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Workout for Beginners This entire workout should take you from 20 to 30 minutes. Perform it three times a week, resting one day between workouts (for example, work out on Monday, Wednesday and Friday). Start out the first week by just performing one set of each strength exercise with a very light weight. Do each exercise 12 times (these are called reps). So you will do the dumbell bench press 12 times, then move on to the one-arm back row and do that 12 times. When you're finished with all of the lifts, you're done for the day. In your second week, perform two full sets of 12 reps each. So do 12 bench presses, 12 one-arm rows, 12 crunches, etc. When you're finished do it all over again for a second set. In your third and following weeks, perform three to five sets of the entire lifting routine, and you can add more weight if you don't feel challenged. The key to finding a good weight is this: it should be a weight that you can lift at least 12 times, but not more than 14 times. If you can do 14 reps, your weight is too easy. Move up to the next weight (get a dumbell that's 5 or so pounds heavier).
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