Strength Exercise Routine--Some Modifications

Day 1 completed!

I was huffing and puffing?  How about you?

As I was moving through the exercises, I thought of a few modifications for beginners, people without an exercise ball, and a few explanations of the moves.  Like I said, I'm not an expert...I've just been reading a lot.  Please be careful and with any workout routine, see if a doctor first before starting anything new.  (my disclaimer!) 

First, go at your own pace.  1 minute can be a long time if you are just starting off, or even if you are starting a new routine.  Focus on a certain number of reps if it is tough to get through the full minute.  Build up the number as time goes on, if you can do 10 Tripcep Dips on Day 1, try to get to 20 by week 3!

1.  Toe Touches:  I worked out in my living room and while I have a step in the basement, I wasn't pulling it up for one exercise.  I used a tupperware container flipped over.  I did alternating touches on the container with a slight jump in between.  This is a real warm up move but I could feel it in my hips and glutes.

2.  Ball Leg Curl:  Video http://www.youtube.com/watch?v=Amf9aHQ6Loo
Don't have a ball at home?  Try reverse crunches.  http://www.sparkpeople.com/resource/exercises.asp?exercise=8

3.  Squat with Upright Row:  I use 2.5 lb weights.  After a minute I feel the burn.

4.  Burpees:  This is another exercise where you definitely work your way up.  Start with modified burpees if you need to.  That's where I started back in June.  You will be able to do advanced eventually.  I even add a jump sometimes :). I try to get to 15 in one minute but stop at 10 if I get lightheaded.   http://www.youtube.com/watch?v=CIQx1FiQt50

5.  Flutter kick: Another example of when to work on a certain number of reps and build up.   http://www.youtube.com/watch?v=eEG9uXjx4vQ

6.  Push ups:  Build your way up and do modified if you need to (I still do.)  This is a fantastic video:  http://www.youtube.com/watch?v=Q7cPaJZoOng

7.  Reverse Fly:  Again, 2.5 lb weights (5 lb at most!)

8.  Split lunge with Bicep curl:  remember to keep your knee BEHIND the toe.  Don't over extend.  Keep your body straight and dip down rather than lunging forward over your toes. http://www.youtube.com/watch?v=B4fg18p5WiE

9.  Tripcep Dips:  Yeah, that was me starting with 10 dips.  Apparently my triceps need some work!

10.  The Superman: Go up and down, don't hold it for the whole time.  http://www.youtube.com/watch?v=z6PJMT2y8GQ