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If for some reason you cannot get a gym membership, then you can do the following. All the equipment that you will need is a good pair of adjustable dumbbells that can be purchased anywhere.
Triset A (Chest/Back/Abs):
Push Ups (against the wall if you cannot do them in the floor yet)
3 sets x10-12 reps (no rest)
One Arm Dumbbell Rows
3 sets x10-12 reps (no rest)
Crunches
3 sets x25-40 reps (1 minute rest)
Triset B (Delts/Biceps/Triceps):
Dumbbell Upright Rows
3 sets x10-12 reps(no rest)
Dumbbell Curls
3 sets x10-12 reps (no rest)
Overhead Triceps Extensions
3 sets x10-12 reps (1 min rest)
Triset C (Thighs/Hamstrings/Calves):
Squats
3 sets x10-12 reps (no rest)
Stiff Legged Deadlifts
3 sets x10-12 reps (no rest)
One Leg Calf Raises
3 sets x10-12 reps (1 min rest)
Note: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B.
Here are the exercise descriptions:
Pushups
The first exercise is pushups. Pushups target primarily the chest. It also indirectly involves the shoulders and the triceps. The correct way to perform them is the following:
1. Place your hands about 36 inches apart on either the floor (or the wall).
2. Lower yourself until your chest almost touches the floor (or the wall).
3. Press your upper body back up to the starting position. (Note: If you are performing pushups using the wall, place your feet at a distance greater than your arms length when they are extended).
One Arm Dumbbell Rows
One Arm Dumbbell Rows primarily target the back muscles with a secondary emphasis on the rear deltoids. The correct way to perform them is the following:
1. Pick up the dumbbell, palm in (facing your torso), and hold it about six inches off the floor. Your torso should be bent Parallel to the floor; keep your back straight.
2. Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side.
3. Lower the dumbbell straight down to the starting position.
Crunches
Crunches primarily target the upper abdominal muscles with a secondary emphasis on the lower abdominals. The correct way to perform them is the following:
1. Lie on the floor with the backs of your lower legs resting on top of a chair.
2. Position your body so that your thighs are at 90 degree angles to your torso.
3. With your hands behind your head or crossed at your chest, pull your torso up as far as possible.
4. Return to the starting position.
5. Don't swing your torso up and down using various muscles; instead concentrate solely on using your abdominal muscles.
Dumbbell Upright Rows
Upright Rows primarily target the side and front deltoids with a secondary emphasis on the trapezius muscles and the rear deltoids. The correct way to perform them is the following:
1. Hold a dumbbell in each hand at arm's length and resting against your upper thighs.
2. Keep the dumbbells about 10 inches apart and your thumbs facing each other.
3. Pull the dumbbells straight up until they're nearly even with your chin.
4. Keep your elbows out. (As you pull the dumbbells straight up, concentrate on raising the elbows up).
5. At the top position the dumbbells should be level with your ears. The elbows should be at the highest position.
6. Keep the dumbbells close to your body, and pause at the top for a second.
7. Concentrate on keeping tension on your shoulders as you lower the weights.
Dumbbell Curls
Dumbbell Curls primarily target the biceps with a secondary emphasis on the forearm muscles and the biceps brachialis. The correct way to perform them is the following:
1. Hold a dumbbell on each hand, with your palms up.
2. Stand erect with your back straight.
3. Start the exercise with the dumbbells at arm's length and resting against your upper thighs.
4. Curl the dumbbells in a semicircular motion until your forearms touch your biceps.
5. Keep your upper arms close to your sides.
6. Reverse the motion and lower to the starting position.
7. Don't move your torso back and forth to help lift the weight. This not only takes tension off the biceps, but it can also hurt your lower back.
Overhead Triceps Extensions
Overhead Triceps Extensions primarily target the triceps with a secondary emphasis on the forearm muscles. The correct way to perform them is the following:
1. Grasp a dumbbell with both hand and hold it overhead at arm's length. The dumbbell's top plate should be resting in the palms of your hands with your thumbs around the bar.
2. Stand erect.
3. Keep your upper arms close to your head.
4. Lower the dumbbell in a semicircular motion behind your head until your forearms touch your biceps.
5. Go back to the starting position and repeat.
6. Ensure that the weights in the dumbbell are properly adjusted and secured in order to avoid an accident (plates falling on your head; Ouch!)
Squats
Squats primarily target the quadriceps (thighs) with a secondary emphasis on the hamstring (back of the legs) muscles. The correct way to perform them is the following:
1. Place your heels on a two-by-four inch block (if you have balance problems) with your feet about 16 inches apart.
2. Stand erect while holding the dumbbells at your side.
3. Keep your head up, your back straight and the majority of your weight on your heels.
4. Inhale as you squat until your thighs are parallel to floor or lower. Avoid bringing your torso forward as you come down. Keep your back as straight as possible throughout the movement.
5. Your knees should be directed slightly outward in the low position.
6. Exhale as you return to the starting position.
Stiff Legged Deadlifts
Stiff Legged Deadlifts primarily target the hamstrings (back of the legs) with a secondary emphasis on the lower back muscles. The correct way to perform them is the following:
1. Stand with your feet about 16 inches apart.
2. Stand erect while holding the dumbbells at your side.
3. Keep your head up and your back straight.
4. Slowly lower your torso as if you were to pick something up from the floor in front of you. Lower your torso until you feel a stretch in your hamstrings. No need to go all the way down.
5. Keep your knees locked, your back flat and your head up throughout the movement.
6. Use only your hamstring and back muscles to stand erect.
7. DO NOT PERFORM THIS MOVEMENT ON A JERKY MANNER AS IT CAN CAUSE A LOWER BACK INJURY IF DONE IMPROPERLY!
Dumbbell Calf Raises
Dumbbell Calf Raises primarily target the calf muscles. The correct way to perform them is the following:
1. Stand with your feet about 16 inches apart.
2. Stand erect while holding the dumbbells at your side.
3. Keep your head up and your back straight.
4. Stand on your toes and pause for a second at the top of the movement.
5. Slowly go back down to the starting position.
6. Concentrate on contracting your calf muscles hard. Make them burn!
For cardio, either stationary bike or walking is fine.
Triset A (Chest/Back/Abs):
Push Ups (against the wall if you cannot do them in the floor yet)
3 sets x10-12 reps (no rest)
One Arm Dumbbell Rows
3 sets x10-12 reps (no rest)
Crunches
3 sets x25-40 reps (1 minute rest)
Triset B (Delts/Biceps/Triceps):
Dumbbell Upright Rows
3 sets x10-12 reps(no rest)
Dumbbell Curls
3 sets x10-12 reps (no rest)
Overhead Triceps Extensions
3 sets x10-12 reps (1 min rest)
Triset C (Thighs/Hamstrings/Calves):
Squats
3 sets x10-12 reps (no rest)
Stiff Legged Deadlifts
3 sets x10-12 reps (no rest)
One Leg Calf Raises
3 sets x10-12 reps (1 min rest)
Note: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B.
Here are the exercise descriptions:
Pushups
The first exercise is pushups. Pushups target primarily the chest. It also indirectly involves the shoulders and the triceps. The correct way to perform them is the following:
1. Place your hands about 36 inches apart on either the floor (or the wall).
2. Lower yourself until your chest almost touches the floor (or the wall).
3. Press your upper body back up to the starting position. (Note: If you are performing pushups using the wall, place your feet at a distance greater than your arms length when they are extended).
One Arm Dumbbell Rows
One Arm Dumbbell Rows primarily target the back muscles with a secondary emphasis on the rear deltoids. The correct way to perform them is the following:
1. Pick up the dumbbell, palm in (facing your torso), and hold it about six inches off the floor. Your torso should be bent Parallel to the floor; keep your back straight.
2. Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side.
3. Lower the dumbbell straight down to the starting position.
Crunches
Crunches primarily target the upper abdominal muscles with a secondary emphasis on the lower abdominals. The correct way to perform them is the following:
1. Lie on the floor with the backs of your lower legs resting on top of a chair.
2. Position your body so that your thighs are at 90 degree angles to your torso.
3. With your hands behind your head or crossed at your chest, pull your torso up as far as possible.
4. Return to the starting position.
5. Don't swing your torso up and down using various muscles; instead concentrate solely on using your abdominal muscles.
Dumbbell Upright Rows
Upright Rows primarily target the side and front deltoids with a secondary emphasis on the trapezius muscles and the rear deltoids. The correct way to perform them is the following:
1. Hold a dumbbell in each hand at arm's length and resting against your upper thighs.
2. Keep the dumbbells about 10 inches apart and your thumbs facing each other.
3. Pull the dumbbells straight up until they're nearly even with your chin.
4. Keep your elbows out. (As you pull the dumbbells straight up, concentrate on raising the elbows up).
5. At the top position the dumbbells should be level with your ears. The elbows should be at the highest position.
6. Keep the dumbbells close to your body, and pause at the top for a second.
7. Concentrate on keeping tension on your shoulders as you lower the weights.
Dumbbell Curls
Dumbbell Curls primarily target the biceps with a secondary emphasis on the forearm muscles and the biceps brachialis. The correct way to perform them is the following:
1. Hold a dumbbell on each hand, with your palms up.
2. Stand erect with your back straight.
3. Start the exercise with the dumbbells at arm's length and resting against your upper thighs.
4. Curl the dumbbells in a semicircular motion until your forearms touch your biceps.
5. Keep your upper arms close to your sides.
6. Reverse the motion and lower to the starting position.
7. Don't move your torso back and forth to help lift the weight. This not only takes tension off the biceps, but it can also hurt your lower back.
Overhead Triceps Extensions
Overhead Triceps Extensions primarily target the triceps with a secondary emphasis on the forearm muscles. The correct way to perform them is the following:
1. Grasp a dumbbell with both hand and hold it overhead at arm's length. The dumbbell's top plate should be resting in the palms of your hands with your thumbs around the bar.
2. Stand erect.
3. Keep your upper arms close to your head.
4. Lower the dumbbell in a semicircular motion behind your head until your forearms touch your biceps.
5. Go back to the starting position and repeat.
6. Ensure that the weights in the dumbbell are properly adjusted and secured in order to avoid an accident (plates falling on your head; Ouch!)
Squats
Squats primarily target the quadriceps (thighs) with a secondary emphasis on the hamstring (back of the legs) muscles. The correct way to perform them is the following:
1. Place your heels on a two-by-four inch block (if you have balance problems) with your feet about 16 inches apart.
2. Stand erect while holding the dumbbells at your side.
3. Keep your head up, your back straight and the majority of your weight on your heels.
4. Inhale as you squat until your thighs are parallel to floor or lower. Avoid bringing your torso forward as you come down. Keep your back as straight as possible throughout the movement.
5. Your knees should be directed slightly outward in the low position.
6. Exhale as you return to the starting position.
Stiff Legged Deadlifts
Stiff Legged Deadlifts primarily target the hamstrings (back of the legs) with a secondary emphasis on the lower back muscles. The correct way to perform them is the following:
1. Stand with your feet about 16 inches apart.
2. Stand erect while holding the dumbbells at your side.
3. Keep your head up and your back straight.
4. Slowly lower your torso as if you were to pick something up from the floor in front of you. Lower your torso until you feel a stretch in your hamstrings. No need to go all the way down.
5. Keep your knees locked, your back flat and your head up throughout the movement.
6. Use only your hamstring and back muscles to stand erect.
7. DO NOT PERFORM THIS MOVEMENT ON A JERKY MANNER AS IT CAN CAUSE A LOWER BACK INJURY IF DONE IMPROPERLY!
Dumbbell Calf Raises
Dumbbell Calf Raises primarily target the calf muscles. The correct way to perform them is the following:
1. Stand with your feet about 16 inches apart.
2. Stand erect while holding the dumbbells at your side.
3. Keep your head up and your back straight.
4. Stand on your toes and pause for a second at the top of the movement.
5. Slowly go back down to the starting position.
6. Concentrate on contracting your calf muscles hard. Make them burn!
For cardio, either stationary bike or walking is fine.