I used to work out, but I took some time off so I consider myself a beginner again. Female, 5'6", 129 lbs., never been overweight or had health issues, looking to shed some fat, lower fat percentage (unsure what it is currently), and tone up. I workout at home: treadmill, exercise ball, jump rope, set of 5 lb dumbbells (which should be good for now on most exercises and later I will buy some more).
After reading up on the type of weight training I should do, I decided to go with the Full Body WO. I was directed to Chad Waterbury's Total Body Training. After studying that, I implemented my exercises into it, keep in mind that I only have dumbbells and no bench nor a barbell.
(Cardio train M, W, F doing Intervals)
(Weight train T, TH, Sat.)
Tues:
Quads - single leg squat = 3 sets x 5 reps x rest 60 sec between for all below
Calves - single leg calf raise
Chest - flat db press (i can do this on the exercise ball)
Shoulders - seated shoulder press
Triceps - overhead triceps extension
Back - deadlifts/or exercise ball
Hams - deadlifts
Traps - upright row
Biceps - seated curls
Abs - ball
Hips - (i have some moves from a DVD I have learned. no weights required)
Thurs:
Same thing, but 3 sets x 8 reps x rest 90 sec between for all above.
Sat:
Same thing, but 2 sets x 15 reps x rest 120 sec between for all above.
Then week 2 would be incorporating antagonist:
Triceps/Biceps (alternating each set for all below as well)
Chest/back
Quads/hams
Abs/Hips
Shoulders/Traps
What the heck is opposite of calves?
Week 3 continue following the Waterbury routine, then change up the types of exercises after approx 6-8 weeks. On days that I do the work outs, I will just walk on the treadmill at a fast pace/no intense interval training.
So, what do ya'll think? Si, Bueno o No Bueno?
Thanks for the help!!
After reading up on the type of weight training I should do, I decided to go with the Full Body WO. I was directed to Chad Waterbury's Total Body Training. After studying that, I implemented my exercises into it, keep in mind that I only have dumbbells and no bench nor a barbell.
(Cardio train M, W, F doing Intervals)
(Weight train T, TH, Sat.)
Tues:
Quads - single leg squat = 3 sets x 5 reps x rest 60 sec between for all below
Calves - single leg calf raise
Chest - flat db press (i can do this on the exercise ball)
Shoulders - seated shoulder press
Triceps - overhead triceps extension
Back - deadlifts/or exercise ball
Hams - deadlifts
Traps - upright row
Biceps - seated curls
Abs - ball
Hips - (i have some moves from a DVD I have learned. no weights required)
Thurs:
Same thing, but 3 sets x 8 reps x rest 90 sec between for all above.
Sat:
Same thing, but 2 sets x 15 reps x rest 120 sec between for all above.
Then week 2 would be incorporating antagonist:
Triceps/Biceps (alternating each set for all below as well)
Chest/back
Quads/hams
Abs/Hips
Shoulders/Traps
What the heck is opposite of calves?
Week 3 continue following the Waterbury routine, then change up the types of exercises after approx 6-8 weeks. On days that I do the work outs, I will just walk on the treadmill at a fast pace/no intense interval training.
So, what do ya'll think? Si, Bueno o No Bueno?
Thanks for the help!!