Need help with Free weights

o0JenB0o

OK i am currently doing Insanity { day 38} and would like to include a weight lifting routine 2-3 times a week { at home } i have a hard time finding a good routine online { some that obviously doesn't include machines}
I am a weight newbie so a detailed plan with explanations for each exercise would be REALLY Helpful.

does anyone have a good link or even a Routine he wouldn't mind sharing with me?


TIA
Jen

DavPul

it would help if we had an idea of what equipment you have access to

o0JenB0o

i currently have a set of dumbbells { up to 40 pounds} but thats it { but i am more than happy to invest in more}

alpine1994

I actually just wrote out an at-home dumbbell workout today! I will gladly share. Youtube ones that you're not sure about. The number of sets/reps and poundage you want to use is up to you. I included some cardio at the beginning but you can skip that.

Warm up - Walk outside - 5 min
Cardio - Run outside - 15-30 min

Goblet Squat 3 sets X 15 reps
Chest Press 3X10
Bentover Row 3X12 on each arm
Shoulder Press 3X10
Single-leg Deadlift 3X12 on each leg
Lateral Raise 3X12
Side Plank with knee tuck (no weights) 15 on each side
Corkscrew (lay on your back and with legs together, slowly draw a huge circle..almost touching the floor at the bottom and perpendicular to hips at the top...no weights) 5 circles in each direction
Weighted superman/banana 10 sets

Stretch for 5 minutes

o0JenB0o

Thanks a lot alpine1994 I really appreciate it

jlapey

If you are willing to invest in barbells, a squat rack and a bench OR join a gym, I would recommend Stronglifts 5x5

http://s3.stronglifts.com/stronglifts-5x5-report.pdf

Seraphemz

Weighted superman/banana 10 sets

OUCH!!! Great workout though.

micheleb15

New Rules of Lifting for Women is a great book too. I have the same equipment as you. I have a small apartment in the city with no room for barbells or anything big, so I just alter the routine for dumbbells.

DavPul

without a bench it's difficult to make a full routine. for now I'll recommend these metabolic routines. burns a ton of calories, spares muscles (but doesn't build it) and easier on your joints than Insanity. 3x per week

http://www.menshealth.com/mhlists/high-intensity-circuit-routine/

http://my.menshealth.com/workout/The-Spartacus-Workout-2.0

http://www.menshealth.com/fitness/skinny-spartacus/page/3

I did them and enjoyed them quite a bit, before I starting using my sandbag. Investing in an adjustable bench would be a good idea for you somewhere down the line.

*note: Those links are to men's health, but the routines were created by a woman, Rachel Cosgrove, who trains both female and male clients using similar routines. So don't let the "men's" part throw you off your game.

alpine1994

Weighted superman/banana 10 sets

OUCH!!! Great workout though.

Yeahhhh I use the 3lb barbie weights for these!!