On this page I will suggest exercise routines. One routine will not fit everybody. Some of us have disabilities or capabilities limited by injury or age. My first piece of advice for everybody is go get a checkup and tell your doctor you are planning on starting an exercise program. He will insure you are healthy enough for the program and outline any limitations you might face.​ Your routine should include aerobic and anaerobic activity. Aerobic activity could include running, walking, biking or any other activity which gets the body moving. Anaerobic activity will primarily be resistance training. Cross training is also popular right now. It consists of activities which combine aerobic and anaerobic activities. The important thing will be to get started and stay active. Activity will make your body feel more energetic! After you have you Diet and Exercise routine in place challenge yourself to follow through for a set amount of days (at least 90). Send us your before and after pictures!! If you have any questions please post them in the comments section below and we will get the answer. If your girlfriend or wife wants to get involved the Diet and exercise program will be the same but ask for supplementation suggestions in the comments section below!

 

Home Exercise Routine

 

 

It is time to get moving! You do not need a gym or a trainer to start a home exercise routine. A set of adjustable dumbells and a flat bench or chair are all you need. Set a schedule of about 30 minutes each day. Remember consistency is the key to success! 3 days training with the dumbells and three days doing a aerobic activity. This can be as simple as walking for 30 minutes. Try to push yourself a little faster each day. Your goal is to elevate your heart rate. This will become more difficult as your body get used to the exercise and weight loss. These days I have been relegated to the exercise bike or the rowing machine. I have osteo arthritis in my knee so I must keep my exercise low impact. Stay within your limits but get moving!!

After using regular dumbells and adding plates between each exercise, I finally found a dumbell set witch allows you to quickly add or reduce the weight. Bowflex SelectTech 552 Adjustable Dumbbells. This set is adjustable up to 52.5 pounds. Unless you are an advanced weight trainer this should be sufficient for this program.

I would suggest dividing your weightlifting into an upper body and lower body workout. you will not have time to do a full routine in 30 minutes. Alternating also gives your body time to recuperate after each routine.

Lets start with an upper body beginner exercise routine. Start with your chest. We will do two exercises for each muscle group.

Chest

 

1. Dumbell bench press: Start by laying flat on the bench with a dumbell in each hand horizontal to your body. Extend your arms directly above your chest. Slowing bring the weight straight down to your chest. Now extend your arms again. Do not lock your elbows. You have completed one repetition when you reach full extension without locking your elbows. Do 2 sets of 10 repetitions with about 30 seconds rest between sets. Your goal is to keep your heart rate elevated, not to become exhausted. You will know you are lifting the proper amount of weight when you struggle to get your last repetition with proper form. Do not give up form for more weight. Your weights will increase quickly at first. Then gains will come more slowly. Just listen to your body.

2. Dumbell fly: Start again lying flat on your back. Hold the dumbells perpendicular to your body with your arms extended above your chest. Lock your arms with your elbows slightly bent. Slowly lower the dumbells out to each of your sides until they are level with your body with your plams facing up. Then bring the dumbells back together over your body keeping your arms locked. This completes one repetition. Do this set until you cannot complete another repetition with good form. If you have the weight right this should be about 12 reps.

Back

1. Single Arm row: Start with one knee and one hand on the bench with your chest directly over the bench. Hold one dumbell in the other hand perpendicular to your body with your arm fully extended towards the ground. Pull the dumbell up until it is even with your midsection. Then slowly drop it back down until your arm is almost fully extended. This represents one repetition. Do 2 sets with each arm with 10 repetitions.

2. Bent over dumbell rows: Lie down with your chest flat on the bench. Extend your arms towards the floor with one dumbell in each hand perpendicular to your body. Raise your arms simultaneously to your midsection and then slowly extend your arms until you almost reach the floor. This is one repetition. Do 2 sets of 10.

Shoulders

1. Seated dumbell press: Sit on the bench with a dumbell in each hand held horizontal to your body just above your shoulders. Push the dumbells striaght up until just before your elbows lock. Then slowly drop the dumbells until they return to just above your shoulders. This is one repetition. Do 2 sets of 10 repetitions.

2. Lateral raises: Standing with your feet shoulder width apart and a dumbell in each hand at your sides perpendicular to your body. Raise the dumbells out to each side with your arms held stiff with your elbows slightly bent until you they are level with your shoulders. The backs of your hand should be up. Slowly drop the dumbells with your arms still held stiff to the starting point. This is one repetition. Do 1 set until you cannot complete a good repetition. This should be about 12 reps if your weight is right.

Biceps

​Concentration Curls: Sit on the bench and hold one dumbell on the inside of your thigh just above the knee. Slowly raise the dumbell towards your face and then drop it back to the starting position. This represents one repetition. Do 2 sets of 10 reps with each arm.

Hammer curls: Stand with your feet shoulders width apart holding a dumbell in each hand perpendicular to your body. Starting with your right arm slowly raise the dumbell towards your face and then return it to the starting position. Then do the same thing with your left arm. This represents one repetition. Do repetitions until you cannot do another with good form. This should be about 12 repetitions if your weight is right.

Triceps

               Lying Triceps Press

Triceps Kickbacks: Start with one knee and one hand on the bench with your chest directly over the bench. Hold one dumbell in other hand perpendicular to your body with your elbow held close to your side and your arm extended towards the ground. Move the dumbell back towards your legs until your arm is almost fully extended. Slowly return the dumbell to the start position. Do 10 repetitions and then switch arms and repeat. 2 sets of 10 repetitions.

Lying tricep presses: Lying flat on the bench. Hold dumbells in each hand perpendicular to your body with your elbows almost locked. Lower the dumbells back until just below each side of your head. Then slowly return the dumbells to the starting point. Do repetitions until you cannot complete one with good form. If your weight is right this should be about 12 repetitions.

This will probably take all the time you have allotted at first but when you become familiar with your routine and move through it quicker you can add a neck exercise.

1. Shrugs: Start by standing with your feet shoulder width apart holding the dumbells in your hands with your arms hanging next to your side. The dumbells should be horizontal to your body. Now shrug your shoulders up as high as you can. Slowly return to the start position. Do 3 sets of 10 repetitions.

To insure you are using proper form have a friend watch you and film you with his or her phone, or position mirrors in your workout area so you can see your motion.

Lower Body Workout

Our lower body routine has fewer exercises so we will increase our sets to make sure we get the heart pumping!  If you have any knee problems you should consult your doctor before doing these exercises.

Thighs

                         Lunges

​1. Dumbell Squat: Start standing with your feet shoulder width apart. Dumbells in each hand hanging beside the body with the hands perpendicular to the body. Keep your back straight bend at the knees until the dumbells are about a foot from the ground. Then slowly return to the start position. Do 3 sets of ten repetitions.

2. Lunges: Start standing with your feet shoulder width apart. A dumbell in each hand hanging at your side with your hands perpendicular to your body. Starting with your right foot step forward about 2 feet bending at the knee until your left knee almost reaches the floor. Then push off with your front foot and return to the starting position. Repeat with the other foot. Do 3 sets of 10 repetitions on each leg.

Calfs 

                     Calf Raises

1. Seated calf raises:  Sit on the bench with a dumbell in each hand held perpendicular to the body. Put the dumbells on top your knees. Lift your heels as high as you can and then return to the starting position. Do 3 sets of 10.

2. Calf raises: Carefully stand on a door stoop or board, (as depicted above), on your toes with your heels hanging off the edge and your toes pointing in with arms hanging at your side holding dumbells perpendicular to your body. Slowly lower your heals as far as you can without losing your balance. Then push back up to the starting point. Do 2 sets of 10 reps and then point your toes out and repeat 2 sets of 10 reps.

I put my routine on two three by five cards. One for upper and one for lower body. You can record the weight you are using for each exercise here. Make sure you update your card when you increase weight. You will rotate upper and lower body with a day of aerobic exercise in between. On the seventh day I rest. Most of the time this coincides with the “Cheat” day on my diet, (see my diet and nutrition page). When you get into your routine you will find yourself still going out for a walk on your rest day. You will start to enjoy your routine. It is great to put this short period of time a side each day just for you. Clear your mind of work and problems in your life and just concentrate on you!! Good mental focus will ensure you keep good form and get the desired results!

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