Here is a program to do with free weights at the gym or at home:
* Do 2-3 sets of 10-15 at a weight that is challenging.
1. Chest Flye: lie on your back on the floor or a bench with knees bent and feet flat on the floor. Hold weights in each hand with arms straight up to ceiling and palms facing each other. On the inhale open arms out to side so they are in line with your body, on the exhale bring the arms back together.
Advanced: add a low ab crunch every time you bring your arms together.
2. Bent Over Row: Sit in a chair with weights in hands. With feet flat on the floor lean forward with your chest hovering above the thighs, pull belly button to spine. Hang arms toward floor with palms facing in. Take a deep breath in and on the exhale bend the elbows and pull hands toward hips while you squeeze your shoulder blades together. Inhale, release.
Advanced: on the row hold the contraction for 3 pulses and then release.
3. Bicep Curl: Standing with feet shoulder width apart and weights in hands with palms facing forward. Inhale, on the exhale bend the elbows pulling the weights towards your shoulders. Inhale to release.
Advanced: Add alternating forward lunges for every curl.
4. Shoulder Press: Standing with feet shoulder width apart and elbows bent, palms facing forward, hands just about in line with the sides of your shoulders. On the exhale straighten the arms overhead.
Advanced: Add a squats on the inhale and an alternating front kick each time the arms go up overhead.
5. Triceps Press back: Standing with feet shoulder width apart, bend the knees and sit hips back like you are sitting in a chair. Back should be flat. Bend the elbows and keep them glued to your sides. On the exhale, with palms facing in, straighten the arms behind you. Inhale to bend back to start.
Advanced: Do each set in a low lunge position with both legs bent.
In Health, Tricia
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