FREE WEIGHT WORKOUT

BASIC FREE WEIGHTS WORKOUT FOR BEGINNERS

Why shift to free weights? Although weight machines are good for helping novices begin strength training for the first time, after a few weeks on the machines you will need more variety of muscle movement, or risk becoming both sore & bored. Free weights exercises are “functional”, meaning they more accurately mimic the motions that humans engage in real life, allowing proper movement.Do 3 sets of 8-12 reps for each exercise, or modify this number according to your fitness level.

UPPER BODY 

Bench Press (chest & arms): Lay on a flat or incline bench press station. Grip the barbell at shoulder-width, bring it down to your chest, then push back up to full arm extension.

Military Press (shoulders & arms): Done either sitting or standing, hold either a barbell or two dumbbells at shoulder-height. Press the weight up & overhead to full arm extension, then lower the weight back down to your starting position.

Barbell Row (arms & back): Stand with your feet slightly wider than shoulder-width apart and grip the barbell with your arms close to the outside of each leg. Bend your knees slightly, and lean the torso forward from the hips to initiate the starting position. From there, pull the barbell up to your chest, then let it back down to a hang.

CORE

Deadlift (pretty much everything): Begin with your feet hip-width apart, standing in front of a barbell that is resting on the ground. Bend your knees & hinge forward at the hips to grip the barbell, then straighten your knees and stand upright, bringing the barbell off the ground. It is important to keep your back straight, and the barbell close to your legs while deadlifting.

Decline sit up (abs): Lay with your back against a decline bench, holding a small dumbbell in each hand. Place your hands where you feel comfortable for sit ups (across the chest, behind the head), and perform your sit-ups as you normally would.

LOWER BODY

Back Squat (glutes, legs, core): At the squat rack, place the barbell over your shoulders, squeezing your shoulder blades together to make a “shelf” for the weight with your upper back. Holding that in place, bend your knees and squat to parallel or below parallel, then rise back up.

Power Clean (legs, core): Begin the lift with a deadlift movement, bringing the barbell from the ground up to a standing position. Then, with the help of a hip-thrust, bring the weight up to your shoulders, rotating your hands & arms underneath the bar, and catching it with a slight dip in the knees.

Lunges (glutes, hamstrings, quads): Stand and hold a dumbbell in each hand, with your arms at your sides. Step forward with one foot, bending your front leg to a 90 degree angle, lowering yourself down until your back knee lightly brushes the floor before standing up.

NO EQUIPMENT NO PROBLEM!!

EXERCISES USING BODY WEIGHT

No equipment? No time for gym? Well guess what, here are some great exercises which can be done at home and no cost. Remember, breathing and proper form is vital for any exercise. Just follow these 10 simple exercises and you will be on your way to the body you crave. 

*Ensure that you stretch and warm up to prevent risk of injury*

High Knees

Jumping Jacks

Squats

Lunges

Plank Leg Raises

Climbers

Bicycle Crunches

Leg Raises

Knee Pull-Ins

Push Ups

SOLID AS A ROCK!!!

THE SECRET TO SIX-PACK ABS

Looking to get that six-pack you crave? Look no further, follow this abdominal workout plan daily and you are guaranteed to see results in less than 6 weeks in the comfort of your home. *TIP: Check out - Fat Burning Recipes* Please ensure that you warm up and stretch properly before attempting these exercises to reduce risk of injury. I have also attached videos to guide you through each exercise for proper technique. Remember breathing is key, exhale when contracting muscles.

Knee Crunches

Cross Crunches

Leg Raises

Cycling Cross Crunches

Flutter Kicks

Heel Touches

Plank

Superman

ONE SIZE FITS ALL

DIET AND WORKOUT FOR ANY WOMAN

Hi ladies! Are you tired of looking for diet plans and exercise workouts to suit your body type? Not seeing the results you desire? Well LOOK NO FURTHER, because this workout and diet plan is aimed for your desired appearance. Whether it be a Pear Shape, Straight Shape, Curvy Shape or Athletic Shape. If you follow this plan, in just six weeks you can get your CARNIVAL BODY!!!

CLICK ON THE LINK BELOW TO GET STARTED!
http://www.womenshealthmag.com/fitness/best-workout-for-your-body-type

15 MINUTE WARM UP EXERCISE

WARM UP EXERCISES

Warming up is the most essential part of every workout. Warm-up reduces the risk of injuries which makes it significantly less likely to occur, and your performance during your workout will be better. A warm-up should ideally take approximately 15 minutes. Muscles which are warmed up are more efficient, and the major training exercises are easier to perform because the body is prepared for them.

The following warm-up should be made intensively and considered as a workout:

Head Rotation

Starting position:

·         Stand with your legs straight,

·         Place your feet at shoulder-width,

·         Keep your hands loosely at your sides.

Exercise: 20 REPETITIONS

·         Rotate your head clockwise and counter clockwise.

Forearm Rotation

Starting position:

·         Position as above, hands rose to shoulder height.

Exercise (Perform dynamic forearm rotation at the elbow):

·         30 seconds inwards,

·         30 seconds outwards.

Arm Rotation

Starting position:

·         Place your legs at shoulder-width,

·         Keep your arms straight at your sides.

Exercise (Perform both arms rotation simultaneously):

·         20 times clockwise,

·         20 times counter clockwise,

·         20 times in opposite directions.

Shoulder Rotation

Starting position:

·         Place your legs at shoulder-width,

·         Keep your arms straight at your sides.

Exercise: 20 REPETITIONS

·         Perform both shoulders rotation clockwise and counter clockwise.

Wrist Rotation

Starting position:

·         Fingers clasped.

Exercise: 60 SECONDS

·         Perform wrists rotation in both directions.

Torso Swings

Starting position:

·         Stand with your legs straight,

·         Place your feet at shoulder-width,

·         Bend your torso forward 90 degrees,

·         Raise both arms straight to the outside.

Exercise: 15 REPETITIONS TO EACH SIDE

·         Perform the most extensive movements to the left and to the right.

·         Look at the hand you are lifting.

Torso Bends

Starting position:

·         Place your feet at shoulder-width,

·         Keep your knees straight while performing the exercise.

Exercise: 40 REPETITIONS

·         Count the bends made to the left leg 1, the right leg 2 and straightening the body 3.

·         Join your legs and try to touch your forehead to your knees (stay like this for a few seconds).

Hip Rotation

Starting position:

·         Place your hands on your hips and your head straight.

Exercise: 10 REPETITIONS

·         Perform extensive hips rotation.

·         Perform the exercise 10 times clockwise and 10 times counter clockwise.

Knee Rotation

Starting position:

·         Place your feet slightly apart, and hands on hips.

Exercise: 10 REPETITIONS FOR EACH LEG

·         Raise your knee-bent leg.

·         Perform knee rotation to the right and to the left.

·         Change the leg.

Feet Rotation

Starting position: 

·         Place your feet slightly apart, shifting your body weight on one foot, stand on the toes of your other leg.

Exercise: 10 REPETITIONS FOR EACH LEG

·         Perform rotation of the raised foot clockwise and counter clockwise.

·         Change the leg.

Abdominal Muscles

Starting position:

·         Lie down on your back, lift your leg about 15 cm above the ground.

Exercise: 2 TIMES 30 SECONDS EACH TIME

·         Perform horizontal scissors for 30 seconds.

·         5 seconds break.

·         Perform vertical scissors for 30 seconds.

Back Muscles

Starting position:

·         Lie down on your stomach.

Exercise: 20 REPETITIONS

·         Lift your hands and legs simultaneously and keep them in the air for 1 second.

FIRST THINGS FIRST - LET'S GET STARTED

WARM UP AND STRETCHING

It is vital that the warm-up is done, properly intense and concerned all parts of the body. Thus, you can prepare yourself for any type of training - hot muscles are less prone to injuries that may occur during exercising, if you are not prepared for them, or if you use the wrong technique.

Many people do not warm up before or do not stretch after exercising and therefore suffer from injuries. A serious injury can take a long time to heal, which makes it impossible to exercise. Severe pain and a long pause can discourage further training, especially in the case of beginners who are not aware of how important a proper warm-up and preparing the body for the workout is.

Always warm up before a workout!!!!

The warm-ups prepared assure the general development of the body and can be actually performed before each workout. Furthermore, it takes only about 15 minutes, so it does not take so much time and allows for smooth passing into a workout.

Stretch after the workout. Stretching is just as important and integral part of the workout - stretching after the exercises will help you to avoid soreness and relax as well as stretch muscles, so you'll be more relaxed every day. 

INTERESTING EXERCISING FACT

FAT STARTS TO BURN AFTER 30 MINUTES

Hey guys just one hour a day can make a difference... This is only 4% of your day!