Weight Exercise Programs

MY INITIAL EXERCISE PROGRAM

The following program contains the exercises that I will use to start with, over time I am going to put together several different routines so as to keep my muscles and body alert to changes in exercises. I believe if you do the same routine month in month out your muscles and body will get to used to the routine. So I am going to chop it about a bit and constantly surprise my body.

So here we go

Warm up

Stretches to loosen the muscles.

Some slow walking gradually speeding up to a faster pace.

5 minutes will be sufficient to warm the muscles ready for a workout.

Weight Exercises

Lower body:

Lunges 10 reps,  Calf Raises 10 reps,  Squats 10 reps,  Leg extensions 10 reps,  Leg Curls 10 reps.

Upper Body

Bicep Curls 10 reps,  Tricep Extensions 10 reps,  Lateral Raises 10 reps,  Shoulder Press 10 reps,  Bench Press 10  reps, Chest Flyes 10reps,  Bent over Rowing 10 reps.

The above weight exercises will be Monday, Wednesday and friday.

Abs

Crunches 10 reps,  Leg Raises 10 reps.

Mondays, Wednesdays and Fridays.

Cardio Exercises

Cycling

Cycle 1 mile after workout on Mondays and Fridays.

Over Weekend period go for a long walk.

This is  my weekly workouts for the time being, I am in  my second week and so far am enjoying it. I have been working out in the mornings before work as that is my preference and after I have finshed my workout and had a shower I feel totally invigorated and ready for what ever work may throw at me. I do plan to develop this workout over time.

These can all be done without joining a Gym or buying any equipment. I know that some people might not have a cycle and if so they can swap cycling for jogging or dancing. The weights I have used have been two heavy doorstops that I had in my garage and two plastic bottles filled with water, you can have the bottles as empty or as full as you like to change the weight. There are plenty of household items that can be used until you decide you might want to invest in your own weights, equipment or gym membership.

I intend to add a couple of reps to each exercise  every week until I hit 20 reps then I will do 2 sets of ten reps and build them up to twenty then 3 sets of ten and build them up to twenty. This is when I will look at different exercises to hit the muscles from different angles. I will then chop and change each week between different exercises so each week will be a slightly different workout.

When I reach 3 sets of each exercise I might increase the weight slightly, but not by a lot as I don’t intend to build muscle mass only to have toned muscles.