I usually just start at the bottom of my body and work up. I either use light weights or just my body weight.
calf raises (go on tip toes and back down, with or without weights)
squats (works quads, behind, and hamstrings) with or without weights.
cruches or sit ups for abs
I usually use the machines at my gym for back, but pinterest has a lot of back exercises
pushups (chest, shoulders)
bicep curl for biceps--with or without weights
shoulder presses for shoulders --with or without weights
This is just one of many options. Start where you can. Add weight as you get stronger.
Then I stretch EVERYTHING at the end. Again, from bottom up. You don't have to go from bottom up, it just helps me remember what muscles I've done and what muscles I haven't.
Hopefully others have more suggestions too. It is a hard thing to make myself do, but I do better when I make myself.
Posts: 798 | From Cincinnati, OH | Registered: Jul 2016
| IP: Logged |
Frequent Contributor (5K+ posts)
Member # 14183
If you have access to a weight bench like I did, then you do this at home. Otherwise, you would go to a gym and use about 4 weight machines.
I suffered from extreme muscle weakness, so I could only exercise any one muscle group for about 3 minutes. So, I did my routine over and over and over until I reached an hour.
Lift weights on an arm machine, or just use hand weights, cans of soup, larger cans of beans, etc. or whatever you have.
Do various arm weight lifting exercises. So, if you can rig up a pulley, put a weight at the end of the pully and push down on the pulley.
When the arms get tired, then move to abs, or legs. So, do a number of crunches (abs) until tired.
Then, move on to legs. Use leg weight machines (leg lifts, leg press, etc.) or if you have ankle weights, lift your legs with ankle weights on them at home.
Once your legs are tired, do back exercises against a wall or whatever back exercises you find on the Internet.
Then, do bench presses to work the chest muscles.
Then, do butt exercises (on a weight machine or whatever you can find on the Internet). Then, start all over again.
You can do the exercises in any order, just so you do arms, chest, abs, back, butt, and legs.
Once I got in shape, I could do arms for 15 minutes, legs for 15 minutes, then chest, back, and butt for the remaining 30 minutes.
Use LIGHT weights and MANY repetitions. That's what Burrascano says.
Do weightlifting for one CONTINUOUS hour per Burrascano.
Then, rest. Do this every OTHER day. Never 2 days in a row.
I did it in the evening using a clock. Then, I laid down and a little later I went to bed for the night.
I found that an hour of weightlifting MADE me have to take a nap, so doing it in the evening was best for me. But, you can do it any time.
Posts: 9931 | From Maryland | Registered: Dec 2007
| IP: Logged |