9 Exercise Full Body Weight Training Routine
The best way to strengthen your heart is to stay physically active. The more muscles involved in an activity the harder your heart has to work to fuel those muscles. Use this 9 exercise weigh training routine to improve your cardiovascular function, burn more calories and make your body more efficient.
You Choose either Circuit Training or Strength Training:
Circuit Training
Perform 12 to 15 of each exercise back to back with little or no rest in between exercises. After you have completed all the exercises rest for 1 to 2 minutes and repeat the circuit 1 or 2 more times.
Strength Training
Perform 8 to 10 reps and 2 or 3 sets of each exercise before moving on to the next exercise. Be sure to rest for :30 to :45 seconds between sets.
Exercises
Chest Press
- Lie on your back, knees bent, feet on floor, lower back, shoulders & head on floor
- Hold dumbbells with an overhand grip & palms facing away from you, arms extended toward the ceiling with elbows soft, dumbbells are close but not touching over mid chest
- Contract abdominals & lower dumbbells until upper arms are parallel to floor keeping elbows out & bent to a 90 degree angle or less
- Exhale & press dumbbells toward the ceiling keeping elbows soft but fully extended
- Continue lowering and raising the dumbbells until all reps are performed
Standing Row
- Stand facing the incline part of bench (or any stable surface) w/ feet hips distance apart, knees slightly bent, back straight, abdominals tight, upper body bent to 45 – 90 degrees & stationary hand on bench (or stable surface)
- Hold dumbbell w/ arm extended toward floor, palm facing the body
- Exhale & pull dumbbell up using back muscles keeping elbow close to the body & pointing toward the ceiling, pinch shoulder blade at end of move
- Extend arm down toward the floor to return to starting position
- Continue until all reps are complete, switch hands & complete same number of reps
Seated Shoulder Press
- Sit w/ feet hips distance apart on bench, chair, or stable surface, chest lifted, back flat & abdominals tight
- Hold dumbbells w/ overhand grip, palms facing forward, raise them so upper arms are parallel to floor & dumbbells are even w/ ears
- Exhale & push dumbbells up toward ceiling, keeping elbows extended but soft & dumbbells close but not touching
- Reverse direction to return to starting position
- Continue until all reps are complete
Sumo Squats
- Stand w/ feet wider than shoulder distance apart, knees soft, toes pointed slightly outward & abdominals tight
- Hold 1 dumbbell w/ both hands, arms extended toward the floor, look straight ahead & squat down as far as possible keeping knees over ankles & in line w/ toes
- Exhale & straighten legs to return to starting position
- Continue until all reps are complete
Lunges
- Hold dumbbell in each hand w/ arms extended down by your side
- Step your left foot forward keeping both feet hips distance apart, raise right heel so you are balanced on the ball of your right foot
- Bend both knees to lower body down as far as possible or until right knee is close to but not touching the floor
- Keep left knee directly over left ankle, back straight, chin up & abdominals tight – your right knee, hip & shoulder should be in a straight line
- Exhale & extend both knees up to return to starting position
- Continue until all reps are complete
- Switch & step forward w/ right foot, complete same number of reps
Biceps Curls
- Stand w/ feet hips distance apart, soft knees, back straight, abdominals tight, chest lifted
- Hold a dumbbell in each hand w/extended arms down, soft elbows & palms facing body
- Exhale & flex elbows to raise dumbbells to shoulder height while turning palms in to face the shoulders
- Reverse direction & return to starting position
- Continue lowering & raising the dumbbells until all reps are performed
Triceps Kickbacks
- Kneel on floor w/ shoulders over wrists & hips over knees
- Hold dumbbell in left hand keeping elbow bent & weight close to shoulder, upper arm stays next to body
- Exhale and extend elbow until arm is extended but still next to body
- Flex elbow to return weight to starting position
- Continue flexing & extending elbow until all reps are performed
- Switch arms and repeat the same number of reps
Plank
- Position body in plank position w/elbows on the floor directly under shoulders, arms straight & shoulder distance apart, palms flat on the floor w/ fingers spread, body in a straight line & balanced on the balls of your feet
- Hold position for as long as you can working up to 1:00, making sure body is in a straight line and neck & head are neutral
Crunches
- Lie face up on mat w/ knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling & fingertips on back of head w/ elbows back and pointed to the side
- Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
- Exhale & slowly lift shoulders up as high as you can shortening the torso then slowly lower back down keeping shoulders off the mat
- Continue until all reps are complete