FITNESS ADVICE GUIDE

Fitness Advice Guide - Strength Training Exercise Routine

One GREAT benefit: strength training, also called resistance training, burns fat.

1. ABDOMINAL CRUNCH (abdominals)

Lie on exercise mat,keeping head and neck in line with spine. Put your hands in one of the following three positions:

1. hands reaching towards knees,
2. hands placed across chest, or
3. hands behind and supporting head

Elevate shoulders and upper back toward knees. Keep lower back and middle back on mat. Repeat 8 - 15 times for 1 - 3 sets.

2. OBLIQUE CRUNCH (oblique)

Lie on exercise mat, keeping head and neck in line with spine. Place right hand behind head to support head. Place left arm perpendicular to left side of the body and place left ankle on right knee. Lift right shoulder blade off mat toward ceiling,slightly angling towards left knee. Repeat 8 - 15 times on each side for 1 - 3 sets.

3. HIP EXTENSION ON ALL FOURS (low back, hamstrings, and gluteals)

On exercise mat, start on all fours with hands placed directly under shoulders. (If you have shoulder pain,support yourself with elbows instead of hands.) Your knees should be directly under hips. Extend right leg backward with knee slightly bent and hold for 2-second count. Be careful not to arch neck or back. Repeat 8 - 15 times with each leg for 1 - 3 sets.

NOTE: If you have low back concerns, proceed with caution or avoid this exercise.

4. SQUAT (quadriceps, gluteals, hamstrings)

Choose dumbbells and then place your hands (holding the weights) on your hips. Stand with your feet wider than your shoulders. Slightly bend knees. To begin repetition,slowly lower yourself toward the floor (as if you were squatting) until your thighs are almost parallel to the ground. Return to starting position (keeping a slight bend in your knees). Remember to keep your back straight and your shoulders back at all times. Repeat 8 - 15 times for 1 - 3 sets.

NOTE: If you have knee concerns, proceed with caution or avoid this exercise.

5. CALF RAISE (calves)

Choose dumbbells and then place your hands (holding the weights) on your hips. Next,stand with your feet wider than your shoulders. Straighten your knees and rise onto the balls of your feet, raising your heels off the floor. Return to the starting position by slowly lowering your heels to the floor. Repeat 8 - 15 times for 1 - 3 sets.

6. CHEST PRESS (chest, triceps, shoulders)

Lie on exercise bench with a dumbbell in each hand,elbows bent (in a position that is similar to pushing a grocery cart). Extend your arms up slowly towards ceiling,until they’re straight. Lower slowly to starting position. Repeat 8 - 15 times for 1 - 3 sets.

7. ONE-ARM ROW (upper/middle back, shoulders, biceps)

Place your right hand and right knee on exercise bench and extend your left foot out to the side, standing on it for balance. Next, pick up a dumbbell with your left hand, letting your left arm extend below your left shoulder. To begin repetition, slowly lift the weight up so that in the finished position the dumbbell is at the left side of your torso, just in front of the hip. Lower the weight back down to the starting position. Repeat 8 - 15 times with each arm for 1 - 3 sets.

8. LATERAL RAISE (shoulders)

Start with your arms resting at your sides and holding a dumbbell in each hand. Slowly raise arms up to shoulder height with elbows slightly bent. Make sure palms are facing down. Slowly lower the arms back down to your sides.Repeat 8 - 15 times for 1 - 3 sets.

NOTE: If you have shoulder or neck concerns,proceed with caution or avoid this exercise.

9. BICEP CURL (biceps)

Stand with knees slightly bent, feet shoulder-width apart, and a dumbbell in your right hand. Make sure your arms are resting at your sides and your palms are facing the wall in front of you. Keeping your elbows slightly bent and pressed firmly against your sides, curl your right hand toward your right shoulder. Lower your right hand to the starting position. Repeat 8 - 15 times with each arm for 1 - 3 sets. (If you prefer, work both arms at the same time.)

10. ONE-ARM TRICEP KICKBACK (triceps)

Stand next to exercise bench and place your right knee and right hand on bench for support. Pick up a weight with your left hand and bring your left elbow up so that your upper arm is parallel to the ground and your hand holding the dumbbell is hanging down below your elbow. This is your starting position. Extend your left arm backwards, straightening it. Lower slowly to starting position. Repeat for 8 - 15 times with each arm for 1 - 3 sets.

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