looking for a dumbell routine I can do at home

El_Rapido
El_Rapido Posts: 97 Member
edited October 2024 in Fitness and Exercise
Help me please, As a keen runner, all I ever really do is running workouts. I've mostly shied away from strength training although its now becoming clear to me that a stronger upper body and core will aid my running, and help me reach my weight loss goals. I have tried to follow Jillian Michaels Ripped in 30 plan, but try as I might, I don't enjoy following DVD workouts that are mainly developed for women.

I own 3 pairs of dumbells. 1.5 kg, 3 kg and 5 kg. I'd like to do a routine based over a week, targeting the different muscle groups on different days to boost my metabolism and give me some upper body definition, like most busy people, I need to fit this routine into my life so the less time it takes, the better.

I might be asking a lot, but can anybody point me in the direction of the information I need, or suggest a plan I can easily follow? Thanks :)

Replies

  • Articeluvsmemphis
    Articeluvsmemphis Posts: 1,987 Member
    Jillian Michael has a variety of exercise dvds. I have most of them. I like the kettlebell. She has an abs dvd as well. (Strong Cores are great for performing your best) or you could do P90X if you feel up to the challenge. Resistance bands are great as well because all your body needs to require as strength training is simply to overcome resistance. So free weights, machine weights, resistance bands, body weight (push ups, etc.) are all ways of strength training.
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    I suggest picking up an Oxygen Magazine. They always have awesome "workout @ home ideas". Great instructions on form and wonderful recipes in there as well. A fit girls complete guide and motivation... <<<< They should pay me for that!
  • flimflamfloz
    flimflamfloz Posts: 1,980 Member
    Apparently, you are looking for a 3-split routine, with dumbells.

    They exist, although for chest exercises and leg exercises you will be limited with the weight you own (by what I mean, chest/legs being stronger, you might not have enough weight for proper exercising).

    Anyway, I am using an app for iPhone called GymGoal, and they have an option for "dumbells" + "3 split routines (push/pull/legs) - 1h-1h30 each" routines.

    Anything goes though, and you can google "routines weight training" and you can create your own 3 split routines.

    A good starting point perhaps is http://scoobysworkshop.com/. The guy is providing great advice, for free (well it was free a few years back, not sure now), and he has tons of exercises and has a no-bull**** attitude.
  • skierxjes
    skierxjes Posts: 926 Member
    Lots of dumbbell exercises!

    http://www.dumbbell-exercises.com/exercises/index.html
  • BerryH
    BerryH Posts: 4,698 Member
    Here's a good freebie from Men's Health to get you started:
    http://www.menshealth.com/fitness/dumbbell-exercises-3

    Buy New Rules Of Lifting - you can get it on import from Amazon or eBay. I've got the women's version, it's awesome.

    Don't neglect your legs just because you run. I've had a lot more endurance and less injury since I started doing squats, deadlifts, weighted step-ups and lunges.

    Also if you have access to a gym with classes, try Body Pump - they're usually 50/50 men and women and you can adjust the weight to exactly what you need.

    If you have access to a gym without classes, grab a trainer and ask for a beginner's routine!
  • Elisirmon
    Elisirmon Posts: 273 Member
    I have Jillian Michaels and P90x. Here is a quick run down to help you get started.
    5lb to 10lb weights
    2 sets of 15 arm curls
    2 sets of 15 shoulder press
    2 sets of 15 dead lifts- squatting lifting the weight from the ground up to the neck
    3 sets of 10 military push ups
    3 sets of 10 wide hand push ups
    3 sets of 10 diamond shaped push ups- hands close together with pointer fingers and thumbs touching to make diamond shape.
    3 sets of 10 tricep ext perferably laying down extending above head
    there is alot more but that will help you get started
    plus you can do 2 sets of 16 lawn mowers-simulating starting a lawn mower with your weight
  • MobileRanger
    MobileRanger Posts: 37
    Sounds like P90X is right up your ally. It's all free weights and will get you in great shape to run your marathons.
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