Ultimate at-home training guide beginner workout: for anyone with a minimum of six months of consistent resistance-training experience

Muscle & Fitness/Hers, April-May, 2002

Resistance Training: Train two times per week with mild to moderate (not to failure) intensity. Do 1-2 sets of 12-15 reps for each exercise. Total time to complete this routine is 20 minutes max using resistance bands and bodyweight.

Cardio Training: Do cardio three times per week at 60%-70% of your maximum heart rate (see "Keep it in Your Range" on page 80) for 10-15 minutes using jump rope.

Warm-Up: Walk in place, up and down your stairs, and/or do low-impact jumping jacks for a combined total of five minutes before training. This will warm up your muscle and joints, preparing you for your workout.

RESISTANCE TRAINING EXERCISES

Exercises       Equipment Used

Chest Press     resistance band
Back Row        resistance band
Shoulder Press  resistance band
Biceps Curl     resistance band
Chair Dip       bodyweight
Squat           resistance band
Crunch          floor mal

BEGINNER TIPS FOR SUCCESS

(1) Focus on proper from, not heavy resistance.

(2) Breathe out on exertion, or anytime you lift the weight. Never hold your breath.

(3) Never train a sore bodypart. If you find that a muscle group is still sore from the previous workout, don't train it.

(4) Stay hydrated by drinking plenty of water. Drink a cup (8 ounces) of water before and after exercise, as well as every 15 minutes during.

Intermediate workout.

Resistance Training: Train three times per week, with moderate (to momentary muscle failure) intensity. Do 10-12 reps of 2-3 sets per exercise, working out for a total of 30 minutes max. Use your bodyweight, a BodyBar and an exercise ball.

Cardio Training: Do cardio four times per week at 70%-80% of your maximum heart rate (see "Keep It in Your Range" on page 80) for 15-20 minutes using a jump rope.

Warm-Up: Walk in place, up and down stairs, and/or do jumping jacks for a combined total of five minutes before training. This will warm up your muscles and joints, preparing you for your workout.

RESISTANCE TRAINING EXERCISES

Exercises                Equipment Used

Chest Press              Bodybar and exercise **
Bent-Over Row            Bodybar
Shoulder Press           Bodybar and exercise ball
Biceps Curl              Bodybar
Lying Triceps Extension  Bodybar and exercise ball
Squat                    exercise ball
Reverse Crunch           floor mat

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INTERMEDIATE TIPS FOR SUCCESS

(1) Lower the reps from 12-15 to 10-12, but increase the sets (2-3).

(2) Maintain proper form during exercise execution, and move slowly, raising the weight to a count of 2, lowering in 4.

(3) Vary your hand grips on the BodyBar from workout to workout to target slightly different areas of each muscle group.

(4) Occasionally incorporate different exercises into your routine. Most movements executed with a barbell can be done with the BodyBar.

Advanced Workout

FOR ANYONE WITH A MINIMUM OF SIX MONTHS OF CONSISTENT RESISTANCE-TRAINING EXPERIENCE.

Resistance Training: Train three times per week following a split routine with moderate to high (momentary muscle failure) intensity. Do compound sets (two exercises for the same bodypart back-to-back with little or no rest between sets), or supersets (two exercises for different bodyparts done back-to-back with little or no rest between sets). Complete 8-10 reps per set, 2-3 sets per exercise. The weight workout should tale no more than 40 minutes max. Use your bodyweight, a BodyBar, dumbbells, a bench and an exercise ball for your workout. (Note: Since you'll be alternating between upper-body and lower-body workouts over the three workout days each week, one week you'll train upper body twice, while the following week you'll train lower body twice.)

Cardio Training: Do cardio five times per week at 75%-85% of your maximum heart rate (see "Keep it in Your Range" on page 80) for 20-30 minutes using a jump rope.

Warm-Up: Walk in place, up and down your stairs, and/or do jumping jacks for a combined total of five minutes before training. This will warm up your muscles and joints, preparing you for your workout.

RESISTANCE TRAINING

Day 1: Upper-Body Emphasis

Exercises                   Equipment Used

Compound Set 1
 Chest Press                dumbbells and exercise ball or
                            bench
 Dumbbell Flye              dumbbells and exercise ball or
                            bench
Compound Set 2
 Bent-Over Row              BodyBar
 Dumbbell Pull-Over         dumbbells and exercise ball or
                            bench
Compound Set 3
 Dumbbell Press             dumbbells and exercise ball or
                            bench
 Dunbbell Lateral Raise     dumbbells
Compound Set 4
 Exercise Ball Crunch       exercise ball
 Reverse Crunch             **

Day 2: Lower-Body Emphasis

Exercises                   Equipment Used

Superset 1
 Biceps Curl                dumbbells and exercise ball or
                            bench
 Lying Triceps Extension    bodys and exercise ball or bench
Compound Set 2
 Squat                      body*
 Alternating Lunge          dumbbell
Superset 3
 Plie Squat                 bodyball or dumbbell
 Romanian Deadlift          bodyball or dumbbell
Compound Set 4
 Exercise Ball Crunch       exercise ball
 Reverse Crunch             **


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