Strength Training Routines with Weights

Daily Practice circle

The Signature Daily Body Practice with Weights will give you a simple way to try out strength training.

 

You can expect: Consists of two days of strength training where you do an upper body routine one day and a lower body and abdominal routine on the other day.

Level of Effort: Easy

Time Involved: 1 hour per week

 

Getting Started:

  1. Upper Body Routine
  2. Lower Body & Abdominal Routine

 

What to Consider:

  • General weight guidelines for dumbbells:
    • Use enough weight that you can ONLY complete 12-16 repetitions
    • Light = 5 lbs
    • Medium = 8 or 10 lbs
    • Heavy = 10 or 15 lbs
  • Perform the repetitions indicated and then repeat for the number of sets. Rest 30 seconds between sets.
  • Schedule the workouts separately on 2 nonconsecutive days of your week.
  • Make sure to warm up with 5 or 10 minutes of light cardio and end your workout with a stretch.

 


 

1. Upper Body Routine (35 minutes)

Before you begin, warm with 5 minutes of cardio and stretching, you can skip this if you are doing the routine following a cardio session. Learn more about Warming Up...

 

Signature Weights pics1 of 2

Signature Weights pics 2of2

After you finish, cool down by letting your heart rate come down gradually and then stretch. Learn more about Cooling Down and Stretching...

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2. Lower Body and Abdominals Routine

Before you begin, warm with 5 minutes of cardio and stretching, you can skip this if you are doing the routine following a cardio session. Learn more about Warming Up...

 

Signature Weights pics lower 1or2

Signature Weights pics lower 2of2

After you finish, cool down by letting your heart rate come down gradually and then stretch. Learn more about Cooling Down and Stretching...

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