There are an infinite number of exercises that you can do at home with a few sets of dumbbells and the will to do it!
If you don't have a flat bench, you can use a sturdy chair or stability ball. For a replacement for an incline bench you can lean against a stability ball, wedged into the corner of a room.
- For an effective glutes exercise try Dumbbell Squats. Keep your posture upright, and track your knees over your knees, while holding a set of dumbbells for increased resistance.
- Incline Chest Press. Start with your arms extended. Bring the dumbbells down toward your chest, and return to start. Resist the momentum on the way down, and push slowly to the return position.
- Standing Shoulder Raises. Stand with good posture, knees softened, and raise a lighter weight straight ahead, and return to the weights being by your side, then raise them laterally. This double motion is one rep.
- Seated Alternating Dumbbell Curls. It is more important to use a lighter weight with good form, then a heavier weight utilizing momentum and "body English".
- Walking Lunges. Take a step forward with one foot, bending both legs till the rear knee is a few inches above the floor. Press through your front knee and step out with the opposing foot.
- Stiff-legged Deadlift. Keeping your back flat and gaze forward, lower the weights while bending at the waist till the weights hover above the floor, or where your extended position allows you.
- Bent-Over Single Arm Triceps Row. This can be done standing, slightly bent at the waist, just watch that your elbows remain raised and stable. If you use a bench, put one knee up on the bench and the coordinating hand to rest below the shoulder. Extend the other arm toward the floor, and then move the other arm to the side of your ribcage. Return to the beginning position not allowing the weight to create a swing motion.
- Sumo Squat. Stay upright and hold a weight in both hands. Bend your legs to drop your glutes toward the floor. Squeeze your glutes and return to standing.
- Standing Calf Raises. You don't need to go to a fancy gym to accomplish a well-rounded weight training circuit. It can be done at home with effective results!
Wednesday 01/18/12- Workout Diary:
Pure Barre class- 55 minutes
strength training- shoulders/abs
crunch on stability ball
standing cross toe touch-50 touches
straight arm shoulder raise-8 lb dumbbells
seated shoulder over head extention- 12 lb dumbbells
pilaties bicycle- 25 reps
lying lower hip rises- 25 reps
bent arm shoulder raise- 8 lb
crossover chop- 8 lb kettleball
Wednesday 01/18/12-Food Diary:
Breakfast-
whey protein shake, 1/8 cup pasturized egg whites in the shake (150 cal)
1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (160 cal)
A.M. Snack-
8 oz 0 % Greek yogurt, sprinkle of Kashi Berry Crunch cereal ( 175 cal)
Lunch-
4oz orange roughy (90 cal)
8 oz assorted salad greens- organic spinach, orange sweet pepper, 4 cherry tomatoes, 4 asparagus, no calorie walden farms chipolte ranch dressing (88 cal)
P.M. Snack-
1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 sliced strawberry( 230 cal)
Dinner-
6 oz shrimp, grilled(marinade in lime juice, garlic, spices) (110 cal)
8 asparagus, sauteed in sesame oil ( 1/2 tsp), garlic, sliced almonds (144 cal)
1 cup cous cous, with porchini mushrooms and sliced almonds (194 cal)
1 cup non-fat cottage cheese ( 80 cal)
Dessert-
homemade, air popped, popcorn (90 cal)
1 cup 0 % Greek yogurt, 1/4 cup fresh blueberries (150 cal)
TOTAL CALORIES-1682
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