I am not going to tell you what weight to use or how many repetitions. Each individual will vary depending on fitness level. I recommend starting with a light weight on the first round to warm up the muscles. Then each move after that, try to choose a weight that causes enough resistance to allow a maximum of 20 repetitions.
Row and Back Extension: Stand with your feet hip-width apart, holding a pair of dumbbells in front of you. Keeping your knees slightly bent, lean forward at the waist until your torso is parallel to the floor and the weights are mid-shin level. This is the starting position. Pull the weights up toward your rib cage. Stand up, holding the dumbbells at your chest. Reverse the movements by lowering to the bent-over row position and extending your arms back to start.
- Take it slow... concentrate on the muscles between your shoulder blades and your lower back.
- Keep your back straight. Using a mirror can help with form.
Cross Body Chop: Using a dumbbell or medicine ball (any kind of weight), stand with your feet shoulder width apart. Extend the weight over your right shoulder as high as you can, then lower it back across your body to you left foot.
- Don't swing your arms, make it a nice smooth motion.
- Go slow so you feel it all the way up and all the way down.
- Will work your core, shoulders upper back and your glutes.
Ab Leg Lift: While standing, hold a set of dumbbells at your shoulders. Alternate bringing your right knee to your left elbow, then left knee to right elbow.
- Keep your back straight.
- Bring you knee up as high as you can and twist slightly to reach your elbow.
Push Up Row: Get into Push up position with your arms straight and your hands resting on dumbbells, feet slightly wider than hip-width apart. Brace your abs as you pull one dumbbell toward your body until your elbow is above your back. Pause, then slowly return the weight to the floor and repeat with the other arm
Ball Leg Lift: Rest your hips on the ball (can also use a bench, couch, floor). Keep your feet together and legs straight while lifting your legs as high as you can. Return your feet to the floor and repeat.
- Point those toes.
- Hold the lift for a few seconds
- Feel it in your lower back
Core Roll: Lie on your back on the ball. Hold one dumbbell above your head and grab your wrist with the other hand. Rotate your body to the side that is holding the weight. Return your shoulders to the ball. Repeat until it burns, then switch to the other side.
- Concentrate on your abs and sides.
- Keep your hips straight.
- The ball will roll side to side.
- Don't go too fast, or you may roll off your ball.
So do these three moves three times each and you are done! Maybe some cardio now???
If you don't have access to a Cardio Machine here are some ideas. I actually would do most of these before I had a treadmill and while my kids napped. With the blinds closed, I would turn on some music and do a set of moves for each song. About 15 songs later, I was done...
Cardio Ideas:
Jump Rope
Use your stairs or fireplace as a step
Kick Boxing
Dancing
Jumping Jacks
Workout dvd
Just moving your body
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