Need help with Free weights

o0JenB0o
o0JenB0o Posts: 39
in Fitness and Exercise
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

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    it would help if we had an idea of what equipment you have access to
  • o0JenB0o
    o0JenB0o Posts: 39
    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
    alpine1994 Posts: 1,915 Member
    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
    o0JenB0o Posts: 39
    Thanks a lot alpine1994 :) I really appreciate it
  • jlapey
    jlapey Posts: 1,850 Member
    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
    Seraphemz Posts: 84 Member


    Weighted superman/banana 10 sets

    OUCH!!! Great workout though.
  • micheleb15
    micheleb15 Posts: 1,418 Member
    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
    DavPul Posts: 61,406 Member
    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
    alpine1994 Posts: 1,915 Member


    Weighted superman/banana 10 sets

    OUCH!!! Great workout though.

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

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