Part of the
You Can Learn Weightlifting series.
By Ken Brown
Updated: June 14, 2008
Tone Up and Lose Weight
If you have committed to toning up and losing weight then this workout is for
you. You are in control of this workout and it doesn't require a full gym. Just
some free weights and you are getting the body in shape for your summer swim
suit, fall basketball or winter sports.
This is circuit training. Start at exercise one and work through all the
exercises then take a 3 minute break. Then start all over again at exercise
number one. It should take you about 15 minutes per circuit so 2 to 4 cycles
will take you 30 minutes to one hour.
Circuit Training Program Works the Entire Body
This program will work the entire body. If you are just looking to tone then do
10 to 15 sets at lower weights. You won't get huge, but your body will look
great. You will lose weight instead of gaining weight. You will readjust your
body from fat to fabulous.
If you are looking to bulk up for football there are other weight programs that
will work better for you. But, if you just want to be competitive for
basketball without losing your shooting touch then this program will work for
you. Go heavy on the weights and shoot for 8 to 12 reps on each exercise.
Benefit on the Negative Lift
Take your time as you do each exercise. You can benefit as much on the negative
lift as you do on the up lift. Do as much weight as you can handle comfortably.
This program is not to make you a bodybuilder or Olympic weight lifter. It is
to tone your body and to make your body look great.
Once a week add 2 to 10 pounds to each exercise and on the other days cut back
to more manageable weights. You have to keep your body on edge a little bit to
keep it growing. You should be able to burn 200 to 500 calories in a 30 minute
to 60 minute workout. It makes a great way to start the day and to feel good
about your body all day long. It will help define your natural curves and make
you feel great.
This exercise routine will work for males and females. Women can cut back on
the amount of weights and get the body that make guys whistle at you. It can
easily become a routine while you listen to the morning news, watch daytime
soap operas, think and plan your day or keep an eye on the little ones.
Circuit Training Works the Entire Body
First the program works the
legs with Squats and leg curls. If you don't have a weight bench
with leg attachments then substitute the leg curls with a set of lunges.
Next on the circuit is to work your
chest muscles. You begin with a set of bench presses and then go
into the dumbbell fly. Don't spend a lot of time between exercies. Finish one
exercise and then transition to the other quickly. If you get bored on any
phase then put your weight bench in an incline or even a decline position. That
will keep the exercise fresh to you and will work other muscles, but the same
After the chest you transition to the
triceps. The chest workouts actually work the triceps, too, but
you want to concentrate a little on the triceps. YOu begin with the French Curl
and then complete the tricep portion with the Dumbbell kick back.
Classic Exercises for the Shoulder Muscles
Next up are the
shoulder exercises. Here we present a couple of classic
exercises for the shoulders. First is the military press with barbell. Feel
free to substitute dumbbells for this exercise. Women especially will want to
use dumbbells instead of the heavier barbell. The second exercise in this set
for the shoulders is the upright row.
A strong back
will go a long way to helping you with everyday tasks like taking out the
garbage and lifting the young children in the house. So, the next set of
exercises works the back and lower back. If you have back problems either use
low weights or skip this exercise. No reason to make your back worse. The lifts
include the wide grip row and the good morning or toe touch. Use really low
weight on the toe touch and come back slowly to standing. Good posture is
important and the stretch is good also.
Finally, it is time
for the biceps. Begin with the Preacher curls using whatever
works best for you, dumbbells or barbells. If you don't have a bench attachment
for preacher curls then do a seated curl with dumbbells. Same exercise which
will work the same set of muscles. You finish the circuit training with cheater
curls. I would encourage you not to cheat. Use weights you can handle. Do the
exercise slowly working just as hard on the downward motion as you do on the
In Two Weeks You Will Feel and Look Great
Try this exercise circuit training for two weeks and tell me you don't feel
better. I like to plop a DVD in the TV and over the course of 1 or 2 weeks I
will end up watching the entire movie. The exercises go fast and you don't feel
like you are totally exhausting your muscle groups. You are still excited to do
another set and you don't cringe about "tomorrow's workout."