Did someone say ‘fREE?’. YES, I did. Today I’m going to write a workout that you can implement over a given week.
NOW, THIS IS IMPORTANT. I am not there to see if you’re doing each exercise correctly so I highly recommend you search for proper form videos online. Additionally, everyone will have different goals, will be at different levels and will have varying individual needs and preferences. This might not be as useful to someone who has been training for 5+ years and wants to take it to the next level or for someone who wants to become an elite powerlifter. That is exactly why I’m labelling each plan because I will be making this into a series (Beginner, Intermediate, Elite) (Bodyweight, Dumbbell, Barbell) (Lean Body Mass, Strength, Power)
Who will find this plan useful:
Anyone new to the gym, wants to gain muscle, ‘tone up’, lose a bit of fat, total body workout
What does it involve:
Just a pair of dumbells (make sure the weight is not too heavy or too light, you should be able to 8 proper reps)
How long will it:
35 – 40 minutes of torcher
Mobility/ Warm Up / Stretches
(You can either do your own mobility and stretching exercises or follow mine) (Also, mobility vs stretching: stretching is static, whereas mobility involves movement).
Walking Lunges 1 minute
Leg Swings 1 minute
Big Arm Circles (forward and backward rotation) 2 minutes
Neck Stretch 20 seconds
Standing Pec Stretch 20 seconds
High Knees 30 seconds
Toe touch Stretch 20 seconds
Total: approx 5 minutes
Exercises:
Alternating Dumbbell Front Raises
3 sets of 7-10 reps
Rest 30-45 seconds
Dumbell Squat to Shoulder Press
3 sets of 10-15 reps
Rest 30-45 seconds
Dumbell Romanian Deadlifts
3 sets of 10-15 reps
Rest 30-45 seconds
Dumbell Lateral Raises
3 sets of 7-10 reps
Rest 30-45 seconds
Dumbell Side Lunges
3 sets 10-12 reps each side
Total: approx 25- 30 minutes
Cool Down
Stationary bike or light walking 5 minutes
Across the body arm stretch 10 seconds
Toe touch stretch 10 seconds
Total: approx 5 minutes
Some notes:
If you find that you need more rest, take the extra seconds to recover so you can perform the all the reps correctly instead of jumping right back into it. It’s important that your heart rate is still moderate so your rest period should be less than 2 minutes. Alternatively, if you find that the workout is too easy, increase the reps to 25 or increase the weight by 5 lbs.
Furthermore, you can do the same workout 3-4 times a week, however, it’s important that if you’re doing it longer than a week, ideally, the weight should get heavier or the reps should increase or the sets should increase or all of the above. But this is just for a given week so we’re not going to overthink it. Your workouts should be getting more challenging as time progresses. If they’re not, you’re just getting better at it ( I know that sounds counter-intuitive but it’s true).
That’s all folks! Until next time.
Marie
Marie Writes (A Fitness Blog) 