Resistance and Free-Weight Examples

Helpful Examples

I recommend that you choose a weight for each exercise where you can do 12-15 repetition. Work towards being able to do 3 complete circuits. Trust what your body is telling you.  You can get a great set just at you local Wal-Mart or fitness store.

Body Weight Squats

  

1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

(These are a great warm up)

Dumbbell Lunges

  

1) Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
2) Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
3) Push off with front foot to return to starting position.
4) Repeat for the desired number of reps and change legs.

Dumbell Chest Press

  

1) Lying flat on bench, hold the dumbbells directly above your chest, arms extended.
2) Lower dumbbells to chest in a controlled manner.
3) Press dumbbells back to starting position and repeat.
4) Avoid locking elbows.
(You can also do these on an incline bench for an added degree of dificulty)

Dumbell Chest Fly

  

1) Lying flat on bench, hold the dumbbells directly above your chest.
2) Bend elbows slightly to create a diamond shape and maintain this throughout the exercise.
3) Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
4) When upper arms are parallel to floor, return the weights to the starting position and repeat.
(Start off with a lighter weight than the press)

Dumbell Shoulder Press

  

1) Sit upright on bench with dumbbells over head.
2) Make sure your back is flat.
3) Lower the dumbbells slowly to your shoulders.
4) When your arms are at 90 degrees, press the dumbbells back up and repeat.

Lateral Raises

  

1) In a seated position or standing upright with your knees slightly bent, shoulder width apart, and holding the dumbbells at your sides.
2) Bend your elbows slightly and raise the dumbbells out to he sides.
3) Keep your elbows slightly bent throughout.
4) When your arms are parallel to the floor, slowly lower them back and repeat.

Tricep Kickbacks

  

1) Stand upright next to a bench.
2) Place one arm and one leg on the bench.
3) Your upper body should be parallel to the ground.
3) Holding the dumbbell raise your elbow so the upper arm is parallel to the ground.
4) Your elbow should be bent at right angles
5) Extend your elbow so the entire arm is parallel to the ground.
6) Slowly return to the start position and repeat for the desired number of reps before changing arms.

Dumbbell Rows

  

1) Stand upright next to a bench. Place one knee and one hand on the bench.
2) Your Upper body should be parallel to floor.
3) Hold one dumbbell with your arm extended.
4) Raise dumbbell up to your midsection keeping back still throughout movement.
5) Slowly lower dumbbell to start position and repeat. 6) After desired number of reps repeat for other arm.

Reverse Flys

  

1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
3. When arms are parallel to floor, slowly lower dumbbells back.

Dumbbell Curls

  

1) Sit on edge of bench with feet flat on the floor.
2) Holding dumbbell place elbow on inside of thigh, just above knee.
3) Curl dumbbell up towards your face. Do not swing back as you lift the weight.
4) Slowly lower the weight and perform your predetermined reps repeating exercise with other arm.

Hammer Curls

  

As a alternate you can try the Hammer Curl
1) Stand upright, knees shoulder width apart and slightly bent and with dumbells at sides.
2) Turn palms inward so they face body.
3) Curl dumbbells up slowly keeping your elbows close to sides.

Plank

  

1) Hold this position until you can no longer maintain a flat bridge.
2) For beginners, start with 10 seconds and gradually increase your time. Try to work up to 3 minutes.
3) Return to start position.
4) Focus on tightening your stomach muscle and try not to let your hips and back sag. You must work to maintain a flat line from your shoulders to your feet.

Double Crunch

  

1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Side Plank

  

Advanced
1) Lie on your side with your right hand on the ground or use an exercise mat.
2) For beginners, it is recommended to begin this exercise on your elbow.
3. Lift yourself up to form a plank with your right arm straight and your left arm on your side.
4. Focus on keep in a straight line and tightening your stomach muscles.
5. Do 8-12 reps on each side.