Before I give you this at-home workout I want to remind you that the amount of weight you lift must be right for YOU and depends on what fitness level you are at now. I am lifting heavier weights in the videos in order to give you an idea of how heavy you can go (or heavier even!). With that said, you do have to first learn how to properly execute the movements and it is equally important that you make sure the right muscle groups are engaging. So if you need to start with slightly lighter weights, that ‘s okay. In fact, I recommend it! I am all for respecting the learning curve. Just make sure that once you get “comfortable” with the how-tos you once again challenge yourself by increasing your workload.
Another thing to keep in mind is that you should be breathing heavy during these workouts. That is part of the beauty of it. Some of my clients think they must be out of shape because they become almost breathless during some of these exercises. You should be experiencing the breathless factor at times and it is a good thing.
So respect the recommended rest durations given and do not increase them. Now, if your form needs correcting, pause, realign, and get right back to it as soon as you can.
Here we go.
To start out, you need to perform a warm up. You can use the warm up I gave you in another Mamatoga blog post, “J-trim’s Quick and Challenging Strength Workout”. Click on this link to watch my warm up exercise, how –to videos.
Now here are the exercises.
Week 1, Workout A
REST 75 seconds between all exercises. I recommend you use a stopwatch.
1a. Weighted Squats – 15 reps
1b. “Cable” Seated Rows – 15 reps
Repeat 1a. and 1b. for a second set for the same number of reps and in the same order.
2a. Romanian Deadlifts – 15 reps
2b. Alternating dumbbell chest press – 15 reps (each arm)
Week 1: Repeat 2a. and 2b. for a second set for the same number of reps and in the same order.
3a. Russian twists – 15 reps (each side)
3b. Dumbbell push press – 15 reps
Repeat 3a. and 3b. for a second set for the same number of reps and in the same order.
That is workout A for week 1. Next week I will be sharing workout B for week 1 and we will talk about how to put it all together.
Now get out there!
For more from Jeannine check out her blog Real [Fit] Life right here!