Exercise at home

By: Stacy Aldridge, CPT & Bobby Aldridge, CPT, LWMC

March 9, 2009

This total-body program breaks the boundaries of training at home, no matter what your fitness level.

Still not convinced? Consider the following: Training at home is convenient (no commute or traffic), time-efficient (no waiting for equipment and no travel time), private (no gawkers), and you can set up a surprisingly inexpensive yet effective home gym in no time.

With the help of national fitness champion, certified fitness trainer and TV personality Tanya Merryman, we've put together not just one or even two but three at-home total-body dumbbell workouts. Besides being a mom, Tanya helps others shape up with her interval-circuit class at the Right Stuff Gym in Campbell, California. The routines we put together--each running for up to four weeks--are modeled after the one she uses to firm up before a competition. This workout, says Tanya, is great for increasing strength and endurance and accelerating fat-burning at the same time.

We've added progressively more difficult options so that you can tailor your training to suit your personal needs as a beginner, intermediate or advanced trainee. (Of course, you don't have to follow Tanya's workouts to the letter; you can pick and choose which exercises you want and do straight sets for strength, split your workouts into upper/lower-body days or add other exercises.)

If you're new to exercise or haven't worked out for 2-3 months, start with the beginner's routine. If you've been training consistently for a few months, start with the beginner's routine but move on to intermediate after a week or two instead of four. Finally, if you've been training regularly for more than six months, start with the intermediate program and move on to advanced after a couple of weeks.

We've heard them all, so don't give us any more excuses about missing another workout. Grab your gear and get ready, because in 12 weeks, you're going to look tighter and shapelier--and be healthier--and well on your way to reaching your fitness goals.

HOME DUMBBELL WORKOUT: START-UP KIT

Here's what you need to get started:
* An adjustable bench that allows you to do flat as well as incline movements at varying degrees. (An adjustable step bench may also work.)
* Adjustable dumbbells or several fixed sets starting at 3 pounds and going up to about 25.
* A place to work out that's well-lit and well-ventilated. Choose a place that'll be comfortable and inspiring.
* Optional: A full-length mirror to inspect your exercise form.
* Optional: A CD player or radio to play motivating music.
* Optional: Bulletin board to post your training routine, a motivating picture of yourself in great shape or a body you like, as well as a calendar to track your workouts.
* Optional: Rubber mats or carpet scraps to protect your floor.
* Optional: Training log to keep track of your sets, reps, weights and cardio. You can also measure your weight and key bodyparts like arms, legs, hips and waist to track your progress.

The Dumbbell Advantage
Dumbbells offer a number of advantages over machine training, including:
* They allow you to work in your own natural range of motion.
* They build coordination and balance.
* They strengthen supporting muscle groups, including connective tissue.
* They work each muscle independently. Dominant muscles find it more difficult to take over an exercise for a weaker one.
Dumbbells are inexpensive and the variety of exercises you can do is limitless.

Adding Variety to Boost Your Progress For best results, incorporate the following into your routine after you conclude the 12-week program.
* Add a 1-2-minute cardio interval between circuits.
* Limit your rest period between sets to less than 30 seconds.
* Alternate a heavy week (10-12 reps) with a light week (15-20 reps).
* Vary your exercises from week to week.
* Increase resistance (go to muscular failure).
* Take a week of active rest in which you do something completely different after 12 weeks of training.

Beginner, intermediate and advanced programs that combine weight training for strength with circuits and cardio for muscle endurance and fat-burning.

BEGINNER'S WORKOUT
Workout time: 20-30 minutes
Goals: Learn proper form; build strength, coordination and stamina
Frequency: 2-3 days per week; follow for four weeks
Intensity: Choose a weight that you can handle for 10-12 reps. If 12 reps are too easy, increase the weight. If 10 reps are too difficult, lighten up a bit.
Reps: 10-12
Sets: 1-2 sets of each exercise listed
Rest between sets: 60 seconds
Rest between workouts: 2 days

Cardio: Do three days of cardiovascular exercise (like biking, walking or jogging) for 20 minutes at about 60%-65% of your maximum heart rate. (To compute, subtract your age from 220 and multiply by 0.6 and 0.65. You want to keep your heart rate in this zone, measured in beats per minute.)

The Beginner's Dumbbell Workout