Make your own free website on Tripod.com

45-MINUTE MIRACLE - The Strength Training, Circuit Training Routine

Resistance Exercises

Home
Heart Rate Calculation
Warm Up
Resistance Exercises
Stomach Exercises
Butt Toners
Cool Down
Tracking Files

These are basic strength training moves that cover all muscle groups.  Perform each move slowly and keep all muscles tight and controlled.  Never do any exercise that causes pain or is uncomfortable.  Contact me if you have any questions.
 
Use weights heavy enough to fatigue the muscle at 8-10 repetitions but light enough that you can properly control each movement. 
 
Do 1 set of each exercise slow and controlled.  Go from one move to the next with no more than a 10 second rest to keep an aerobic heart rate.  When you need a rest, keep moving between sets by marching in place,  walking up and down stairs, using a treadmill, repeating the warm-up moves, etc.  Anything to keep your heart rate at the 60-70% level.
 
You can easily go back and repeat a 2nd set of any move - just remember to rest the worked muscle for the same amount of time it took to perform the set. 
 
To build large muscle mass, use heavier weights and perform about 6-8 repetitions per set
 
To define muscles, use moderate to heavy weight and do 8-15 repetitions per set.
 
To Tone muscles, use lighter weights and perform 15-25 repetitions per set.
 
If you are 30+ pounds overweight, Use lighter weights and do 20-30 repetitions.  Advance to toning and defining as you become more conditioned.

Directly after the warm up, while your heart rate is still up....
1.  Do 1 set of 10 push ups slowly; 2 counts down, 2 counts up.  Works the entire upper-body. Keep stomach in/back & neck straight.
dscf0158.jpg
dscf0157.jpg
2.  Wide-Leg Squats - Feet wider than shoulder width, Slowly squat down as if sitting, keep back straight to avoid injury.  Press up to starting position using legs and butt muscles.  Go down farther as you get comfortable with the move.
dscf0050.jpg
dscf0053.jpg
3.  One-Arm Row - Using dumbell and weight bench, use back muscles to bring straight arm up to chest.  Keep head down to avoid neck strain.  Repeat other side.
dscf0054.jpg
dscf0055.jpg

4.  Dead Lift - Feet shoulder width apart, bar on floor.  Bend forward, knees bent; use your legs and butt to lift bar/weights to hip heighth.  Concentrate on strengthening lower back muscles (secondary) while straightening completely up all in one smooth move.  Repeat.

dscf0074.jpg
dscf0076.jpg
5. Chest Press - Using bench with bar or dumbells - Press weight toward ceiling and return slowly.  Concentrate on chest muscles and inner elbow as thrust for the press.
dscf0064.jpg
dscf0065.jpg
6. Basic Squat w/calves - Feet shoulder width apart, use same movement as in #1, squatting slowly as far as comfortable and returning up slowly.  This time go all the way up on toes to work calves before doing next squat.
dscf0052.jpg
sqontoes.jpg

7. Shoulder Press - Using bar or dumbells, sit up on bench, keep back straight.  Place weights at shoulders and press up toward ceiling.  Return slowly to starting position and repeat.

shpress-1.jpg
dscf0059.jpg

8. Forward Lunge - Hold heavier weights at hip level, take one step forward and lower knee 1-2" from ground.  Press back up using butt muscles, shift weight to back leg, keeping other leg out front.  Repeat slowly.  Repeat other leg.

dscf0078.jpg
dscf0077.jpg

9. Single Arm Preacher Curl - Angle back of weight bench and use for curl.  Curl arm in concentrating on bicep muscles, pushing up with lower palm to help complete the rep.  Return slowly.

dscf0056.jpg
dscf0057.jpg

10. Triceps - Use bench at slight angle.  Hold bar above head, slightly lower behind, bending elbows and press back up to starting position.
 

dscf0062.jpg
dscf0063.jpg
11. Step Up - With weights at sides (use a fitness step or crate), step up, tightening butt muscles. Return, repeat other side.
r-step-ups.jpg

12. Shoulder Flies - Hold dumbells at sides, palms in; lift slowly up and above head (3 counts up, 3 counts down) and return to starting position slowly.

dscf0079.jpg
dscf0080.jpg

Last:  Do one set of 10-12 push-ups (as shown in Step 1) to complete this muscle-building part of this routine.

Want to "Mix it Up" a bit?  Check out these Alternate Moves