121116 Exercise suggestions for those with limited equipment
Make a space to work out in that is easy to get to. Get all of your gear in one spot so it is available for immediate use without moving a lot of stuff around each time.
Equipment
- Bicycle
- Dumbbells
- Treadmill
- Stability ball
Set up the dumbbells in 5, 10, 15, and 20 pound sets. Make sure the collars are on tight and the weights are centered on each one.
The warm up
Begin on the treadmill or your bike at the low end of each of the times. Start out at a walk for 1-2 minutes. As your pulse becomes faster increase the speed and work up to a fast walk or slight jog for another 2-3 minutes. Now slow to a walk for another 1-2 minutes. As you become stronger these times will seem awfully low, once that happens then add 10-25% more to each of them. At some point you will find the ideal warm up time that just feels right for your needs.
Leg rotations
Move your legs in giant circles, forward and backward and then out to the sides. Hold onto something sturdy if you are unsure of your balance. Gradually you’ll want to do these without support to enhance your balance capabilities.
Shoulder series
Do each one of the following 15-20 times each.
- Wide clockwise circles with outstretched arms.
- Wide counter clockwise circles with outstretched arms
- Arms straight to the sides with palms facing the body moving out front and back over head without bending them
- Arms bent at 90° and then extended rapidly to the front and back to the 90° starting position
- Arms bent at 90° and then extended rapidly to the front and back to the 90° starting position
The exercises This is just a minute fraction of the ones that are available.
| Column one | Column two | Column three | Column four |
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The schedule
Work out five times a week for fifteen to twenty minutes a day. Each day will be a different series of exercises that you choose to do. Start out by doing two sets of eight repetitions with a rest of 30 seconds between each set. Gradually increase up to four to five sets of eight as your conditioning improves. Work quickly but without throwing the weight around. Let your muscles do the work instead of momentum.
Keep your pulse up in the 70-80% target heart rate (THR) range as you exercise. This is found by taking your age from 220 and multiplying the result by 70-80%. Although this is a very common method of finding your THR it is also somewhat inaccurate because the outcomes may be off by as much as 10 percent plus or minus.
Begin your exercise session with the warm up, move onto your choice of exercises from columns one, three and four and then cool down with a few selected static stretches.
The second day of exercise begins again with the warm up and your selections from columns two and four. Follow this with your cool down and you are done for the day. The week ends can be days off or walking for fun sessions. Add weight as these become easier to do each day. The heavier you lift, the stronger you’ll become. The greater your muscle mass the higher will be your calorie expenditures each day.
Schedule sample
Day one from column one, three and four
- Dumbbell military presses
- Dumbbell curls
- Abdominal exercise
- Calf raises
Day two from column two and four
- Dumbbell bench squats
- Dumbbell good mornings
- Abdominal exercise
- Calf raises
Day three from column one, three and four
- Dumbbell military presses
- Dumbbell curls
- Abdominal exercise
- Calf raises
Day four from column two and four
- Dumbbell bench squats
- Dumbbell good mornings
- Abdominal exercise
- Calf raises
Day five from column one, three and four
- Dumbbell military presses
- Dumbbell curls
- Abdominal exercise
- Calf raises
Week end off
Day one from column two and four
- Dumbbell bench squats
- Dumbbell good mornings
- Abdominal exercise
- Calf raises
Day two from column one, three and four
- Dumbbell military presses
- Dumbbell curls
- Abdominal exercise
- Calf raises
Day three from column two and four
- Dumbbell bench squats
- Dumbbell good mornings
- Abdominal exercise
- Calf raises
Day four from column one, three and four
- Dumbbell military presses
- Dumbbell curls
- Abdominal exercise
- Calf raises
Day five from column two and four
- Dumbbell bench squats
- Dumbbell good mornings
- Abdominal exercise
- Calf raises
You will notice that each week emphasizes more of one part of your body by doing either upper or lower torso exercises three times instead of two sessions per week.
