What's your lifting routine?

Txnurse97

I really, really need to start lifting more. My weight has been at a stand still for months, and I need some major toning. I belong to a gym but can only go at the most 4 days a week, sometimes less.

What do you do? Any easy routines I can do at home? Thanks!

ChrisLindsay9

Here's a list that I came up with awhile back. I think it covers most of the major body parts and can help in burning some bodyfat and building muscle for toning. They are pretty good for beginners and can be done with bodyweight or light dumbbells.

I included links to pictures/videos of the exercises.

Lower Body (bodyweight or holding dumbbells)

Bodyweight squats (aka sit squats) http://www.bodybuilding.com/exercises/detail/view/name/sit-squats
Dumbbell squat http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-squat
Bodyweight walking lunges http://www.youtube.com/watch?v=LPmjFqNlDIw
Walking lunges with dumbbell http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

Upper Body

Decline Push-Ups http://www.bodybuilding.com/exercises/detail/view/name/decline-push-up
One Arm Dumbbell Row http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
Standing Dumbbell Press http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-press-
Front Dumbbell Raise http://www.bodybuilding.com/exercises/detail/view/name/front-dumbbell-raise
Dumbbell Shrug http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug
Hammer Curl http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls
Concentration Curls http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls
Seated Tricep Press http://www.bodybuilding.com/exercises/detail/view/name/seated-triceps-press
Tricep Dumbbell Kickback http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

And here are some ab/stomach workouts that I particularly like:

Hanging Leg Raises
Crunches/Sit-Ups on Decline Bench
Pallof Press
Abwheels
Side and Front Planks

You can probably do two lower (squat and lunge) and three upper exercises; 3 sets each; 3 days a week (with at least a day off of strength training in between).

Unlike other muscle groups, abdomen/stomach exercises can be done practically every day, twice a day. Although, I'm a fan of having at least one complete rest day.

Good luck!