/or do jumping jacks for a combined total of five minutes before training. This will warm up your muscles and joints, preparing you for your workout.
RESISTANCE TRAINING
Day 1: Upper-Body Emphasis
Exercises Equipment Used
Compound Set 1
Chest Press dumbbells and exercise ball or
bench
Dumbbell Flye dumbbells and exercise ball or
bench
Compound Set 2
Bent-Over Row BodyBar
Dumbbell Pull-Over dumbbells and exercise ball or
bench
Compound Set 3
Dumbbell Press dumbbells and exercise ball or
bench
Dunbbell Lateral Raise dumbbells
Compound Set 4
Exercise Ball Crunch exercise ball
Reverse Crunch **
Day 2: Lower-Body Emphasis
Exercises Equipment Used
Superset 1
Biceps Curl dumbbells and exercise ball or
bench
Lying Triceps Extension bodys and exercise ball or bench
Compound Set 2
Squat body*
Alternating Lunge dumbbell
Superset 3
Plie Squat bodyball or dumbbell
Romanian Deadlift bodyball or dumbbell
Compound Set 4
Exercise Ball Crunch exercise ball
Reverse Crunch **
*[Unreadable in original source]
ADVANCED
(1) Use the dumbbells to challenge your coordination and involve more muscles during each exercise.
(2) Train every other day (for example, Monday, Wednesday, Friday). Start off with the upper-body routine, do the lower-body routine and then go back to the upper-body routine. Start the next week with the lower-body routine.
(3) Lower the reps from 10-12 to 8-10, but increase the sets (2-3) from the intermediate workout.
(4) Vary your hand grips on the BodyBar from workout to workout to target slightly different areas of each muscle group.
The jump-rope workout
Jumping rope is quite challenging and works the cardiovascular system. Since it's a high-impact activity, it also helps increase bone density. Start by following the appropriate routine for your level of fitness and progress slowly.
* Beginner: If you're new to aerobic exercise, begin by simulating the action of jumping rope. Instead of actually using the rope, just pretend and go through the motions. If you're been keeping up on your cardio but are new to jumping rope, use the rope for your sessions. In either case, jump for 20-30 seconds and rest for the same amount of time. Alternate between jumping and resting for a total of 10-15 minutes. When you feel comfortable with this ratio and length of time, slowly begin to increase the work periods while keeping the rest times the same. When you can jump for 1 minute while resting for only 30 seconds-for a total of 15 minutes-move ahead to the next level.
* Intermediate: Jump for 60 seconds and rest for 30. Do this for a total of 15-20 minutes. When you reach 20 minutes, slowly increase the time you jump while keeping rest periods the same. When you can jump for 4-5 minutes and rest for only 30-60 seconds-for 20 minutes-move on to the advanced routine.
* Advanced: Jump for 3-5 minutes and rest for 30-60 seconds. Do this for a total of 20-30 minutes. Since this is an interval-type program, 30 minutes is probably long enough to get an incredible workout. If you want to make this routine even more challenging, instead of resting, hold your rope in one hand and do small jumps in place for the allotted "rest" time.
COPYRIGHT 2002 Weider Publications in association with The Gale Group and LookSmart.
COPYRIGHT 2003 Gale Group
Source: http://www.findarticles.com/cf_0/m0KGB/2_3/98644291/print.jhtml