Strength training

gvrossum

So I'm looking to add some easy, quick strength training to my weekly routine -- I already do a fair amount of cardio and am losing decent weight but want to retain muscle along the way.

I'm trying to find a routine that:
(1) Is fairly quick -- no more than 10-15 minutes
(2) I can do at home with dumbbells and/or bodyweight
(3) Targets a variety of muscle groups

Someone suggested the following:
Monday and Friday, do "Day A", Wednesday do "Day B". The next week, flip them. Repeat
Day A: bench press, plank, biceps curl, squats
Day B: shoulder press, reverse plank, dumbbell row, back extensions, hip extensions

Thoughts?

aquarabbit

Check out youtube. They'll have a ton of body weight exercises that don't require equipment and aren't very long. Look up a full body, upper body, lower, core, ect and there should be a lot of options.

shmulyeng

Check out this series. Some of the workouts are short (10 min.) and some are longer.

http://goo.gl/E36sYE

chrisdavey

I'm sorry but if you can do 5 exercises in 10mins then you are most likely not going heavy enough and will be working the cardio energy system predominantly.

30mins should do for a beginner though.

Just remember that whatever you do you need to be able to make it harder over time to challenge yourself and force your body to change.

eryquem

Here's my routine. It seems to fit the criteria you're looking for.

For starters, I have two 50lb adjustable dumbbells (stairmaster twistlock). I also have a few small fixed dumbbells (5, 10, and 20) and a pair of 5lb ankle weights that I put to use here and there.

Also, I do dropsets for everything, which is where you do a set to failure, and then immediately drop the weight and keep going. For every lift except one, I do 3 total weight levels. Pushups I do a total of five, with 3 levels of pushups and then two levels of dumbbell press.

Mon:
Weighted pushup - no weight pushup - pushup on knees - dumbbell press
Bicep curl
Dumbbell fly
One arm dumbbell row

Tues:
Overhead press
weighted situp
Dumbbell squat (holding the weights with arms down, so it's kind of a hybrid between a squat and a deadlift)
Lateral raise

Thursday - same as Monday

Friday - same as Tuesday

Each day's workout takes around 16 minutes, and I designed it to be able to go from one lift to the next with little to no rest in between. It's intense, particularly the dropset part, but because it's short, I don't completely destroy myself.

For me, it's a pretty good full-body workout. I don't specifically target triceps, because they get hit with the pushups/dumbbell press. And I think traps get hit some with the overhead press. Probably the only muscle group that is really being neglected is calves, and they get plenty of work from my other cardio workouts.

la_vie_est_belle_

Benderfitness.com has some good really good, challenging short videos.

ochibi91

Try fitnessblender.com. They have plenty of strength training videos of varying intensities and duration and they're awesome!

shaneanigans1

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