by Liz Neporent, MA
ivillage.com
Who needs machines when dumbells do the trick? You don't -- if you use this step-by-step routine with your favorite free weights!
General Guidelines
Aim for 8 to 15 repetitions per set using a moderately heavy weight; you should feel as if you've pushed yourself hard by the time you complete the last rep of each set. Do 1 to 3 sets of each exercise and rest 30 to 60 seconds between sets to give your muscles plenty of time to recover (unless otherwise noted).
One-arm Dumbbell Row
(Back, shoulders, biceps)
- Stand to the right of your weight bench and hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from your hips so that your back is naturally arched and roughly parallel with the floor and your knees are slightly bent. Place your left hand on top of the bench for support and let your right arm hang down. (You may see this exercise performed with your left knee up on the bench, but that variation can increase pressure on your back and make you tilt your body to one side.) Tilt your chin toward your chest so that your neck is in line with the rest of your spine.
- Pull your right arm up until your elbow is pointing to the ceiling and your hand brushes against your waist. Lower the weight slowly back down.
Dumbbell Chest Press
(Chest, shoulders, triceps)
- Lie on the bench or the floor with a dumbbell in each hand and your feet flat on the floor (or up on the bench if it's more comfortable). Push the dumbbells up so that your arms are directly over your shoulders and your palms face forward. Pull your abdominals in, but don't jam your back into the bench; don't let it arch way up, either. Tilt your chin toward your chest.
- Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the bench.
Dumbbell Shoulder Press
(Shoulders, triceps)
- Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height so that the dumbbells are at ear level. Pull your abdominals in so that there's a slight gap between the small of your back and the bench. Place the back of your head against the pad.
- Push the dumbbells up and in until the ends of the dumbbells are nearly touching directly over your head, and then lower the dumbbells back to ear level.
Dumbbell Biceps Curl
(Biceps)
- Hold a dumbbell in each hand and stand with your feet as wide as your hips. Let your arms hang down at your sides with your palms facing in. Pull your abdominals in, stand tall, and keep your knees relaxed.
- Curl your right arm close to your shoulder, twisting your palm as you go so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, and then repeat with your left arm. Continue alternating until you've completed the set.
Triceps Kickback
(Triceps)
- Hold a dumbbell in your right hand and stand next to the long side of your bench. Lean forward at the hips until your upper body is at a 45-degree angle to the floor, and place your free hand on top of the bench for support. Bend your right elbow so that your upper arm is parallel to the floor, your forearm is perpendicular to it, and your palm faces in. Keep your elbow close to your waist. Pull your abdominals in and relax your knees.
- Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down. Slowly bend your arm to lower the weight. When you've completed the set, repeat with your left arm.
Cardio Recommendations
- Jump rope for an awesome full-body workout that burns 10 or more calories per minute. It's especially effective for toning those shoulders.
- Make your step-training workout more challenging and worthwhile by adding more complex arm choreography. (Skip the hand weights, though; all that swinging can injure delicate shoulder and elbow joints.)
- Consider buying a stationary cycle, elliptical trainer or treadmill with an upper-body attachment.
Stretching Secrets
- Stretch nearly every day and do at least one stretch for every major muscle in your body, including your butt, front and back of thighs, calves, lower back, chest, upper back, shoulders, and front and back of arms.
- Stretch at the end of your workout (or at least after a warm up) when your muscles have more heat and are more "receptive" to being stretched.
- Hold each stretch for 30 to 60 seconds. Breathe deeply and relax as you stretch. You should never push a stretch beyond the point of mild discomfort; if it feels painful, you may be pushing too hard.
