Look good, feel good
Now you know all of the amazing benefi ts to weight lifting here are some tips on how to start.
• If you have any medical conditions, injuries or illnesses, check with your doctor before you start lifting weights.
• Start with a full body workout, such as the one below, 2 to 3 times a week with at least a day’s rest in between workouts.
• Warm up with 5 to 10 minutes light cardio.
• Chose a weight that will allow you to do 12 to 15 repetitions of the exercise. If you can do more than 15 reps then the weight is too light and you will
not reap the rewards of strength training.
• Complete 3 sets of each exercise, with a minute’s rest in between each set.
• At the end of your workout, cool down with a 5 minute walk and a full body stretch.
THE W
ORK
OUT
SQUAT TO SHOULDER PRESS: DUMBBELL CHEST PRESS: (Works your chest and triceps)
(Works your legs, bum, shoulders and triceps)
Lie with your back fl at and dumbbells at the side of your chest. Breathe out
Hold the dumbbells by your shoulders, squat down without pushing your
and push the dumbbells up and together in an arc motion.
knees forward of your toes and keeping your weight in your heels, straighten
your legs and push the dumbbells straight up while breathing out.
ONE ARM ROW: (W(Works your back and biceps)
LUNGE AND CURL: (WLUNGE AND CURL: orks your legs and biceps)
Make sure your back is straight and your stomach pulled in. Lift the weight to
Lunge forward bending both knees to 90 degree angles without pushing
the side of your chest keeping your elbow close to your body and breathe out
your front knee forward over your toes, curl the dumbbells up towards your
as you lift.
shoulders keeping your elbows still and breathe out. Push back to the start
position.
DUMBBELL PULL OVER: (Works your triceps)
ABDOMINAL TWIST:
Straighten your arms above your head then bend your elbows and lower arms
Pull your stomach in, lean back and take your feet off the fl oor. Swing the
to the side of your head. Breathe out as you pull the weight back to the start
dumbbell to your right side, twisting your shoulders and breathing out. Return
position.
to the centre then repeat to the left.
swansealife September 2009 87
EmilyCole_Sep.indd 87 24/08/2009 09:57:41
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