Tag Archive | Weight training

My Dumbell Workout

2kg-dumbbellI FINALLY created a dumbbell workout and performed it for the first time on Saturday, and I have already determined a schedule for this workout: Saturday, Sunday, Tuesday and Thursday.

These are the moves:

10 Dead lifts (to standing position)

10 Dead lifts to sky (hold above head 2 counts)

10 Bicep curls

10 Tricep kickbacks (bent knee, leaning forward)

10 Overhead presses

10 Curl punches (one arm at a time)

10 Side lifts (straight arms, straight legs)

10 Cross body curl (one arm at a time)

It’s a short workout, only takes about 6.5 minutes to complete, but it isn’t as easy as it may seem. I’m using a 5lb weight (wimpy, I know), which is what I was using when I stopped doing dumbbell workouts after moving to my current home, but I have arthritis and I’m weak as tea from not using free weights for so long.  I was really sore after the first time, but it didn’t last long. I hope to increase reps to 20 by the end of the month, but a problem with my medium tension resistance band may make that harder … or easier. Who knows?

Two days ago, my medium resistance band broke, as a result of a mysterious 1/2-inch cut whose origins I still haven’t determined. I saw the cut before beginning my workout but did it anyway; less than half way through my workout it broke. I immediately switched to the red band – a heavy resistance band, and it has been HARD. Moving that band through 3 sets of each move is so much harder than I ever imagined it would be, but today was slightly easier than Tuesday, which is encouraging.

While shopping, yesterday, I considered purchasing 20-lb tubing. I decided to think about it before making the purchase. I have always been leery of tubing, because of the things I’d heard about them breaking free and hitting the user in the eye, blinding them. I chose bands way back when because I thought they would be safer and I would not have the breaking problem (which happened anyway), but since that was no guarantee, though I was not harmed in any way when it broke, I still think I should give tubes a try. Maybe, next year. I think it’s a little late in the year to change my equipment now. Maybe, I’ll move on to tubes when the red band become easy.

In the meantime, I will continue getting my resistance workout done with the red band and consider adding dumbbell reps at the end of next week, if I don’t believe I will be too sore as a result. I’ll post again when something changes. 🙂

Resistance Band Workout

Stretches / Warm-up (at least 5 minutes)

Side Twists – 50

 

Standing Side Leg Lifts – 2 sets of 30

Squats (band pulled to hip height) – 2 sets of 30

Forward Pulls – 2 sets of 30

Leg Presses – 2 sets of 30

Side Leg Lifts – 2 sets of 30

Single band chest flys – 2 sets of 30

Single bands back flys – 2 sets of 30

 

Side Twists – 50

Stretches / Cool down

 

It feels pretty intense with the new band, and it’s very effective. Enjoy!

 

Bought New Resistance Bands

Today, after my last class, I went directly to Walmart and bought a set of 3 resistance bands. Gold’s Gym, I think. My introduction band, the one Fitness magazine sent me as a free gift, seems to be wearing out. Or, maybe, I’m just becoming too strong for it to do me any good?

The easiest band in my new set is the purple one. The blue is the next difficult and the red is truly hard. I was surprised to discover that the purple band is waaay harder than my freebie band. The freebie band has to be folded in half to be as challenging as the purple band. I guess you get what you pay for.

I am excited to try my ever increasing list of exercises with these new bands. And I intend to post my exercise routine for the resistance bands sometime in the next week or two. I am hoping to have at least enough moves for a 30-minute workout, without having to repeat any of the moves. Also look for my new playlist, which I will post once have nailed down a set resistance routine.

Have a great weekend!