Bicep Curls
If you have never lifted a dumbbell before, you can start with 5 lbs, but you can probably handle more. Slowly lift your arms (or alternate between arms) into a curl position, and then lower back down, with control. Form is important with this exercise, and Bohn and Cotta mention, “women who have had multiple births have a change in their spine, so you get a sway in your back, and therefore your pelvis is no longer in neutral. So, if you return to normal stance position and your pelvis is in neutral, it will contract. Therefore, you are working both your arms and your pelvis.”
Want a Challenge? Switch out your 10lb weights for 15lb weights.
Sets: 3
Reps: 10.
Tricep Dips
“They hurt,” according to Bohn and Cotta. Women at home can use a bottom stair, a step, or a chair to complete this exercise, however it is vital to make sure that whatever you use is braced against a wall or is unable to budge.
You want to put your hands by your hips while sitting, and walk your feel out, so that once you dip you are going up and down in a straight motion, as if you are against a wall. Bohn and Cotta suggest the following: “Imagine that nothing works below your waist, and that your arms are lifting and lowering your entire body.”
Want a Challenge? Once you get good at these, you can increase reps, or place a light dumbbell in your lap.
Sets: 3
Reps: 10.
Lateral Raises
Bohn and Cotta’s rule of thumb, “Don’t tip or swing your arms, because it is not helping you much.” To start, you should use a set of smaller dumbbell weights, as heavier weights tend to make you tip. Keep your wrists in a neutral position, so that you don’t hyper extend and you should have a slight bend in your elbow. Keep knees soft and don’t raise weight any higher than your shoulders. Slowly lower back down to the starting position, and repeat.
Want a Challenge? You can use anything around the house that you have two of – laundry detergent containers, gallons of milk, etc …
Sets: 3
Reps: 10.
Tricep Extensions
It is easy, when attempting this exercise for the first time, to hit yourself in the back of the head … avoid that.
To start, keep your elbows pointing forward to isolate that tricep. As you get tired, you need to be mindful of bringing the elbow back in – so think about keeping your arms glued to your ears, offers Bohn and Cotta.
Want a Challenge? As you progress, you can bring the weight lower and lower down your back, but only as long as it is comfortable.
Sets: 3
Reps: 10.
Lets work up to running a 5k, anyone with me?
I’m getting this schedule from this website, which is going to prepare me for the Color Run next year AND make me fitter!
Message me if you want in and need a buddy!
Thanks so much for this! It was a pain to Google every move separately. This will really help.
gonna do this right now!
I’ll give this a try tomorrow at the gym because I can’t find my weights at home =\
gonna do this now!
AH LETS DO IT<3
