Aim to perform about 10 varieties of exercises per session that train the major muscle groups.
Perform one set of 12 repetitions initially. More sets can be added when you are stronger, but don’t overdo it.
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Adhere closely to the specific exercise techniques.
Perform exercises slowly and in a controlled manner, moving through a full range of motion to obtain maximum benefit.
Maintain a normal breathing pattern, exhaling on exertion.
Do your exercises on a comfortable mat or surface.
Put on some upbeat music to keep you motivated.
Remember to have a friend or partner check your body positions, to ensure you are doing the exercises correctly.
None of the exercises should hurt you; if they do, then discontinue that particular exercise.
1st session of the week: Select 1 exercise from each body area and complete the sets as indicated. (You may select 2 if you have the time or feel the inclination e.g. 2 types of crunches for abdominals).
Shoulders and trapezius
Back
Abdominals
Chest
Arms
Buttocks
Legs
Within each “body area”, there might be subdivisions e.g. arms (biceps and triceps), so just make sure you work all areas within a week.
2nd session of the week: Again select 1 exercise from each area (if possible making it different from the previous session) i.e. biceps in session 1, triceps in session 2.
Additional equipment needed
a light pair of dumbbells (try them out at a sports store and don’t be too ambitious!)
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