There are many barriers that can make starting a weight-training program very challenging.
First of all, there’s the intimidation factor. Weight-training isn’t as simple as it’s cousin Cardio. There are a lot more ways of getting it wrong than right and is literally a hundred different ways of doing a simple bicep curl.
Second of all, there’s the time you need to put in, and if you’re already dedicated to a cardio program, that might be the extra time you think you don’t have to spare.
So, if we could make it simple, and not have you spending hours in the gym, or better yet, even give you the option of doing it from the comfort of your home – then we might have the answer to making weight training a staple in your exercise diet!
I have found that there are a few prerequisites for creating a weight training program that is built for results without requiring a body biology degree or being forced to live the lifestyle of the broke bodybuilder who spends all of their time in the gym…
- Use Dumbells: Dumbells are what we call “free-weight” because they allow you to us them with free range of motion, unlike machines which are designed to move in a fixed range of motion. When you have free-range of motion, you can follow your body’s unique bio-mechanics versus trying to ask your body to work with a machine that was created for a person perhaps double your size. It’s like to trying to fit into the wrong pair of shoes. It can lead to injuries and is never comfortable.
- Train your Total Body: Rather than isolating and working on certain parts of your body on different days (commonly referred to as the “body-split”), a more productive way of working out is training all of your body each training session.
- Use Circuits and Timing to control the Intensity: Another proven way to increase productivity and corresponding results while working out is to combine exercises together into a circuit. The amount of time between exercises will determine the degree of difficulty for the circuit.
I call this routine the Bottom to the Top to Done Workout because we start working out the bottom of your body and gradually move to the upper part until you’re finished. This is an easy way to remember the exercise order and also allows you to train the larger more physically taxing muscle groups first, and the smaller muscle groups second.
Here’s the Seven Minute – Seven Exercise -Total Body Workout with Dumbells.
- Chest Press
- Back Row
- Tricep Kickback
- Bicep Curl
- Shoulder Side-Raise
For beginners, to the intermediate fitness level, I suggest performing the exercise for 30 seconds followed by a 30-second rest. Complete all seven of the exercises to finish one entire circuit.
You’ve got seven minutes from the bottom – to the top – to done. It’s as simple as that.
Until the next workout, Inspire to Aspire!
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