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 Please read this before starting your strength moves. Reps and How Heavy a Weight to UseThe correct number of repetitions is a range, not a specific number, and it depends on your fitness level. The Physical Activity Guidelines for Americans recommends 8 to 15 repetitions. The goal is to find the right combination of weight and repetitions that re challenging for you. For example, let’s say you choose 3-pound weights for your first session of bicep curls. The first few times you do the exercise, your bicep muscles may feel tired after completing 6 repetitions. As you continue the program, your muscles will get stronger and you will be able to complete 8 repetitions before you get tired. You should continue to increase the number of repetitions you can complete with 3 pounds until you can complete 15 repetitions, with good form, without feeling tired. Once 15 repetitions feel comfortable, increase the weight by 1 or 2 pounds and repeat the cycle, starting with 6-8 repetitions. If you can’t complete at least 6 repetitions, with good form, then the weight you chose is too heavy, so try doing a higher number of repetitions with a lighter weight.
Week 1: Strength Training Program
In addition to doing a cardio workout, do strength moves 3 times a week.Equipment: 3-, 5-, and/or 8-pound dumbbells, depending upon your ability. Warm-Up: Do a few minutes of walking/marching in place to elevate your heart rate before you perform the strength moves. Cool-Down: Follow the strength workout with the cool-down. Hold each stretch for 30 seconds without bouncing. Repeat 3-5 times. Start your workout by walking/marching in place to elevate your heart rate before you perform the strength moves. 1. SquatAction: Stand holding a dumbbell in each hand, arms by sides, palms in, feet hip-width apart, toes pointing straight ahead, legs straight but not locked. Contract abs so spine is in a neutral position. Sit back into heels, bending knees until thighs are as parallel to the ground as possible. Contract buttocks and hamstrings to straighten legs to start position and repeat. This exercise strengthens quadriceps, hamstrings and buttocks.
2. Walking LungeAction: Stand holding a dumbbell in each hand, arms by sides, palms in, feet hip-width apart, toes pointing straight ahead, legs straight but not locked. With abs contracted and torso centered, take a long step forward with left foot, bending both knees so left knee aligns with left ankle and right knee points toward ground, heel lifted. Push off right foot, straightening both legs, then step forward with right foot, bending knees into lunge. Continue to lunge in a forward-moving pattern for all reps on each side.Strengthens quadriceps, hamstrings, buttocks and calves.
3. Ab CrunchAction: Lie face up, knees bent, feet flat on ground. Place fingertips, unclasped, behind head, elbows wide. Contract abs, bringing ribs toward hips and spine to a neutral position. Lift head, neck and shoulder blades off ground as one unit, continuing to contract abs through entire range of motion. Lower to start and repeat.
4. Chest PressAction: Lie face up, knees bent, feet flat on ground. Hold a dumbbell in each hand, arms extended above chest. Contract abs to bring back in contact with ground. Squeeze shoulder blades together, then bend elbows out and down until they lightly touch the ground and are in line with shoulders, forearms parallel. Straighten arms, pressing dumbbells back to start position, and repeat.This exercise strengthens chest, front shoulder and triceps.
5. Bent-Over Dumbbell RowAction: Holding a dumbbell in each hand with feet hip-width apart, bend knees, then flex forward from hips until back is parallel to the ground, dumbbells hanging in line with shoulders, palms facing in. contract abs. Squeeze shoulder blades together, then bend elbows to pull dumbbells up and in toward waist. Straighten arms and repeat.This exercise strengthens middle back, rear shoulder, biceps, abdominals and back extensors.
COOL-DOWNHold each stretch for 30 seconds without bouncing. Repeat 3-5 times. Lower Back Stretch: Increases Flexibility of Your BackLie on your back. Hug your knees and pull them into your chest. Press your lubar spine against the ground.Spinal Stretch: Increases Overall FlexibilityLie on back with arms extended on floor at shoulder height, palms down. Bring knees to chest. Keeping knees together, exhale and lower legs to left side. Turn head to look over right arm. Take several deep breaths. Inhale, bringing legs back to center, then exhale and repeat on opposite side.The spinal stretch pose strengthens back muscles. Cat Stretch: Stretches Back and Abs; Tones Arms and ShouldersGet on all fours, with knees directly below hips and hands directly below shoulders. Exhale. Tucking tailbone under, arch spine upward like a Halloween cat, bringing chin toward chest. Inhale, tipping tailbone up and curving spine downward, head up, expanding chest . Repeat 5 times.Joanie Greggains, popular host of The Joanie Greggains Show on KGO Radio Show, is also known for her long-running TV exercise show, Morning Stretch. Joanie's 20 plus years representing health and fitness in the media have made her one of the most trusted and respected sources of information today. Joanie is always up-to-date with the latest trends and information and provides solid, practical information about maintaining good health. More information and her ever popular DVDs can be found at www.joaniegreggains.com. 
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