>> |
A decent starting workout
Old Geezer
!YI1jEQivlM
Do something you enjoy, and can stick with. Here's a simple plan to start with. Others may have ideas you find more appealing, but I feel it'll be the easiest to stick with for the most results.
Resistance training twice a week. Monday and Thursday. You are not allowed to skip, or "put it off 'till Friday", since that becomes Saturday, becomes "oops, have to wait 'till Monday". Buy a pair of spinlock dumbbells, and 40 pounds of plates in 5-10 pound increments; they're cheap.
Push-ups. For the first time, find out how many you can do until failure; do them until you can't support your body weight in an up push-up position. This will give you a goal to surpass in three weeks.
Next bent over rows.
"ZOMG DON'T DO THAT YOU'LL RUIN YOUR BACK HARBABBLRLBLRBLRLLLBLBLBL!!!"
STFU. For a concise explanation of how to do it PROPERLY: http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
Simply substitute dumbbells for the barbell in the exercise; unless you have a sturdy bench or table at about knee level, in which case:
http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html Do 3-5 quickly for a warm-up, then at least 8 done very slowly, 4 seconds up and down. Make sure you use enough weight so that the last one or two repetitions are almost impossible to do without cheating.
Next do SQUATZ! This will be difficult to do if you don't have much weight. Try to do them slowly while you learn the form.
http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
For the second workout do everything the same except when you do push-ups, do them very slowly, 4 seconds down, and 4 seconds up.
For Tuesday and Friday, fartlek for 15-20 minutes. http://en.wikipedia.org/wiki/Fartlek
This may seem daunting, but keep in mind each workout is only going to take you 20 minutes or so tops. Try it and see if you like it.
|