Exercises for strengthening

LucilleLelant

The ultimate goal is I want to be able to run with out my knees, hips and ankles hurting as well as my stomach. At the moment I have no set cardio regime. But I do have strength. I have set out I do 20 sit ups, 20 squats, 10 sit ups, 20 squats. Then I do arm weights which I don't know the name of them but I work the lower arm, then raise the weights above my head and then do like a star jump (not a star jump but like that motion with my arms) I do these reps for 40 each and I do this about 3-4 times a week. I am also doing some cardio, I find it hard to get to the gym as it's far away but I have started walking there which takes 35 mins. I have walked that 35 mins 3 times this week and been to the gym once because it was the only day I could go due to work. In a typical gym session I will spend 40mins-60mins doing cardio as I do my weights at home. This will mainly be 30-40 mins on the cross trainer, 10 mins on the exercise bike, 5-15 mins on the bike depending how well I am feeling in myself. I will generally not go below 40 mins unless I am feeling unwell and then I will stretch. Which will often include stomach crunches and leg extensions. I average getting to the gym around 1 time a week unfortunately.. but I do walk more, and I do run/jog around 15 mins on a saturday. I know I need to up the intensity over the next 2 weeks as my daughter will be off school for summer and then I won't be able to go to the gym for 6 weeks so I'll have to do cardio at home/ the park. I am hoping to drop another dress size and hopefully 20-30lbs by the end of this year. Ideally I'd love to drop 50 but I'm not 100% sure if that is actually an achievable target for me in 7 months.

If anyone can recommend strengthening exercises that will tone stomach/legs and arms at home. Plus I'm also looking for something to improve my knee muscles and ankle muscles as these are particularly weak areas that I want to improve. I love the cross trainer, I wish I could do it outside but because of the pollen and my asthma/hayfever and allergies summer is not a good time for me. My goal for next year is to be able to run 5k, and actually run it with out needing to stop.

rick_po

If you want to get stronger, use a proven beginner strength program. If all you have are dumbbells, then the "all pro beginner" program can be adapted to dumbbells pretty easily. Or, if you don't have a heavy dumbbell set, a bodyweight program like "Body By You" or "You Are Your Own Gym" are good.

It sounds like your goals are more endurance oriented. If that's the case, it's ok to do the strength program to only 2 days a week, instead of the normal 3 days per week.

Starting a strength program is a lot of fun, because you'll make a lot of progress very quickly. Good luck!

dt3312

try doing an internet search on blogilates and standing pilates. These are good strengthening and toning exercises. The standing pilates is especially good for your legs and knees.