benchpress and free weights
Chiquita_Banana
Posts: 500
so i have 3 kids and 3 jobs, no time to go off to a gym, but i do run and have free weights, a benchpress, curl bar, other than my cardio machines in my home gym ... what routines or exercises would you recommend? remember i may have only 15-20 minutes here and there but possibly can do things throughout the day
0
Replies
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Well the fastest that would still be highly effective would be something like stronglifts\starting strength with 3 lifts per workout alternating 2 workouts on 3 non consecutive days per week. You could throw in chinups at the end or later in the day when you have a few minutes.
A
Squat 3x5
Bench 3x5
Deadlift 1x5
B
Squat 3x5
Overhead Press 3x5
Barbell Row 3x50 -
Well the fastest that would still be highly effective would be something like stronglifts\starting strength with 3 lifts per workout alternating 2 workouts on 3 non consecutive days per week. You could throw in chinups at the end or later in the day when you have a few minutes.
A
Squat 3x5
Bench 3x5
Deadlift 1x5
B
Squat 3x5
Overhead Press 3x5
Barbell Row 3x5
Agreed. These routines can easily be done in 30 minutes, and probably more like 20.0 -
thanks guys, i'll get started on that today =D0
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Monday - Push ups 3 sets of 12
Squat 3 sets of 12
Toe raises 2x15
Tuesday - Cardio for 15 minutes
stick to a workout program like that... 8-12 reps, triggers lean muscle, not mass! unless you want to get bulky! hahha
strength train, mon,wend,friday and run tuesday,thursday,sat0 -
no im not into bulk for myself hehe0
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stick to a workout program like that... 8-12 reps, triggers lean muscle, not mass! unless you want to get bulky! hahha
:huh:0 -
Monday - Push ups 3 sets of 12
Squat 3 sets of 12
Toe raises 2x15
Tuesday - Cardio for 15 minutes
stick to a workout program like that... 8-12 reps, triggers lean muscle, not mass! unless you want to get bulky! hahha
strength train, mon,wend,friday and run tuesday,thursday,satno im not into bulk for myself hehe
OY... Just OY... :huh:0 -
You would LOVE the Venus Index. Lots of young moms do it at home. Check it out at Venus Index Blog and under contests and transformations you will see what it did for them. I am the 51 year old in a pink bikini. It literally changed my life. The workout is designed to make a woman's shape the best ever and it did that for me. It is only 3 days a week for an hour and many moms at home break up the routine. You can read my story on bobbies fitness blog and I have links to Venus Index and I am not a seller or marketer, just super passionate because it literally changed my life and gave me the shape I have always wanted finally at age 50. I was obese most of my life but always tried to be athletic. I didn't achieve this until a year ago and I am 51!0
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+1 on the first suggested workout plan0
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You would LOVE the Venus Index. Lots of young moms do it at home. Check it out at Venus Index Blog and under contests and transformations you will see what it did for them. I am the 51 year old in a pink bikini. It literally changed my life. The workout is designed to make a woman's shape the best ever and it did that for me. It is only 3 days a week for an hour and many moms at home break up the routine. You can read my story on bobbies fitness blog and I have links to Venus Index and I am not a seller or marketer, just super passionate because it literally changed my life and gave me the shape I have always wanted finally at age 50. I was obese most of my life but always tried to be athletic. I didn't achieve this until a year ago and I am 51!
thanks i'll take a look and congrats!!0 -
You would LOVE the Venus Index. Lots of young moms do it at home. Check it out at Venus Index Blog and under contests and transformations you will see what it did for them. I am the 51 year old in a pink bikini. It literally changed my life. The workout is designed to make a woman's shape the best ever and it did that for me. It is only 3 days a week for an hour and many moms at home break up the routine. You can read my story on bobbies fitness blog and I have links to Venus Index and I am not a seller or marketer, just super passionate because it literally changed my life and gave me the shape I have always wanted finally at age 50. I was obese most of my life but always tried to be athletic. I didn't achieve this until a year ago and I am 51!
Translation
Hey mother of three working three jobs to support your children, how's about spending money for a magic women only workout when there are so many good routines available for free.0 -
You would LOVE the Venus Index. Lots of young moms do it at home. Check it out at Venus Index Blog and under contests and transformations you will see what it did for them. I am the 51 year old in a pink bikini. It literally changed my life. The workout is designed to make a woman's shape the best ever and it did that for me. It is only 3 days a week for an hour and many moms at home break up the routine. You can read my story on bobbies fitness blog and I have links to Venus Index and I am not a seller or marketer, just super passionate because it literally changed my life and gave me the shape I have always wanted finally at age 50. I was obese most of my life but always tried to be athletic. I didn't achieve this until a year ago and I am 51!
Translation
Hey mother of three working three jobs to support your children, how's about spending money for a magic women only workout when there are so many good routines available for free.
yeah i just saw that... sorry not for me .. free is me0 -
Free was for me until I reached the end of my ropes. I'm glad I learned to invest in myself!0
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Monday - Push ups 3 sets of 12
Squat 3 sets of 12
Toe raises 2x15
Tuesday - Cardio for 15 minutes
stick to a workout program like that... 8-12 reps, triggers lean muscle, not mass! unless you want to get bulky! hahha
strength train, mon,wend,friday and run tuesday,thursday,sat
This is false. Low reps triggers lean muscle in women.0 -
Also, women don't produce enough testosterone in order to get "bulky" so you don't need to worry about attaining that look. Do what you have time for and adjust your workout accordingly.0
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Free was for me until I reached the end of my ropes. I'm glad I learned to invest in myself!
A copy of Starting Strength book and the 5/3/1 ebook is about all most anyone would need.0 -
Free was for me until I reached the end of my ropes. I'm glad I learned to invest in myself!
understand that was good for you, and i do invest in myself. but i just had my 3rd child, my main focus is providing for them, i've lost weight before my 3rd child on my own and it worked for me, now im just looking for pointers on all of the equipment i have at home0 -
No one will get bulky unless you are consuming enough. You can't build a house without bricks!0
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she's a brick...house... lol. i do want some nice cut arms0
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