Old exercises + New Weights

Taking our weight training journey forward, I thought we could start with some hand exercises and then add weights to our existing hip exercises

Equipment required: Dumbbells

You can usually get a set of adjustable weights for dumbbells and barbells. These are useful even after you start weight training at the gym, I usually use mine on days I can’t make it to the gym or when I want to try some new exercise

(As usual all the exercises listed have links for you to get an idea of the form)

Arms

1.       Bicepcurls

2.       Hammercurls

3.       Shoulderpress

4.       Overhead tricep extension

5.       Sidelateral raise

6.       Push-ups  (your body  is  weight)

7.       Bench-dips (your body is the weight)

Lower body

Now that you know all the arm exercise we can combine these with our existing leg exercises

1.       Squats with shoulder press

2.       Sumo squat overhead tricep extension

3.       Split squats with weights

4.       Cross over lunges with bicep curl

5.       Side lunge with raise

6.       Lunge with lateral raise

7.       Alternate change leg dead lifts

(You can make your own combinations, I regularly change mine.)

Form

I think before you start off with adding weights to your exercises you should make sure you know the correct form and you should be used to doing most without weights. Once you know the basic exercises add weights to your routine. It's ok to start slow please don't rush into it and hurt yourself by doing an exercise wrong.

Deciding how much weight to start with?

I always choose a weight that I can do about 12-14 repetitions and not more (usually it’s 12 and not less than 8). If I can do more comfortably that means I can lift more weight

I do sets of 3 and repetitions of 12

Entering the weight section in the gym

Once I was comfortable with these basic exercises at home, I did the same in the gym. Same weight, same sets and same repetitions then slowly I started including other machines  and more exercises (we can talk about that a little later)

Taking it to the next level

Each of these exercises can be made more difficult depending on your fitness level. I will post the next version of hip, core and cardio soon

I would also like to point out I'm no fitness expert these are things I learnt along the way of my weight loss journey by surfing the internet and going for fitness classes.

Let me know how you liked these exercises? Did you find them useful?

Keep Reading I will Keep Writing 

Tanvee