OK, I have a confession to make: I don’t do any weight-training.
Well, let me correct myself. I guess I do some weight training. If I happen to be running in the gym and I need to walk across the room to change the TV, I might do some random reps as I pass through the jungle of equipment. Then I proudly check off weight training. “Check! Good job, Carrie!”
But as I prepare for the half marathon in Tulsa this November, I’ve decided to actually do some lifting on purpuse.
So I turned to my favorite personal trainer, Google, and put together a little list of some basic hand weights moves and a pair of ab exercises, or, as I like to call them, ab things. My husband and I gave it a go last night for the first time, and it was so fun! We did it in our bedroom after our daughter had gone to sleep. And then his dog came and stood right next to him. I couldn’t stop laughing because she was so awkward. I love it.
Anyway, here’s our list:
Do two sets of 15 reps. Use dumbbells: 5 pounds at first, 10 pounds later. Go through the list until you hit 30 minutes.
- Dumbbell chest press (chest) — Lie on a bench, elbows bent 90 degrees out to sides; straighten arms up and return.
- One-arm dumbbell row (upper back) — Stand with legs hip-width apart and place one hand on bench, opposite arm holding weight; draw elbow up toward ribs and lower.
- Biceps curl (biceps) — Stand with arms extended, palms up, and curl weights toward shoulders.
- Triceps extension (triceps) — Stand with legs hip-width apart. Lean forward from waist, elbows bent 90 degrees at your sides; straighten arms behind you.
- Lateral raise (shoulders) — Stand with arms down by your sides, palms in; raise straight arms to shoulder height.
- Basic squat (legs/butt)
- Front lunge (legs/butt)
- Bicycle (abs) — Lie face-up on floor, bend opposite elbow to knee, then switch sides.
- Superman (lower back) — Lie facedown on floor and lift opposite arm/leg; switch sides.