I’m always trying to rope people into weight training. I believe that most people, women especially, don’t fully realize the benefits of this activity. So when a friend expresses an interest, I usually need to reign in my enthusiasm so I don’t scare them. A month or so ago (I’m bad with dates), Yoga-girl expressed an interest in strengthening her muscles. I’m really not sure why we’re friends at all because she’s got to be one of the most naturally slender people I know. Not only are we friends, but we tend to do activities together that require low clothing coverage (e.g., hot yoga, swimming). So she’s one of the few people I know who exercises primarily for health rather than aesthetic reasons.
Anyway, to get back to the original story, she expressed an interest in weights. Naturally, I jumped on this and offered to design her a program. Here’s what I came up with (descriptions/pictures/videos of exercises are linked).
**Caveat reader: I don’t do this for a living. My only qualifications for this are having been a weight lifter for four years, having read a few books and having done a few stints with personal trainers. Mind you, those are also my qualifications for writing a running blog…**
Warmup: 5-10 minutes, your choice of cardio
Start with one-two sets of each exercise, work up to two-three sets.
Do 10-12 repetitions within each set.
When you can easily do 12 reps without sacrificing form, boost the weight you’re lifting.
Round 1: Legs and glutes
– weighted squats, starting with10 pounds per hand; targets glutes
– walking lunges, starting with 5 pounds per hand; targets quads
– stability ball hamstring curl, no weight; targets hamstrings
Round 2: Back and chest
– dumbbell shrugs, starting with 15 pounds per hand; targets upper back
– hip lifts, no weight; targets lower back
– push-ups, starting on knees, working up to feet; targets chest
Round 3: Shoulders and arms
– shoulder press, starting with 5 pounds per hand; targest shoulders
– standing overhead triceps extension, starting with 10 pounds; targets triceps
– hammer curls, starting with 5 pounds per hand; targets biceps
Round 4: Abs
– plank, holding 45-60 seconds; targets abs
– medicine ball twist, starting with 5 pounds; targets abs
– reverse crunch; targets abs
Cooldown: 5-10 minutes
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