I need a good at-home weight workout...

karmahunger

I only have three pound weights, but I really want to tone and get some muscle. I have started jogging as well. I know the 30DS is awesome, but I never seem to be able to stick to it for more than a few days.

Any ideas?

Thanks!

astrampe

First - get heavier weights....your purse probably weighs more than three pounds....

Second - make a decision to stick with whatever program you do - otherwise none will work...Chalean Xtreme is a good one to start with - she is really good with teaching the correct form.
P90X is not a pure weight workout, but it has a lot of variety and keeps boredom at bay...You would not need as heavy dumbells as for a pure weight workout - I used up to 2x50lbs in CLX, and only 30lbs max in P90X

StarrTrisha

I see you posting all the time and I've never had a chance to respond! I would HIGHLY recommend the Nike Training App! It has workouts for all different things whether its toning or losing weight.. butt or abs! You choose and it plays music from your playlist and also talks you through it! Super challenging and effective! Best of luck!!

StarrTrisha

Forgot to mention you need some sort of smart phone for it! I'm not too sure if you can find it on a computer!

JoRocka

10 reps each
10 times through (well start with 3 or 4 then maybe work up to 10)

1. squat jumps
2. burpees
3. push ups
4. switch lunges
5. tuck jumps
6. drop legs
7. tricep dips
8. toe touches
9. frog jumps
10. plank jacks

Good workout once a week- if not every other week- it's my favorite though- good gut check.

miqisha

I hate DVD routines, however I have been able to complete only one routine and that is P90X, Tony has a way to keep you interested, I actually could speak the DVD line for line....I am doing cross-fit now, but P90X I would definitely recommend P90X. If you can afford heavier weights then go for it. At least try and get some 8 pounds or 10 pound weights. Weights are expensive, so go with what you can afford....

Goodluck

nauner

HASFIT.com has video workouts, and they are free. It has a whole lot of various videos and plans

KyleB65

Check out the book " You are your own gym".
Lots of great body weight exercises!

http://www.amazon.ca/You-Are-Your-Own-Gym/dp/0971407614

I have mixed in many of the exercises in this book with my weights routine.

Lots of fun!

Beckyloo80

Check out the book " You are your own gym".
Lots of great body weight exercises!

http://www.amazon.ca/You-Are-Your-Own-Gym/dp/0971407614

I have mixed in many of the exercises in this book with my weights routine.

Lots of fun!

Have this book and it's awesome.

Also, I am an at home worker outer and fell in love with the BeachBody workouts. If you want one with weights, check out ChaLean Extreme. It uses weights and/or resistance bands and works! But you need heavier weights. I would suggest investing in some, 7, 10's and 12's to start.

good luck!

redheaddee

Check out the book " You are your own gym".
Lots of great body weight exercises!

http://www.amazon.ca/You-Are-Your-Own-Gym/dp/0971407614

I have mixed in many of the exercises in this book with my weights routine.

Lots of fun!

And if you have a smartphone, there is an app for that. Also for the Spartan 300 workout. Good investment @ $0.99

Commander_Keen

One can also do the Spartan workout.
Do 5x5 or from 16 --> 6

mlnick69

http://www.fitnessblender.com/

Nice workouts you can customize. Can follow on your computer just as one would any workout dvd.

heatherterp

Spend 30-60 minutes today doing strength training exercises for the entire body.
http://exercise.about.com/library/blbasicbeginnerstrength.htm

Do this workout 1 to 3 non-consecutive days a week, taking at least
one day of rest between workouts. For best weight loss results,
combine this workout with regular cardio and a healthy, low-calorie
diet. Click on pictures and links for more detailed instructions.

Ball Squats

Place a ball on the wall behind you and lean against it, keeping feet
about shoulder-width apart. Bend your knees and, keeping weight in the
heels, lower into a squat, keeping the knees behind the toes. Repeat
for 1 set of 12 reps; hold weights for added intensity, if desired.

Assisted Lunges

Using a chair or rail for balance, stand in split stance with feet
about 3 feet apart . Keeping your torso straight, bend your knees and
lower body toward the floor without allowing the front knee to bend
over the toe (you should see the tip of your shoe). Push through the
heel to come back up. Repeat for 12 reps, then switch sides.

Modified Pushups

Get into pushup position with your hands a bit wider than your
shoulders, and your knees on the floor. Keep your back flat. Lower
into a pushup until the elbows are at 90-degree angles. Push back up
and repeat for 1 set of 12 reps.

Dumbbell Rows

For this back exercise, bend at the waist to about 45 degrees, keeping
your back flat and holding medium-heavy weights in each hand. Squeeze
the back as you bend the elbows, pulling them up toward the torso in a
rowing motion. Lower and repeat for 1 set of 12 reps.

Overhead Presses

Sit or stand, abs engaged, and hold weights just over the shoulders,
keeping elbows bent like goal posts. Press the weights overhead,
without arching the back, concentrating on the shoulders. Lower down
until weights are at ear-level, and repeat for 1 set of 12 reps.
Bicep Curls

Stand with your feet hip-width apart, holding medium-light dumbbells
in front of your thighs, palms out. Bend your elbows and curl weights
towards the shoulders. Lower and repeat for 1 set of 12 reps.
Tricep Extensions

Lie on the floor and hold weights straight up overhead, palms facing
in. Bend the elbows and lower the weights down until they're next to
the ears. Straighten the arms, squeezing the triceps and repeat for 1
set of 12 reps.
Crunches on the Ball

Lie down with the ball under the mid-upper back, keeping hands crossed
or behind the head. Contract your abs to lift shoulders off the ball.
Lower and repeat for 1 to 2 sets of 12 to 16 reps.

Back Extensions

Lie on your back and cross your right foot over the left knee. Lift
your shoulder blades off the floor and curl the left shoulder toward
the right knee, contracting the right side of waist. Lower and
repeat on the same side before switching sides.

Stay hydrated!!!

sub10orbust

u dont need weights

http://www.madbarz.com/all-routines heres a bunch of routines for all levels enjoy !

karmahunger

Thanks everyone! I will download some of those apps

Zelinna

I see you posting all the time and I've never had a chance to respond! I would HIGHLY recommend the Nike Training App! It has workouts for all different things whether its toning or losing weight.. butt or abs! You choose and it plays music from your playlist and also talks you through it! Super challenging and effective! Best of luck!!

^ I can't say enough about this app, especially because it is free. There are so many different workouts to choose from that you don't have to constantly do the same workout.

crobl

Try a tabata workout. There are about a zillion different combinations of exercises so boredom really isn't an option! There are also a bunch of different ways to set it up, as it is basically a HIIT type workout. Here is the way I set mine up...fairly traditional as far as tabata goes.

4 exercises.
20 seconds of work:10 seconds of rest * 8 for each exercises with 1 minute rest in between exercises - Here are 2 examples of Tabata's I have done.

Lower Body Tabata
-Tuck Jumps (20 seconds on; 10 seconds rest *8)
-1 minute rest
-Lunges (20 seconds on; 10 seconds rest *8)
-1 minute rest
- Side Shuffles (20 seconds on; 10 seconds rest *8)
-1 minute rest
-Body Squats (20 seconds on; 10 seconds rest *8)
-1 minute rest

Upper Body Tabata
-Burpees (20 seconds on; 10 seconds rest *8)
-1 minute rest
-Push-ups(20 seconds on; 10 seconds rest *8)
-1 minute rest
-Davies Test (20 seconds on; 10 seconds rest *8)
-1 minute rest
-Pillars to planks (20 seconds on; 10 seconds rest *8)
-1 minute rest

Trust me when I say, that you do not necessarily need to do both in one day (I did one once and was WRECKED). Just doing one round is 20 minutes of high intensity. Here are some pieces of advice -

Stretch/warm-up first
Don't think that 20 minutes can't kick your butt
Don't just stop if you get tired - modify the activity. For example, I can't do all 8 rounds of pushups, so, I go from real pushups, to pushups on my knees. If that gets tired, I do wall pushups. Any exercise can be modified within this.

You don't have to have a fancy app for this - just a clock/watch with a second hand will do, but I have a Tabata timer, so I don't have to do the math of counting rounds...

tmr57

bump

PetulantOne

Check out the book " You are your own gym".
Lots of great body weight exercises!

http://www.amazon.ca/You-Are-Your-Own-Gym/dp/0971407614

I have mixed in many of the exercises in this book with my weights routine.

Lots of fun!

And if you have a smartphone, there is an app for that. Also for the Spartan 300 workout. Good investment @ $0.99

QFT