Home work out routine.?!
Question: Home work out routine!.!?
I am 19 years old and weigh 128 pounds!. I have worked out before!. But now that I'm out of high school I don't have access to a gym!. All I have are 10lb dumbbells!. Can anyone make me a good 4 day full body work out work out routine!?
Thanks!Www@Answer-Health@Com
Thanks!Www@Answer-Health@Com
Answers:
well given your lack of equipment, I'll do my best:
Pushups 5 sets X 20 reps
Squat Thrusts 5 sets X 6 reps
*777's - up to 7 sets
curls - 5 sets X 10 reps
crunches - 5 sets X 100 reps
Lunges w/ dumbells - 5 sets X 20 yards
Thats the best I can come up with!.!.!.!.
*777's are 3 exercises
take your 10 pound dumbels in your hands and first do 7 reps bringing them up from your sides until your arms are pointing straight out away from eachother, then do 7 reps where you poing them straight out in front of you, then do 7 reps where you bend your knees and lean forward a little and then flap like a chicken keeping your arms at 90 degrees
All of them are shoulder workouts, do them all together, then rest then do another set!. Try and get 7 sets but if you can't finish, thats FINE, just stop, they're very hard to finishWww@Answer-Health@Com
Pushups 5 sets X 20 reps
Squat Thrusts 5 sets X 6 reps
*777's - up to 7 sets
curls - 5 sets X 10 reps
crunches - 5 sets X 100 reps
Lunges w/ dumbells - 5 sets X 20 yards
Thats the best I can come up with!.!.!.!.
*777's are 3 exercises
take your 10 pound dumbels in your hands and first do 7 reps bringing them up from your sides until your arms are pointing straight out away from eachother, then do 7 reps where you poing them straight out in front of you, then do 7 reps where you bend your knees and lean forward a little and then flap like a chicken keeping your arms at 90 degrees
All of them are shoulder workouts, do them all together, then rest then do another set!. Try and get 7 sets but if you can't finish, thats FINE, just stop, they're very hard to finishWww@Answer-Health@Com
do all exercises in reverse pyramids-do 1 curl with the weights, do 1 curl with just your hands no weights (your rest period) go up from 1 to 10 and back down to 1!. you can do this with any exercise perfect with those weightsWww@Answer-Health@Com
For tips on how to lose weight at home without exercising u can refer to dis website
http://www!.detoxmedifast!.blogspot!.com
and u ll find so many tips for weight lose n detox diets!.!.!.try them n lose weight easilyWww@Answer-Health@Com
http://www!.detoxmedifast!.blogspot!.com
and u ll find so many tips for weight lose n detox diets!.!.!.try them n lose weight easilyWww@Answer-Health@Com
If you have a Wii!. Buy Wii FitWww@Answer-Health@Com
crunches
squats
run
push ups
calf raises
bike riding
roller blading
more crunchesWww@Answer-Health@Com
squats
run
push ups
calf raises
bike riding
roller blading
more crunchesWww@Answer-Health@Com
if u have cable try fit tvWww@Answer-Health@Com
By asking for a four day a week, full body routine, I will assume that you wuold like a program that works your entire body in that time frame and not one that works the whoel body each workout day!. This means you are asking for a split routine ( not a whole body routine)!.
First, if you only have two ten pound dumbbells, you will be doing "super slow" movements with each rep taking about one minute to complete and each set taken to the point of momentary, postive muscle failure (where you can't do another rep in good form with the weight you are using)!.
You will also only be doing one set per exercise and only two exercises for each body part!.
Day one will consist of legs and back!.
Sissy squats (holding one or both dumbbells on your chest)!.
Hamstring curls hodling one dumbbell between your feet!.
One legged calf raises!.
Cross bench dumbell pullovers,
Bent over, close grip rows!.
Dumbbell dead lifts!.
Day two will be for chest and biceps!.
Modified flat flyes!.
Feet elevated push ups!.
Alternating dumbbell curls
Wrist curls!.
Rest on day three!.
Day four will reapaet you leg routine with a variation!.
Squats hoding the dumbbells on your shoulders!.
hamstring curls!.
Dumbbell calf raises!.
Day five is for shoulders and triceps!.
Side latreral raises!.
Seated dumbbell press
Dumbbell shrugs!.
Dumbbell tricep extensions!.
Do you abs each workout day!.
Leg raises
Trunk curls
Dumbbell side bends!.
Rest two days and repeat the cycle!.
When and if you can afford the same, buying a bench with supports and a barbell set will greatly increase the exercises available to you!.
Eat properly (65% complex carbs, 20% protien, the rest good fats!. Don't consume more than 0!.5 grams of protien per pound of body weight!. Stay well hydrated!.)
Don't waste your money on useless suppliments advertised in all of the bodybuilding mags as they don't work!.
Rest adequately and don't over train!.
Do some aerobic exercise (walking, biking, swimming, jumping rope) daily!.
Stretch after each work out!.
Good luck!.Www@Answer-Health@Com
First, if you only have two ten pound dumbbells, you will be doing "super slow" movements with each rep taking about one minute to complete and each set taken to the point of momentary, postive muscle failure (where you can't do another rep in good form with the weight you are using)!.
You will also only be doing one set per exercise and only two exercises for each body part!.
Day one will consist of legs and back!.
Sissy squats (holding one or both dumbbells on your chest)!.
Hamstring curls hodling one dumbbell between your feet!.
One legged calf raises!.
Cross bench dumbell pullovers,
Bent over, close grip rows!.
Dumbbell dead lifts!.
Day two will be for chest and biceps!.
Modified flat flyes!.
Feet elevated push ups!.
Alternating dumbbell curls
Wrist curls!.
Rest on day three!.
Day four will reapaet you leg routine with a variation!.
Squats hoding the dumbbells on your shoulders!.
hamstring curls!.
Dumbbell calf raises!.
Day five is for shoulders and triceps!.
Side latreral raises!.
Seated dumbbell press
Dumbbell shrugs!.
Dumbbell tricep extensions!.
Do you abs each workout day!.
Leg raises
Trunk curls
Dumbbell side bends!.
Rest two days and repeat the cycle!.
When and if you can afford the same, buying a bench with supports and a barbell set will greatly increase the exercises available to you!.
Eat properly (65% complex carbs, 20% protien, the rest good fats!. Don't consume more than 0!.5 grams of protien per pound of body weight!. Stay well hydrated!.)
Don't waste your money on useless suppliments advertised in all of the bodybuilding mags as they don't work!.
Rest adequately and don't over train!.
Do some aerobic exercise (walking, biking, swimming, jumping rope) daily!.
Stretch after each work out!.
Good luck!.Www@Answer-Health@Com