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Good workout for beginner women

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easyrider4
Registered:07/04/10
Posts: 4

07/05/10 at 09:25 PM

What would be a good workout for a women just starting out on free weights or machines?

swirlie06
Registered:07/04/10
Posts: 1

07/05/10 at 10:33 PM

Start by seeing your doctor before trying this workout if you have any injuries, illnesses or other conditions Modify the exercises to your needs and take your time with them. You will need light dumbbells, an exercise ball or chair and a mat. Begin with a 5-10 minute warmup of light cardio. Complete 1 set of 12 reps for each exercise. Do this workout 1 to 3 non-consecutive days a week, taking at least one day of rest between workouts. For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures and links for more detailed instructions. Floor Squat-Stand with feet wider than shoulders and place hands on an exercise ball. Roll the ball out as you bend your knees, lowering the hips into a squat. Keep the abs in, the back straight and make sure you keep the knees behind the toes as you squat. Stand back up as you roll the ball in, squeezing the glutes (avoid locking the knees). Assisted Lunge-Stand in split stance, feet about 3 feet apart using a chair or wall for balance. Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe). Push through the heel to come back up without locking the knees. Wall or Rail Pushup One armed Row-lace left foot on a step or raised platform. Hold a medium weight in the right hand and prop the left hand on the left thigh for support as you bend over (back flat and abs in), hanging the weight down towards the floor. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. You should feel your lats (the muscles on either side of your back) contracting. Lateral Raise-Stand with feet hip-width apart holding light dumbbells in front of thighs with the palms facing each other. Keep a slight bend in the elbows to protect the joints and lift the arms out to the sides, just to shoulder level. Hammer Curls- Tricep Extention- Bird Dog Seated Rotation for Abds- Hope this helps

zo2fan
Registered:07/01/10
Posts: 11

07/06/10 at 10:37 PM

That sounds like a great workout and can be done almost anywhere. Easyrider4 post how the results come out from the workout.

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