home resistance exercise plan

NOTE: be sure to consult your doctor before starting any exercise program.

You will be surprised how effective a workout you can get at home. These simple exercises will help you tone up and build lean muscle. While these exercises are not specifically designed for fat-burning, if you progress through all of these exercises at a relatively rapid rate, you should be able to keep your heart rate high enough to achieve an effective cardiovascular workout, as well as toning your muscles. Check our heart rate calculator to estimate your ideal training heart rate.

Always warm up for at least 5 minutes before beginning any workout. This ensures proper blood flow to the muscles and helps prepare your joints for the increased stress of exercising. Jogging in place, riding a stationary bicycle, or even simply walking briskly can all be effective warm-up exercises.

NOTE: Beginners and people who haven't exercised for a while can expect to feel some muscle soreness for the first week or two of your exercise program. This is completely normal, and should get better over time if you are consistent with your workout routine. If the soreness doesn't diminish or is so extreme that it prevents you from exercising, consult your doctor.

Remember to breathe correctly throughout your workout: slowly exhale while performing the initial movement, and inhale slowly while returning to the original position. Correct breathing helps ensure proper oxygen saturation of blood and tissue, and keeps your brain functioning properly, as well. Never hold your breath during any exercise.

Be smooth and deliberate in all your movements. Don't force any motion or "bounce" while stretching or performing any exercise. As always, keep yourself hydrated before, during, and after your workout. Drink your water!

Aim for one or two cycles through all of these exercises, at least 2 days a week. After you become accustomed to the workout, you may increase the number of repetitions and/or the amount of weight used in order to challenge yourself.

To perform the exercises in this workout, you will need:
• A sturdy chair that won't roll (make sure it has a back)
• 2 dumbbells (2-3 pounds) soup cans will also work (unopened, of course)
• A wall
• A book at least 2 inches thick

LEGS and BUTTOCKS: Traditional Squat

You will need: a table, desk, or chair

This exercise works the thighs (quadriceps and hamstrings), hip flexors, calf muscles, and gluteals (buns).

Begin by standing arm's-length away from the chair/table/desk (you will use it as a support), with your feet shoulder-width apart, toes pointing forward. While keeping your back straight, your weight on your heels and your feet flat on the floor, slowly squat, keeping your thighs in line with your feet (pointing forward), until your thighs are parallel with the floor (knees at 90-degree angle). Hold for a count of 2, then slowly return to starting position, consciously flexing your leg muscles as you do so. Hold for one count, then repeat. Aim for 8-12 reps.

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CALVES: Standing Calf Raises

You will need: a book (at least 2" thick) and a wall.

This exercise works all of the calf muscles.

Lay the book flat against floor and slide one edge against the wall. Stand (facing the wall) on the edge of the book with your heels touching the floor. Extend your hands in front of you and place your palms on the wall for support... about shoulder-width apart at shoulder level. Slowly raise your heels off the floor, lifting your body up as far as you can. Hold for a count of 2, then slowly return to starting position. Aim for 8-12 reps.

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BACK: One-Arm Dumbbell Rows

You will need: one dumbbell (or soup can) and a sturdy chair (or a table or desk) for support.

This exercise works the upper back muscles, including the latissimus dorsi, as well as the triceps.

Stand beside the chair. Bend forward at the waist slightly and brace yourself on the back or arm of the chair with your left hand (it doesn't matter where you are in relation to the chair; you are simply using it as a support. A table or desk works just as well). Make sure to keep your back arched and your head up (don't slouch). Keeping both knees bent, step back with your right leg (both legs should still be supporting some weight). Grasp the dumbbell in your right hand, and extend it toward the floor (remembering not to slouch), slightly in front of your hip, until your arm is straight. Keeping your torso firm and your head up, bend your elbow and slowly raise the dumbbell toward your hip until your hand is next to your hipbone. Slowly return to starting position. Aim for 10-15 reps, and then switch positions and work the opposite side.

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SHOULDERS: Dumbbell Raises (Alternating)

You will need: 2 Dumbbells, 2 to 3 pounds (or soup cans)

This exercise works the trapezius, medial and anterior deltoids.

This exercise is performed while standing with your feet shoulder-width apart. Remember to bend your knees slightly. Extend your arms down along your sides. Hold one dumbbell in each hand with your palms facing behind you. Slowly lift one arm straight forward until your hand is parallel with your shoulder. Pause, count slowly to 2, then gradually return your arm to the starting position. Wait for one count, then repeat with the other arm. Aim for 8-10 reps, each arm.

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CHEST/ARMS: Push-ups (kneeling or traditional)

You will need: a floor

This exercise works the pectoralis major, latissimus dorsi, triceps, and shoulders.

To perform a kneeling push-up, kneel down on all fours, your arms shoulder-with apart, palms facing forward, keeping your knees and feet relatively close together. Now straighten your back and support more weight on your arms. Keep your upper body in a straight line from your knees to your head. Keep your head up. Now bend your elbows, slowly lowering your upper body to the floor, pausing halfway down for one count. Pause at the bottom for one count, and raise slowly up to the starting position (remember to keep your back straight). Aim for 5-10 reps. If you find the kneeling push-ups easy, try straightening your legs and supporting your weight on your toes (traditional push-up).

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ABDOMEN: Bicycles

You will need: a floor

This exercise works all of the upper and lower abdominal muscles, as well as the obliques.

Lie on your back with your hands behind your head (you don't have to clasp your hands), and with both knees raised to a 90-degree angle (feet off of the ground). While tightening your stomach muscles, slowly move your right elbow and left knee toward each other. Slowly return to starting position, and repeat exercise with the left elbow and right knee. Aim for 10-20 repetitions.

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ARMS (Biceps): Standing Bicep Curl

You will need: 2 dumbbells or soup cans

This exercise works the biceps and triceps.

Standing, with your arms to your sides, hold your dumbbells (or soup cans) in each hand with your palms facing up. Keeping your elbows close to the sides of your body, with your palms in line with your forearms, slowly bend your elbows and "curl" your weights to your chin area. Squeeze your biceps during the motion (these are the muscles that just helped you lift your weights); now slowly lower your weights to the starting position. Do not arch your back or "throw" your weights during this movement. Do 2 sets of 10-12 repetitions, building up to 3 sets. Men can adjust the amount of weight used - 15 lb. dumbbells should do.

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ARMS (Triceps): Seated Arm Dips

You will need: a sturdy chair (it's important to use a chair that won't roll or slide)

This exercise will strengthen and tone the back of the arms (triceps).

Place a chair with its back against a wall. Place your hands on the front edge of the chair (fingers pointing forward). Grip the edge of the chair and support your body in a "sitting position" in the air, in front of the chair (knees bent, feet on the ground). Slowly lower your body 8-12 inches, and slowly return to starting position. If you find this exercise too difficult, don't lower your body quite as much. Aim for 5-10 reps.

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